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How to Growth Muscle Mass as a Hardgainer

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How to Growth Muscle Mass as a Hardgainer

There are many people talking about not being genetically gifted and mentioning this fact as the main barrier to muscle gain process. That’s is why in this article we will talk about how to increase strength and mass in case of these people and will find the most appropriate exercises for this category.

This category of people is also called hard gainers, as they tend to have difficulties in putting muscle on them. But, the main issue that tons of these people use it as an excuse for their inability to quickly gain strength and muscle mass.

Most of them will tell you that they can not do it or they do not want to do it. these expressions are quite popular in their vocabulary. Also, they tend to put the success of other athletes on good genetics and chemistry. The truth is that about 98 percent of people training in the gym or home have no prone to muscle growth.  So if you consider yourself a hard gainer, you are not in a minority.

The first thing you should do on the way to the results, it is to forget about the harmful idea that you possess some hidden problems with growth, which the rest of the world has consistently failed to notice it.  You should start finally to tell yourself that you can do it or, better yet, you will do it.

If you are trained for a long period of time already, you know about the main rules that every hardgainer should follow:

- train very hard,
- train infrequently,
- use only with basic exercises,
- have a good rest between workouts
- eating large amounts and fully, especially places emphasis on quality sources of protein.

Must Read: 4 Meals with Most Protein to Take If You are Body Builder

Have to be mentioned that most training programs include only one approach in one exercise for individual muscle groups. Approaches are performed in large part by 6-12 repetitions to complete failure.

Further, you will see a typical training program for people not genetically gifted or, also called hard gainers. You can perform it twice a week, combined it with correct nutrition diet.

Must Read: How to Set up Your Own Bodybuilding Training Program

So, Here it is:

20 squats
10, up to 12 pullovers with a dumbbell
8 up to 10 bench press on an incline board
8-12 pulling or thrust block top
8-12 curls in the machine
8-12 extension arms to the block

Even it seems quite simple, this program perfectly fits many people. Be aware of the fact that you do 20 squats for real, with good breath, it will no doubt give some results in strength and weight gain. However, if you are one of these people who already tried this program and got no results, you have no reasons to worry about.

There are many other ways to get your lean muscle mass increased. You have to know that this program is probably one of the best for bulking and growing strength in the average athlete.

It involves a lot of ways of working, for example, the old-fashioned system of 5x5, heavy approaches for a couple reps and light, breathing approach, plus modern negative and partial repetition, and many other tricks. You have to be patient and use it for at least six-seven weeks. Only then you will see visible results of your hard work.

The program uses a triple-split, namely, the workouts are organized three times a week. If you find this exercise program too tiring for you, you can get more time for resting. Namely, you can take a pause of two days, after each exercises training.

Further, let’s see the specific of workout for chest and back. The workout for these body parts may be characterized as being essential and heavy, these elements being namely what every average athlete need in order to achieve great results.

First of all, start your exercises program with a ten minutes warm up the process. You have not to perform nothing heavy or complicated, just to raise the heart rate and warm up the muscles. For example, a short trip on a stationary bike or something like that. The warm-up stage is the same for all three workouts.

After warming up, start training with the bench press, this being one of the most common types of exercise. Start with a light warm-up approach by 10-15 times with a blank fingerboard. Take a pause of one or two minutes and make an approach to five times with a weight that you can lift ten times.

Must Read: The Benefits of Warm Up Exercises Before Workout

In case of approaches for working in the bench press, you need to use the scheme 5/4/3/2/1. Load on the neck weight with which you can do five reps, and make the first approach. After two to three minutes of rest, add weight to the bar, according to your weightlifting abilities, and perform 4 reps.

Must Read: How to Bench Press Properly?

After few minutes, add the same weight, let’s say for example 5 or 10 kg,  and perform three repetitions. The next 2 approaches perform with the same weight for two and one repetitions. The main rule that has to be followed here is to increase the initial weight every week, little by little, at least for a kilogram.

Most of the bodybuilders are afraid to do one repetition approaches, considering that this is only characteristic for weightlifters, but this is not true. Further exercises in this workout program will be incline bench press. Comfortably set yourself under the bench and take two dumbbells, which weight would allow you to perform five reps. Then, put near to you two pairs of dumbbells, lighter and more easily.

For example, if the first pair of dumbbells has 30 pounds, then the second and third would have around 22 or even lower. The right way to perform this exercise is as follow: take the hardest weights, lie down, and perform five reps. Immediately after this, without taking any pause, take a middle pair of dumbbells and do five reps, then do the same thing with lowest weights.

You have to know that this method of execution has been always popular as a part of intensive training, especially in case of experienced bodybuilders. It was proved to be a very productive method to increase muscle mass and strength, but the golden rule does not overdo it. It will be quite sufficient to perform one such approach.

