Getting buff for some men have always been much more difficult to achieve than others. Such men are generally referred to as "hardgainers." Being a hardgainer however does not mean that you should stop chasing your goals of acquiring the perfect physique, nor is it a life sentence filled with frustrating workouts that never seem to amount to any significant progress.
If you've been frustrated by your seemingly high metabolism and your inability to add a few pounds to shape your muscular tone don't give up. You've still got time. The fact is, most men with age will experience a decrease in their metabolism rate, allowing them to pack on a few extra pounds muscle and body fat.
Who are hardgainers?
Hardgainers are commonly referred to as ectomorphs or aka skinny guy. Having said that, if you're looking to achieve your muscle build at a quicker rate than allowed by your natural process here are a couple of rules and proven exercises you can incorporate into your training schedule to increase your muscular mass and physique.
If you are a hardgainer it is important to remember never to overtrain
It's a proven fact that if you want to experience muscular growth you need to stimulate your muscle tissues. However the problem with its principle is, most hardgainers during their exercise workout have been known to push themselves far too much. Failing to see the progress of their training many hardgainers have often made the sad assumption that they need to increase the frequency and duration of their training without including a sufficient rest and recovery period. This is one of the worst and easiest made mistakes made not only by hardgainers but also beginners inexperienced to the exercise workout. Training in itself will not only achieve the desired weight loss but if used incorrectly can also result in loss of muscle mass. Remember muscle build occurs when your muscles are able to recover from the stress impacted by the exercise workout. If you want to experience the best results as a hardgainer the first thing you'll need to ensure is limit your workout to no more than four days each week, including three full rest days for muscle recuperation.
Include these exercises in your training.
Focus your Training on Compound Exercises Compound exercises often referred to as multi-joint moves include a number of exercises such as deadlifts, bench presses, squats and pull-ups frequently demonstrated as some of the most effective exercises for men recognized as hardgainers. Although these exercises are known for requiring a vast amount of energy to perform, they are also known to recruit and stimulate the growth of several muscle tissues within a single exercise. Compound exercises when included into the exercise workout allows the hardgainer the added benefit of an increase in the release of testosterone and growth hormone throughout the body which also increases muscle build.
Below is a sample of a proven Weekly Hardgainer Training Workout
Day 1- Legs and Abs
Squat Complete 8-10 reps using 4 sets.
Leg Press Complete 10-12 reps using 4 sets.
Leg Curl Complete 10-12 reps using 3 sets.
Leg Extension Complete 10-12 reps using 3 sets.
Abdominal Crunch Complete 10-12 reps using 3 sets.
Leg Raise Complete 12-15 reps using 3 sets.
Day 2- Chest and Triceps
Bench Press Complete 8-10 reps using 4 sets.
Incline Dumbbell Press Complete 8-10 reps using 4 sets.
Dumbbell Flye Complete 8-10 reps using 3 sets. Dips Complete 15 reps using 3 sets.
Triceps Dumbbell Complete 8-10 reps using 3 sets.
Triceps Pressdown Complete 10-12 reps using 3 sets.
Day 3- Back and Biceps
Barbell Row Complete 8-10 reps for 4 sets.
Pulldown Complete 8-10 reps for 4 sets.
Dumbbell Row Complete 8-10 reps for 4 sets.
Barbell Curl Complete 8-10 reps for 3 sets.
Dumbbell Curl Complete 8-10 reps for 3 sets.
Preacher Curl Complete 8-10 reps for 3 sets.
Day 4-Abs, Shoulders and Traps
Dumbbell Press Complete 8-10 reps using 4 sets.
Machine Press Complete 8-10 reps using 4 sets.
Lateral Raise Complete 10-12 reps using 3 sets.
Shrug (Traps) Complete 10-12 reps using 4 sets.
Abdominal Crunch Complete 15-20 reps using 3 sets.
Leg Raise Complete 12-15 reps using 3 sets.
Keep your training volume moderately paced including short rest periods of 60-90 seconds in-between exercise sets. For the best results try to complete each daily workout within an hour and be sure to include a warm up and cool down session before and after each workout.