Who as hardgainer It does not have to be that easy to build muscle mass. Hardgainers are people who are very heavy even when consuming large quantities of food. On the one hand, this has the advantage that a hard gainer hardly has body fat, but he can train muscles very hard. Responsible for this weight effect is a poor metabolism, which can not sufficiently utilize the food and especially the absorbed carbohydrates in the body. Below we have published some methods and tips that will help the hardgainer to sustainably build muscle mass.
Less cardio, but more calories
Hardgainers are light people who are almost constantly on the move. They often love intensive cardio training, but this is not suitable for muscle and mass building. This means that the hard gainer must focus his future athletic goals on intensive strength training and reduce the cardio workout to a maximum of two days a week. The next and most important change in the lifestyle of a hard-gainer is a new diet, which has to consist of a sufficient number of calories per day. This does not mean that the hardgainer needs to change his overall eating habits. Who wants to gain weight, must know exactly how much calories he consumes per day. The growth of muscle mass also requires intensive training, but also means more energy for the body again. If you want to gain weight and mass, so you have to eat a little more, otherwise the body gets too little energy for the strenuous workout and everything is free. Eating must be one of your most important components for building muscle. Therefore, find out about the quality and calorie count of the foods you eat so that you can control your weight every day.
How to gain weight!
The following article will now show you how to gain a healthy weight.
Rule 1: Analyze your current diet
Most hard-gainers believe that they have to eat enough and not have to put in more unnecessary food. The truth is that a hard gainer often has no idea how much calories he is actually eating. This is one of the main reasons why these people gain so much weight and muscle mass. So start with a calorie diary. Write down all the food and meals you have eaten during the day. At the end of a week, your records will tell you exactly how many calories you've consumed per day. This information will be a great help for your future muscle building.
Rule 2: Set up a nutrition plan
It is time for you to think about the daily meals. Start your nutrition plan with the following guidelines: Calories: Add 500 calories to the daily calorie information you have made under rule 1.
- Protein: Eat at least 180 grams of protein daily.
- Fat: Add at least 20 percent healthy fats to your diet plan at least daily.
- Carbohydrates: With the nutritional information of fat and protein, you can fill in the rest of your diet with complex carbohydrates like grains, vegetables or fruits.
Rule 3: Set realistic goals
Hard gainers are very heavy on weight and muscle mass, so it's very important from the start that you set the realistic goals. If you gain one kilogram a month, that's 12 kilograms more weight and muscle mass per year. While this sounds very little at first, knowing that the body of a hardgain reacts to nutrient utilization increases the gain of one kilogram of body weight per month is an excellent result. Furthermore, it's not about raising body weight fast, but building muscle mass also means building a fat-free body with a healthy diet and the right exercises. Since every body responds individually to food, you should not be surprised if your weight gain is achieved faster or slower than you have been given. In the first two weeks of a mass-building program, the weight will fluctuate, because now for the first time much water is stored in the muscles. After three to four weeks, the weights are more accurate and you can see the first real success in each muscle. Since the body reacts differently to the new muscle building program, we have listed below various methods to help you to respond to different weight developments.
- weight loss - If you actually lose weight again, add up to 750 calories to your daily meals. Ignore the weight on your balance for the next two weeks and re-adjust the nutritional plan once you have regained a sustained weight gain.
- Weight remains constant - Add 500 calories to your calculated total sales per day. Adjust your nutrition plan after three to four weeks and try to gain one kilogram of body weight in the first month.
- Slow weight gain - Add 250 calories per day in your diet plan to your total sales. Adjust your nutrition plan after three to four weeks and try to gain about one kilogram of body weight in the first month.
- Optimal weight - Stay in the lane now and do not change anything.
- Fast weight gain - If you gain too much weight too fast, you can limit your daily calorie intake to 250 calories. Review the nutrition plan again after three to four weeks and adjust the daily calorie intake to your current weight.
The training plan for muscle building
Now that you have created a nutritional plan for weight gain, you can take care of the training program for your strength training. Building muscle is easy if you can stick to the following tips:
- continuity - If you want sustained success with your strength training, you must pay particular attention to continuity. Do not leave out training, even if you do not feel like it. Continuity plays an important and decisive role in all important life situations.
- Progressive training - In every workout you have to become a bit stronger than you already are. If you follow this rule, you will reach your desired muscle mass very quickly.
- The best exercises - The chosen exercise decides how fast the muscle can grow. Pay attention to the technique and the breathing necessary for correct movement.
- patience - Weight goals take years and not weeks. Wait two years for your body to reach the desired weight and muscle.
Below we have developed a training plan for you, which should be carried out in three phases. This plan, combined with rich and high-calorie meals, can produce great results. Phase 1 - Starting phase. The starting phase lasts one month and should bring the body slowly to the load. You start with one set per exercise and increase the set number to about two sets per exercise after about two weeks. Start with very light weights for each exercise. Do not increase the weight until you have mastered the prescribed number of exercises. Important is the correct technique and a fluent movement. Always increase the weight in small steps. You should train three times a week. Exercise sets repetitions
- Squat 1/2 10
- Bench Press 1/2 10
- Stiff Leg Deadlift 1/2 10
- Seated Overhead Barbell Press 1/2 10
- Bent Over Row 1/2 10
- Skullcrushers 1/2 10
- Pull Ups / Lat Pull Down 1/2 10
- Dumbbell Curl 1/2 10
- Leg Curl 1/2 10
- Calf Raise 1/2 10
- Sit ups
Phase 2 - Construction phase. It lasts five months and is designed to help you achieve your long-term goals. Increase the weight continuously and continue to work three times a week. Exercise sets repetitions
- Squat 3 8
- Bench Press 3 8
- Barbell Row 3 8
- Seated Overhead Dumbbell Press 3 8
- Leg Curl 3 10
- Skullcushers 3 8
- Dumbbell Curls 3 8
- Calf Raise, standing 3 10
- Sit ups with weights 3 15
Phase 3 - Maintenance phase. The last phase is designed to refine and expand your training program and can be performed until the increase in strength stagnates. It is much more extensive and intense than the two previous phases. The training is now carried out with weights of different weights. On Monday you train with very heavy weights, on Wednesday with rather light weights and on Friday we train with medium weights. Exercise sets repetitions
- Squat 3 6
- Bench Press 3 6
- Barbell Rows 3 6
- Seated Overhead Press 3 6
- Stiff Leg Deadlift 3 6
- Dips or Skullcrushers 3 8
- Barbell Curls 3 8
- Seated Calf Raise 3 10
- Sit ups with weights 3 15