Getting big is not easy! No matter how many ads you may have seen from supplement companies showing how their users gained “30 pounds of rock hard muscle mass in 6 weeks!” The fact remains that in real life, mass gains are a lot slower. However, the most important point is that gaining muscle mass is possible and requires dedication and hard work. But what if you have not made any progress 6 months after beginning your weight training journey, or even worse for a year or so? If that is the case, then you need to do some investigation.
There can be many reasons for your failure as you can understand. Do remember that rest and recovery are very important factors that must be considered when you do your investigation. Let me go ahead and save you some time by sharing 3 of the more common factors that you can check to see if you are ignoring them or not. To be honest with you, these are not going to be some secret hidden factors that you were never probably aware of. They are on the other hand, going to be factors that you probably knew from day one but maybe did not give enough importance to.
Hardgainer Bodybuilding Tip #1 – Not Eating Enough
I am aware that nowadays, diets that call for fasting are becoming very popular. But hey, whether they work for fat loss or not, the fact is that you are not trying to lose fat! Your goal is to gain size and build muscle, and for that you must eat big. If you are serious about size gains, then you will do best not to plan a program that aims at maximum fat loss while gaining maximum muscle mass at the same time.
No, you do not have to eat 10 meals and consume 600 grams of protein a day, but a steady supply of nutrients is a must to help your body grow big. Somewhere between 3-5 meals a day is a great way to go depending on your daily schedule.
You will also do well to maintain a good balance of nutrients. Having too much of one nutrient and completely avoiding another food group is not the best way to go when looking to add inches to your body.
Hardgainer Bodybuilding Tip #2 – Trying To Follow Advanced Programs
Picture this and tell me what’s wrong with it. A guy who has been training for 3 months benches 100 pounds for 3 sets of 5 reps. After the session, he feels that he has a weak point in his bench press which he must eliminate. To do so he starts wondering if it’s the lower position or the last ¼ of the press that is his limiting factor. He then tries different methods like board presses, compensatory acceleration, and other things to improve on his weak point. Now what do you think went wrong?
Here is the real deal. The guy is just too weak everywhere! If you are benching only 100 pounds, then every point is a weak point and you must work the whole movement to get good at it. Yes, once you get stuck at 220-250 pounds, then you can think about weak point training, but until then stick only to benching to help your muscles get more efficient at the movement to be able to lift more. Think of practicing the move rather than working out.
Don’t even get me started on other more complicated things to enhance your lifts. Just be patient and work hard. Doing those things will take you a long way before you will need to think of the more complicated methods.
Hardgainer Bodybuilding Tip #3 – Too Much Variety & Too Little Progression
Search the net and you will probably find millions of mass gaining programs that you can follow. Some of them are good while some of them are just simply rubbish! Unfortunately, the availability of so many programs tempts many trainees to keep changing programs too frequently and not progress at all.
One of the most important factors to get big, is to get strong. Yet, many trainees will keep trying different sets, reps, tempo of the same exercise without increasing the actual weight that they are lifting. In a nutshell, too much variety and too little progression! Think of doing shoulder presses one day with dumbbells and the other day with kettlebells while still lifting the same 35 pounds. Sure, the two bells require a slightly different amount of effort, but at 35 pounds, pressing them overhead for both is not that significantly different as say pressing 35 pounds and pressing 53 pounds! So evaluate your journal and see if you have made any actual progress or if you have just been pushing the same weight for the last 6 months.
So, there you have three reasons that probably did not reveal any top secret that has been stolen from the most scientifically advanced top secret lab (if that is what you were looking for). However, you do have three factors to look into that may very well be holding you back or more appropriately, holding back your muscle fibers that are wanting to grow big in your body.
Here is a sample workout routine to get you started with gaining muscle mass, provided you remember to eat big and get high quality nutrient foods into your body throughout the day:
Muscle Builder Workout Routine:
- Clean and Press: 3 sets of 6-8 reps
- Pull Ups: 3 sets of 6-8 reps
- Turkish Get Up Sit Up: 2 sets of 5 reps
- Bodyweight Squats: 2 sets of 25 reps
If you can already do more than 10 reps of bodyweight pull ups, then do them weighted style and go heavy in the 6-8 rep range. For bodyweight squats, add 1 rep every session until you reach a total of 50 reps on both sets, then try doing the 100 reps in 1 set only.