How to Growth Muscle Mass as a Hardgainer

Next step would be a five-minute break after this would be the perfect time to train latissimus muscles.
For this purpose perfectly, will fit some solid traction movement, such as thrust rod to a belt or pull the tilt with a T-bar in the same method 5x5.

In case of this method you have to perform two approaches to warm up, five approaches with increasing load, and three sets with maximum weight. To be more clear, we will take an example. So, you can do thrust belt of five reps with a weight of 100 kilograms.

After this, your pyramid starts with 60 kg five times, then go to 80 kilograms, and five times on three business approach with a weight of 100 kilograms. In case of each operational approaches, you should try to do five reps.

When you can easily do five repetitions in the three approaches, it is necessary to lift weights. The type of system is quite simple, but it gives great results in muscle growth and strength.
Have to be mentioned that this is the only type of exercise back’ muscles.

As you know already, you have to take a five minutes before going further to another type of exercise. So, after you take this pause you have to perform heavy barbell shrugs. Here you will do five or even six approaches with one repetition.

Like in above case, weights have to be increased progressively during the exercise performing, beginning with the lowest and ending with the hardest one. It is very important here to understand that despite the exercise is performed using very heavy weight, the technique of execution must be accurate and correct.

Thus, always try to follow this recommendation: do each repetition to the bitter end, while lifting your shoulders as high as possible, clearly straining key stoning at the top of the movement and slowly lowering the weight down.

The second exercise program for increasing and strengthening the hip and lower back muscles. Like in case of first workout routine, you have to start your training with a warm-up stage. You can opt for a bike, and then do squats.

Squats are performed in the same manner as the draft in the previous exercise. The squat is considered a heavy type of exercise. That is why if in the latest approach, you would be able to perform two or three repetitions, that's will be very good.

Do the exercise in this mode as long as you can do with relative ease all three approaches, then you need to lift weights. Perform each exercise with accurate technique, deep enough - to the parallel thigh floor. Do not forget that the squat and deadlift which is the most productive of all the available exercises. For the average athlete is a great tool for mass-building.

After a five minutes break, dip exercises will be the next you will perform. Place the rack on a height to the whole of the range of movement you had to do the last 12-15 centimeters on the way up. In this exercise you are doing approaches with one repetition, so do five or six approaches to the ever-increasing load until you reach 95% of its maximum.

The third and final exercise in this exercise program is the deadlift with 20 repetitions. After a few warm-ups of light take a weight that you normally lift 10 times and do 20 reps with it. During each repetition should be done at least two deep breaths.

By the tenth repetition, you no doubt the need for five or six breaths. Deadlift is considered a very hard type of exercise, thus performing only one approach will be quite enough. In addition, it is a very effective exercise, so it must be performed by every man looking to increase muscle mass.

You will find on this blog a separate article about the benefits of deadlifts on building muscle mass. Also, you find there the right way of execution.

The Third Exercise Program is Meant for Building Arms and Shoulders Muscles:

Take the first step and perform a short warm-up exercise. Only after this, you may proceed to the training of hands using different techniques. The most useful exercises for building arms muscles are considered barbell curls and close grip bench press, both performed by the scheme 5/4/3/2/1.

Firstly you should perform two exercises without weights, doing for warming-up two approaches. Then hang on the bar weights for five reps, doing curls approach. After a break of few minutes, perform approach to five reps of close bench press grip.

So, you have to perform five sets, gradually increasing the weight on both rods. This is one of the most effective methods. After doing exercises for arms, you can go further to train deltas muscles. For this purpose are recommended standing chest press.

In the standing position in front of the squat racks, get them from the bar, and put them on the chest. Begin to perform jog presses, helping yourself to the initial phase through the movement of the legs.
Would be great to perform 4 approaches of bench presses till the complete failure.

First of all, add weight on the bar for eight repetitions. During the third approach, you have to do five reps, and no less than this. For diversification, the barbell can be lowered not only on the chest but over the head as well. But this hardly depends on the condition of your shoulder joints.

As you see the last type of exercise program looks easier than the above ones. Despite this, it has great effects on muscle growth. If you will combine these workouts with enough resting and qualitative food than in few weeks you will observe the results.

Also, enough resting will allow you to come to the gym in few days with and new power. Also, it is very important to notice that you have no to skip any workout, just because you are not in the right mood to exercise today. Perseverance is the key to build an attractive muscular body!


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Bodybuilding

The Most Effective Growth Hormone Protocol for Hypertrophy

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The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:

 

You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

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Your Blueprint For Building Bigger Shoulders

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Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:

Front-Delt

There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:

Cuffs

You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

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The Perfect Chest Workout Routine for Power and Strength

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If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

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