How to Build Muscle Fast For Hardgainers
Hard Gainers are generally tall with super fast metabolisms that
can eat and never gain a pound! These individuals want to put some
muscle mass on to look less lanky but have problems achieving this
due to the body type. This does not mean it is a lost cause. You
can get some results if you can apply a few changes.
Eating every 2 hours is one key point that keeps feeding that fast
metabolism and helps keep it plentiful so that lean muscle gains
can also be attained. Protein is essential to the ectomorph diet
but you want to look at 1-2 grams of protein per lb of your body
weight over 6-8 meals in the day. Choose clean meats and do not
fry your food!
Carbs are also essential to the hard gainer but not piling on the
bread and such, keep it to oats, brown rice, tubers and whole grains
then you will aid in feeding your metabolism yet not be eating enough
to store away as flab. Fibrous carbs such as broccoli, greens, green
beans and also orange veggie carbs such as squash and carrots are
Omega fats are essential to aid in your diet and you can indulge
in walnuts, coconut, avocados with no worries. Peanuts are also
excellent for gains. Diet being first with calories meeting at least
16 times your body weight, next you need to train for muscle.
Keep cardio to a minimum of 10 mins for warm up so that you do
not increase your metabolism any further but still get the heart
going and blood pumping. You can increase it later once you get
the hang of how to get the gains going.
Work on Compound exercises such as squats, chest press, deadlifts,
overhead presses, pullups, chin ups, dips, tricep dips calve presses
and leg curls. Try to train at a moderately heavy weight for 3-4
sets of 8-10 reps.
Another great training idea is the 5x5 training allowing shock
to the muscles which get results and you can go heavier with only
5 reps per set. Supersets are also an excellent time saver but really
helps put on the bulk.
Stretching, sleep and water will round out the muscle building
essentials. Attention to these simple areas will enhance your ability
to grow by allowing oxygen to replenish the muscle through your
blood while rest is crucial for recovery in turn for growth!