How To Build Muscle Mass For Hardgainers

There are people who work hard for adding some pounds and do not succeed. They eat alot but still do not gain weight. The main reason for this is that they have too much cortisol, a substance which cause tissue decomposition. Fast metabolism use all all the energy and do not let the body gain muscle mass, or even fat. Hardgainers are people with whom nature was not very very generous and they have to do things in a different way to pack some pounds.

Nutrition for Hard Gainers:

In case of hardgainers, the key factor in building muscle mass is nutrition. Hardgainers have thin bodies, and to gain weight they have to focus attention on not only what they eat but also on frequency. In order to help the body to deal with catabolic process(muscle tissue disintegration), and start anabolic one( building muscle mass), hardgainers have to eat every two or three hours throughout the day, having a bite between these meals.

Must Read: What Meal Plan is Most Common among All Famous Body Builders?

Your body needs energy and material to build muscle mass. Thereby, energy have to be ensured by enough intake of carbs, while fats are necessary for gaining weight. You have to eat all the time, as to never feel hunger. Even when you are not hunger, you have to eat, if you really want to gain weight.

After carbs intake, make sure you eat some rich in fat food like cream. Follow this food routine only during the time you goal is to add pounds, since after this you will have to forget about it. Protein is what you need as a build material for muscle mass. Take it in certain amounts, since body is not able to assimilate extra protein.

The system wastes additional energy for processing and elimination of extra proteins, and you have to keep it for other goals. Milk, meat, fish, cottage cheese, eggs, nuts are great sources of protein. You have to eat at least 2 gr of protein for each pound you weigh, so adding some protein supplements to your diet is a good decision.

Click Here to Know More About Protien

Fruits and vegetables are a must in hardgainers diet, since they help to avoid issues with the function of gastrointestinal tract and  ensure a better processing of other ingested food. Fruits are great to eat between meals, and avoid fresh fruits. You can consider taking some vitamins right after eating, for enhancing body abilities to gain weight.

Must Read: 4 Best Multivitamins for Athletes

Being very well hydrated is what you need to watch carefully. Drink minimum 2 litres of water per day and avoid salt as much as possible. It only make you system retain water and put more load on heart. For increasing muscle mass you have to be very careful to post workout nutrition.

Taking a protein shake and carbs bars right after training is highly recommended. But do not limit to this, and one hour later take a normal meal rich in protein and carbs too. Never miss this rule, since only this way you get your muscle growing.

Training Routine

If you are a hardgainer, than you have to make visit to gym two or three times per week. Focus on basic exercises, which involve in work all big muscles groups. Exercises for maximum an hour, gradually increasing intensity. During the first month learn the proper technique of exercise execution, letting your body to get accustomed to the new routine.

Must Read: Why Bodybuilders Should Do HIIT (High Intensity Interval Training)

Do ten reps for each set, and if possible have trainer to assist your to make sure you do them correctly. Do not wait for muscle gains during the first month, this will happen beginning with the second one. This is the time when you will begin to slowly increase weight you work with every week, and train until you get exhausted.

Must Read: The Do’s And Don’ts Of Low And High-Intensity Cardio

Change the workout program once in four weeks, do not let you body reach plateaus. Avoid long cardio training, as you need to save energy for loads workouts. Instead, you can do some cardio exercises to warm up. With such training routine, eating a lot and resting enough you have to gain muscle mass within weeks.

If the results are not visible yet, then you have to revise your diet and eat more. Six months are considered enough to see noticeable gains in muscle growth, up to 30 pounds. You can stop on this, or go further for bigger gains. In case of the second option, then you will have to modify workout routine and diet.

Must Read: Incorporating The Correct Diet Plan That Complements Your Bodybuilding Cycle!

Best Supplements for Hardgainers:

Supplementing your body with more nutrients is what a hardgainer need more than other body types requires. Gainer, protein, and creatine is what you need for your muscle building purpose as a hardgainer.

Protein is composed of concentrated protein. It stimulates protein synthesis process and is used for building muscle mass. Use it moderately, since taking in high doses doesn’t lead to big gains. The protein surplus will be just  eliminated form system with no beneficial for you. You just lose your money.

Gainers. Choose a quality gainer that not contains not only whey protein but also good amounts of carbs, fats and calories. Each gainer for packing on mass has to contain these three components, to help you quickly restore energy and promote muscle growth. Gainers have to be administered before and after workout, twice a day.

Click Here to Know More About Protien

Creatine is necessary for increasing body endurance, and strength, and in result muscle growth. This is because the more you train the bigger you become. Creatine also help to get through plateaus, hence it is great for use when you seem that no gains comes.

Click Here to Know More About Creatine

Multivitamins. Since a hardgainer diet is full of carbs, protein and fats, he has not always the time and possibility to eat fruits for vitamins. Also, as an athlete, you body has bigger needs than normal people. Thus, adding a set of multivitamins while working on building muscle is a smart decision

Click Here to Know More About Multivitamins

Essential fatty acids have to be taken for making muscle growth. They are found an unsaturated fats and increase testosterone level, which leads consequently to muscle gains. Despite hardgainers are disadvantaged by nature, they still can to build impressive muscle mass within several months.

Proper diet and workout planning and supplementation is what a hardgainer should stop attention on. Regarding the diet, it has to be rich on carbs, fats and protein. Use load periodization training for increasing muscle mass, allowing yourself first month for learning right technique of execution.

Must Read: Are you Repeating These Dieting Mistakes?

Working out three times a week for one hour, with no cardio training is what you are recommended to follow. Hardgainers need more than other to supplement their body with differents stacks to help body to build muscle faster.

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