4 Tips For All You Skinny Hardgainers!
Nov 23rd, 2009 | By Todd Bowman | Category: Gain Muscle
Are you what’s called a hardgainer? A hardgainer is a person who can’t seem to gain weight or gain muscle mass they want and are typically skinny guys.
No matter what they do a hardgainer seems to plateau easily, can’t put on muscle weight or gain strength.
I can say that I used to be there. I was 150 pounds at 6 feet tall. Not very cool.
But how can you tell if you are a hardgainer?
The signs are pretty obvious.
Like I said before, if you can’t put on muscle, get stronger or if you plateau easily then my friend, I’m sorry to say, you just might be a hardgainer and finding a hardgainer workout routine can be very challenging.
How To Determine Your Genetic Body Type:
- Ectomorph (Tall, skinny, scrawny,lanky, don’t recover quickly and struggle to gain gain muscle easily)
- Mesomorph (Athletic & strong physique, lean, fit and muscular)
- Endomorph (Fat, out of shape, pear shaped, lower metabolism, heavier, overweight, think Santa Clause)
Click Here For New Workout Program Designed For Specifically For Hardgainers
Make sure you get enough sleep with the best hours preferably before midnight as this is when the body does its repair job. I’ve noticed that my sleep is much more sound when I do yoga right before bed.
You might want to give that a try if you’re a hardgainer so you can get deep restful sleep and repair those muscles for another day of working out! Being a hardgainer is not easy and it’s also not easy to lose a beer belly either. This website will help you find all the tools necessary to reach and achieve your fitness and health goals. So how do you reduce your cortisol levels?
Here are some other ways to help lower cortisol:
- 1. Take MSM (Methylsulfonylmethane) MSM is a natural mineral that is made from tree pulp when it’s process into paper. It can also be found in dew water or rain water. It helps to stitch back together torn tissue.
- 2. Take Vitamin C. Personally I like whole food Vitamin-C as it’s more bio available. This company has a great vitamin c on the market that comes from camu camu berries.
- 3. Don’t over train. If you workout intensely never go more than 1 hour with weights. Training and working out too hard for a long time can actually speed up the aging process producing too much lactic acid.
- 4. Don’t overdo your cardio. Doing too much cardiovascular exercise can raise cortisol levels and have the opposite affect you want when you are trying to gain muscle and lose fat. Many people even have trouble putting on muscle or even trying to lose man boobs. If this is you please click on any of the blue links in this article and you will find out quickly how to change your entire body. Now that we’ve covered lowering your cortisol levels which could be the reason why you’re a hardgainer, now let’s take a look at some training guidelines. When you’re training make sure to switch up your workout routines quite regularly, perhaps every 3 weeks or so.
- Eat foods high in protein (I’ve been really enjoying dry oatmeal as well as lots of raw eggs and grass fed meats). It’s best to eat your protein early in the day as protein is difficult to digest and you don’t want to be tired if you workout afterwards.
Well if you’re a hardgainer we hope that the topics we’ve covered in this article will help you achieve massive brawn and radically transform your bodies.
Click Here For The 5 WORST Things You Can Do If You Want To Build Muscle.
An Effective Hardgainer Workout Routine.
A hardgainer is typically somebody how struggles to put on weight. Not sure which muscle building exercises to perform or how to gain muscle. You can’t seem to add muscle mass or any muscle tone to your body. Another sign you’re a hardgainer is that you don’t get stronger when working out. You stay weak and puny. Well al that’s about to change. Here’s a hardgainer workout routine to follow:
- Day 1: Squats – 3 sets of 8 reps with 185 lbs. Lat Pulldowns – 3 sets of 8 reps with 140 lbs
- Day 2: Rest day
- Day 3: Deadlifts – 3 sets of 8 reps with 185 lbs. Bench press – 3 sets of 8 reps with 125 lbs.
- Day 4: Rest day
- Day 5: Military Press – 3 sets of 8 reps with 95 lbs. EZ Curl Bar Bicep curls – 3 sets of 8 reps with 60 lbs. Tricep skull crushers – 3 sets of 8 reps with 75 lbs.
