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Hardgainer

By Chris Slattery

Republish: EasyPublish™
Published: 14Oct2009
Word count: 513
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Are you a hardgainer? Do you find it almost impossible to put on mass of any type? If so then like many other hardgainers your probably close to just giving up. But DON'T!!! although its hard to put on size and muscle its not impossible I promise you as I had the same problem myself. Hardgainers are also known as ectomorphs. This means you have an extremely high metabolism.

There are however steps you can take to put on muscle such as:

Eat as much as possible as often as possible (every two to three hours)

Lift heavy weights (as high a weight as you can lift safely)

Pyramid work outs, ie. Use a high weight for 12 reps then up the weight and do 10 reps then up the weight again and do 8 reps. (Keep repeating till you reach 6 reps)

Here is an example routine for a beginner hard gainer. Split your work outs into 3 days a week if possible.

Train

Arms, number of reps: 12-8, number of sets: 3, number of workouts: 3-4

Back, number of reps: 12-6, number of sets: 4, number of workouts: 3-4

Legs, number of reps: 12-6, number of sets: 4, number of workouts: 3-6

Shoulders, number of reps: 12-8, number of sets: 3, number of workouts: 3-4

Chest, number of reps: 12-8, number of sets: 3, number of workouts: 3-4

Abs, number of reps: 25-30, number of sets: 5, number of workouts: 3-4

This is just a basic work out plan for the first few weeks. The program should be split up into 3 days a week eg. Arms and shoulders one day legs the next and chest and back the third day with abs been worked out at the end of every work out. Carbs for hardgainers. Carbohydrates are very important, they can generally be broken down into simple and complex carbs.

Simple carbs (sugars): Provide an immediate spike in insulin levels by entering the bloodstream quickly resulting in energy. If the energy is not used fast it is stored as fat. Any thing with sugar are examples of simple carbs.

Complex carbs (starches): These contain more sugar than simple carbs but are released slower into the bloodstream. Therefore your body gets energy released slowly for you to utilize before it is also stored as fat. Potatoes, rice, oats and pasta are examples of complex carbs.

In the morning eat simple carbs as the break down fast and stop your body breaking down muscle for sources of energy then following that eat some source of complex carbs and do this through out the day as well as consuming protein. Before you go to bed eat another source of complex carbs about an hour before you sleep and also some source of slow digesting protein such as casein protein to stop catabolism during the night.

Bodybuilding for a hard gainer is hard work but its more than worth it. Make sure to make a plan and stick to it because even if you weren't a hardgainer and had the best genetics in the world you wouldn't get big with out a proper diet and training

For lots more information on hardgainer bodybuilding visit http://www.fast-muscle-mass.com where you can get the best work outs and nutritional advice for natural bodybuilding.

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