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These rules are far and away the most important principles for any hardgainer to follow when trying to put on muscle mass.

Lift heavy weights

I cannot stress this enough. When you are going to the gym you are essentially damaging your muscles. Muscles do not grow until you go home and eat and rest. Muscle fibers that are responsible for the most growth (type IIB muscle fibers) are stimulated by heavy weights. You should not be able to do many more than 4-8 repetitions before your muscles fail. By using lighter weights you are only making it more difficult on yourself.

Use free weights

Machines at the gym are becoming increasingly prominent, and as a result many people flock to them for their convenience. However, the gains from lifting free weights are greater because of their focus on multiple joints which target a range of muscle fibers, rather than isolating individual muscles.

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Dorian Yates is an English professional bodybuilder. Beginning in 1992, Yates won the Mr. Olympia title six consecutive times beginning in 1992.

Dorian Yates

Dorian Yates kind of reminds me of a beefed up Rutger Hauer...

Now, as a hardgainer, you should be wary of any advice from a professional bodybuilder. One, because the workouts/routines that they follow are generally very difficult. Two, because these guys train very specific body parts. For example, they may do three exercises just working their “inner pec.” As a hardgainer, you shouldn’t worry about focusing on your inner, outer, or upper pec. Just work your chest.

Note that this workout is better suited for intermediate to advanced skill levels:

“I’ve seen so many trainers get caught up in the hype of the big bench. It’s almost like an addiction for some. They call themselves bodybuilders, yet the first thing they do on chest day is run to the flat bench and pile on as much weight as they can, regardless of their ability to use proper form. I can certainly understand the appeal of being strong and of besting your last workout, but never at the expense of the true goal of any bodybuilder, which is building muscle.

Remember, bodybuilding is supposed to be about quality, not quantity. If you concentrate on quality in your training, the quantity will soon follow.

I don’t even include flat benching in my pec routine, Read more »

ronnie coleman dumbbell pressAs a hardgainer, you should naturally listen to the guys who have the biggest muscles and the most ripped physiques, right? If you want to look like a bodybuilder, you should train like a bodybuilder right?

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weight lifting spottingStaying motivated is arguable the hardest part of weight lifting. Too many people want to see quick results, and when they don’t, it is not long until they go to the gym less frequently, and then stop going altogether. So how do you stay motivated? How do you maintain that drive to go to the gym?

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If you’re a hardgainer, Your diet, workout routine, and nutritional supplements all need to work together in order for you to gain weight. You can work out four days per week and lift heavy weights to failure each time, but you won’t gain a pound if you are not providing your body with enough calories. Your diet, workout routine, and nutritional supplements must all work in synergy to gain muscle mass. Read more »

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See that guy to the left? Thats me, Xander. I created this website to share how I gained over 30 lbs by weight lifting, eating and using the right nutritional supplements. Here you will find honest supplement reviews, weight-gaining tips, workout routines, free PDFs and the best hardgainer workout programs on the internet.

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