- Monday: Chest and Back
- Tuesday: Arms and Shoulders
- Wednesday: Legs and Abs
- Thursday: Chest and Back
- Friday: Arms and Shoulders
- Saturday: Legs and Abs
Chest Exercises:
| Exercise | Weight (lbs) | Reps | Sets |
| Incline Bench | 100 lbs | 10 reps | 3 sets |
| Flye Free Weights (Flat) | 20 lbs | 10 reps | 3 sets |
| Cross Over Cables | 60 lbs | 10 reps | 3 sets |
| Decline Bench Free Weights | 65 lbs | 10 reps | 3 sets |
| Bench Press | 120 lbs | 10 reps | 3 sets |
Back Exercises:
| Exercise | Weight (lbs) | Reps | Sets |
| Row Machine | 100 lbs | 10 reps | 3 sets |
| Lat Pull Downs | 20 lbs | 10 reps | 3 sets |
| Inverted Row | 60 lbs | 10 reps | 3 sets |
| Barbell Row | 65 lbs | 10 reps | 3 sets |
| Crossover Lateral Raise | 120 lbs | 10 reps | 3 sets |
Shoulder Exercises:
| Exercise | Weight (lbs) | Reps | Sets |
| Barbell Press | 50 lbs | 10 reps | 3 sets |
| Weight Plate Front Raise | 35 lbs | 10 reps | 3 sets |
| Dumbbell Side Lateral Raise | 30 lbs | 10 reps | 3 sets |
| Barbell Shrug | 65 lbs | 10 reps | 3 sets |
| Overhead Dumbbell Press | 35 lbs | 10 reps | 3 sets |
Arm Exercises:
| Exercise | Weight (lbs) | Reps | Sets |
| EZ-Bar Curls | 50 lbs | 10 reps | 3 sets |
| Preacher Curls | 60 lbs | 10 reps | 3 sets |
| Hammer Curls | 35 lbs | 10 reps | 3 sets |
| Incline Dumbbell Curls | 25 lbs | 10 reps | 3 sets |
| Cable Curls | 55 lbs | 10 reps | 3 sets |
If you follow this hardgainer workout routine you should start seeing results pretty fast. But remember your workouts must be progressive. That is, you must either increase the weights, or increase the reps each time you are lifting weights.
Our Hardgainers Guide.
Are you looking for complete body transformation? Still have frustration because your not well built or don’t have the physique other guys do? Want to go from skinny to buff? If you’re looking for a good hardgainers guide I have to recommend vince delmonte. Have you heard of him? He was the ultimate hardgainer and put together a workout system and can’t get stronger. It’s the ultimate hardgainers guide we’ve found.
The great thing is that there is no theory here. Vince delmonte is living proof his hardgainer workout guide works. You can check it out if you like. I highly suggest you at least take a look at his workout system for guys who can’t gain muscle.
How To Know If You Workout Too Much (Overtraining).
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Lack of appetite
-
Can’t sleep
-
Feeling tired, fatigued throughout the day.
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No gains (or even a loss) in your strength or performance.
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Muscle pain that lasts for more than a few of days.
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Muscle pulls and /or muscle sprains.
The Hardgainers Diet.
Let’s face it the hardgainer ectomorph need to eats and train much differently than a mesomorph for total weight gain. If you’re looking for the ultimate, you need to be eating at least 5,000 calories per day as well as working out 3-4 days per week. You need to be eating lots of high quality protein in your diet, like eggs caesine whey powders, meats, and your supplementation program needs to be up to snuff also.
- Eggs
- Lean meats
- Milk kefir (natural whey with caseine in it)
- Raw cheese
- Colustrum
- Nuts and seeds
- Goji berries
- Maca
- Hemp protein powder
- Bee pollen
- Spirulina
If you’re not making more muscle your hormones might not be working as well. If you’re hormones are not operating correctly nothing else on this page will help. Hormones are critical to gaining weight.
Amino acids are the building blocks of protein molecules and must be abundant in your hardgainers diet. This means eating lots of fish, meat, raw eggs in your meals. Amino acids in the form of protein is what your body uses in order to rebuild and repair muscle tissue. If you can get your muscle tissue to constantly grow, you’ll get bigger muscles and you’ll get much stronger as well. This process of muscle growth plus gaining muscle strength is a snowball process and it all starts with the right hardgainers diet which must consist of high quality protein.
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