If you are reading this article then the chances are that you already know what a hardgainer is. If you are not sure then the term hardgainer refers to anybody that struggles greatly to increase their bodyweight! Often this is put down to the fact that that person has a really fast metabolism.
Metabolism, also called metabolic rate, is the rate at which your body uses up calories whilst performing the natural reactions required by the body to live. If your metabolism is particularly slow it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.
For muscle mass building we have to develop an extra amount of calories. For hardgainers this can be hard as they have a high metabolic rate which rapidly burns up calories. So, how can hardgainers counter this? Here is our how to build muscle upguide for hardgainers:
1) Keep the cardio workouts to a minimum
Cardio work actually speeds up the bodies metabolism. At the same time as using up calories while doing the exercises, you will also be increasing the rate at which you are burning up calories at rest after your workout. You do not want this as you are actually trying to create surplus calories.
2) Eat for two people! You need to get lots of calories on board. To do so try doubling up all the portions that you would normally eat. Use oversized bowls so it is impossible to forget this.
3) Consume 5-7 meals each day. This is critical to build muscle mass. Your digestive system is only capable of absorbing a certain amount of nutrients at any given meal, therefore it is wise to spread the meals out to maximise the bodies capacity and ensure the body is never short on energy. Eating 2-3 meals per day is claimed to slow down the bodies metabolism. This is true but this doesn’t mean it is something that hardgainers should do. Why? Because your body can flip into a starvation state where it releases particular chemicals that actually inhibit the muscle building process.
4) Make use of supplemements. Take full advantage of the numerous excellent supplements that are available such as protein shakes and meal replacement powders. These include extremely high amounts of exactly the correct ingredients you require. The best times to take them are immediately before and after a workout when your body has the highest need for them.
Stop doing exercises that isolate muscles singularly like concentration curls and rather stick with compound multi-joint exercises. Your sessions need to involve: dead lifts, pull ups, squats and bench presses. These are the easiest and fastest exercises to build muscle mass fast in the correct places.
6) Reduce the number of sets. Growth can be stimulated in 40 minute sessions consisting of only 3 sets for each body part and as few as 10 sets a session. More is often worse for hardgainers! Stimulate growth, then leave the gym as soon as possible and save your calories to support muscle growth.
7) Consume plenty of water. It is necessary for nearly all reactions in the body so this is a real must. Take water in often.
There we go, give those tips a bash. Wait for the results and see what they are after a couple of months before you judge them. Just go for it? I hope you found our how to build muscle up tips useful.
Original article and pictures take www.firsthealthfitness.com site
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