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.
As 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?
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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