The Bodybuilding.com July BSN Finish First Transformation Challenge that is!
This is a 12-week challenge and I’m excited to try to push myself to new heights!
I encourage you all to sign up and take that first step toward your transformation. The workouts on the site aren’t really geared for hardgainers, however. I recommend using Vince del Monte’s hardgainer workouts instead. You’ll see much better results.
Every week, one person from the “Finish First” BodyGroup will be selected to win a prize package valued at $150! Two Grand Prize winners receive a 10-day Caribbean escape, a photo shoot with pro photographer Kevin Horton (no relation to Tony, I think), 1 year supply of BSN supplements and a feature in a national BSN advertisement.
Taking the challenge is as easy as 1-2-3:
- Upload your before pictures of you holding a newspaper. Take three full body shots in a bathing suit or gym shorts: front, back and side.
- Join the BodyGroup and motivate your fellow challengers. Share meal plans, workouts and stay on target.
- Get your BSN Stack. I recommend the BSN Strength Stack.
Keep track of your progress by uploading pics, stats and blogs to the BodyGroup. Good luck everyone!
The rumors are true! Fitness author and fellow hardgainer Vince Del Monte, whose program helped me gain 30 lbs of muscle during my first transformation, is celebrating the 5 Year Anniversary of his website and is offering a 50% off sale on all his best selling fitness programs. Vince does not discount his products so this is a huge sale (wish I would have gotten it for this cheap!)
On Saturday night Vince also become the newest WBFF Pro Fitness Model by earning his Pro Card, which allows him to compete against the best of the best in the Pro Division at the World Championships later this year! Now that’s cause for a sale.
The 50% off sale ends Sunday at midnight (not just a gimmick–it really does) and if you go to his regular sites you’ll see the normal full price, but through the button below, you can hook yourself up with the any of the following discounted workouts:
- No Nonsense Muscle Building
- Your Six Pack Quest
- 21 Day Fast Mass Building
- Top Ten Final Finishing Moves
- The June 26 Wedding Day Workout
- The Best Of Series…
- Metabolic Ab Shredder
- High Definition Training
Dymatize Super Mass Gainer is a weight gainer protein powder designed for hardgainers. Each box is 12lbs. Flavors include: Berry & Cream, Cookies & Cream, Gourmet Vanilla and Hardcore Chocolate.
The following information is for Gourmet Vanilla: Serving size: 2 heaping scoops (334g).
- 16 servings
- 1280 calories, 72 calories from fat
- 8g total fat, 2g saturated fat, 2g trans fat
- 50g protein
- 252g carbohydrates
- 39g sugar
Read more »
A mistake that a lot of hardgainers make is following a workout routine that is inconsistent with their body type.
Many of the programs featured in muscle magazines are less than ideal for hardgainers.
The muscle magazines show professional bodybuilder workouts with a “do this to look like me” approach. But think about it for a minute: why would you train like a bodybuilder? These guys have an easy time gaining muscle. We do not.
Many of these workout routines focus on smaller muscle groups, which makes sense because bodybuilders focus on working smaller muscle groups so that their bodies are perfectly symmetrical for competition. But since we are hardgainers, we need to work the biggest muscles possible to stimulate the most growth.
This is why you should always incorporate the Big 5 into your workout routine: the squat, deadlift, shoulder press, row, and bench press are all proven mass building exercises that together work every major muscle in you body.
Full body workouts are preferred because every muscle gets worked multiple times per week. Thus, there are more opportunities for your muscles to grow.
Being a hardgainer, it is of the utmost importance that you supply your body with plenty of calories in order to gain muscle mass. There is no easier way to do that then by drinking weight gainer protein shakes specifically formulated for hardgainers to help you gain weight.
Before you buy any weight gainer, it’s important that you look at a few key nutritional facts:
Biological Value (BV)
First of all, know that BV isn’t listed under “Nutrition Facts.” The BV is a measurement of how well your body can use the protein, specifically, how fast your body gets to use the protein. For instance, a whey protein like whey isolate has a BV of 159 and is the most readily absorbed by the body. A milk protein like casein has a BV of 77 and absorbs more slowly. After a workout, you want your body to absorb the most protein, which is why whey protein shakes are so popular. However, if you want to drink a protein shake before bed and wake up more metabolic, eating a lower BV rated protein like casein will help you do that because it will be absorbed slowly.
These rules are far and away the most important principles for any hardgainer to follow when trying to put on muscle mass.
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.
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
Your 6 Pack Quest
- Quick Review: Syntha-6 Protein Shake
- All Vince del Monte programs 50% until Midnight Wednesday
- I’m Taking the Challenge
- Lots of updates on the way!
- How to Cycle Creatine
Muscle Gaining Secrets
Help keep my website running! Any amount is appreciated, thanks!