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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People always ask, “What are the best ab exercises?”

The following 5 ab exercises have been consistently found to engage, strengthen, and tone the abs better than any other. As in all of these exercises, the most important key is to engage, or contract your abs all the way through the movement. Contract your abs by squeezing or drawing in your belly button to your spine. Doing this for every exercise will allow you to deliver the most tension to your abs.

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Such an inspirational story…Matthias Steiner, an Austrian-German weight lifter, lost his wife Susann when she died in a car accident in July of 2007. Despite the tragedy, he eventually continued his training and won Gold in the 2008 Beijing Olympics.

Arnold Schwarzenegger 6 Pack

Arnold showing off his 6 pack, circa pre-Governator era.

It’s hard to see all those “real results” on TV and not be impressed. However, the secret to obtaining 6 pack abs is not some ab machine or exercise.

With all the misleading infomercials on TV, articles in magazines and on the internet, I feel I need to dispel the myths and set the record straight about getting “sexy 6 pack abs,” and “that firm, toned stomach.”

I encourage you to share this article because abs are the single most desired body part by men and women, yet there is so much false information presented by companies in order to sell their products. Without further ado, here are the top 5 ab myths, debunked:

1. The more I work my abs, the more definition I will see.

You will not begin to see definition until you lose the layer of fat over your stomach. This means losing weight. You will not lose weight by doing ab exercises. Ab exercises like crunches use a minuscule range of motion and will not burn enough calories for you to lose weight. Ever.

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Metabolism is the process by which your body combines nutrients and oxygen to producesquat energy for everyday functions. Metabolism is influenced by the following factors: Age, sex, the amount of muscle on your body, weight, activity level, and current physical condition.

So what does metabolism mean to hardgainers? Here are 4 key strategies to help you increase your metabolism and burn fat.

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Gaspari Superpump 250

At $11.99 for 280 grams, this is a great deal.

Last week I  bought some Serious Mass from and decided to throw in a free sample of Gaspari Nutrition SuperPump250. Now, I’ve never used pre-workout supplements. I’ve never felt the need. But I am seriously considering purchasing it after using my free sample today.

SuperPump250 says that, in clinical trials it:

  • Increases lean mass in one workout
  • Causes rapid and measurable full muscle pumps
  • Reduces percentage of body fat

Sounds like some pretty sexy results. So how did I feel?

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About Me

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.

No Nonsense Muscle Building

Tired of busting your butt in the gym with no results? If you're a hardgainer like me, then you need a program specifically designed for you. I used this program to gain over 30 lbs in my hardgainer transformation!
From meal plans to workout programs that get progressively more challenging, Vince lays out everything in an easy-to-read manner. Get big for the summer, show up your friends and impress the ladies!

Your 6 Pack Quest

No Nonsense 6 Pack Quest provides a workout and dieting program designed to burn the fat off your stomach and reveal those 6 pack abs. You'll see the best ab workouts and secrets designed to give you that washboard stomach.


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