Should You Go Heavy Weights When Trying To Gain Muscle Some Hardgainer Muscle Building Tips

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Some Hardgainer Muscle Building Tips

Muscle building tips for the Hardgainer

If you have had a hard time gaining lean muscle mass in the past, don’t stress! Your profits are just around the corner.

Here are a few muscle building strategies that will help you get bigger, stronger and more muscular.

First, we’ll look at INTENSITY and exercise selection, and see why those isolation exercises like concentration curls and chest flies are probably NOT the best way to gain muscle.

Next we will look at diet, specifically protein consumption, and see how much you actually need to gain muscle (you might be surprised!).

Finally, we’ll look at the importance of rest – why even if your training and diet are in order, if you don’t rest properly, YOU WON’T WIN!

So, let’s begin…

Muscle Building Tips – INTENSITY

If you want to get bigger, you have to get stronger. And if you lift the same weight, the same way you were a month ago, you haven’t gotten stronger, and it’s no surprise that you haven’t gotten bigger!

Strive to lift heavier and heavier weights each week. Use intense compound exercises like deadlifts, squats, bench/overhead presses, pullups and rows, to activate your body and brain’s hormonal response to muscle contraction.

Aim for about 4 or 5 sets of 4-8 reps of a leg/total body strengthener/testosterone activator like deadlifts and squats, then a heavy pressing and heavy pulling movement.

That’s it. You shouldn’t do more than about 15 sets per workout. A workout like this shouldn’t take you more than 30-45 minutes to complete.

This will maximize your body’s release of testosterone (testosterone levels peak about 30 minutes into a workout, and go sub-normal after about 45 minutes in), leading to strength and size gains.

Nutrition – Protein Consumption

Protein is key to building muscle, as are total calories. If you are​​​​a hardgainer and trying to gain muscle, you will need to eat several times a day, to ensure that your body has a lot of raw material necessary for muscle growth.

However, don’t fall into the trap of cutting massive amounts of protein – just 1 gram of protein per pound of body weight should be enough.

One pro-trainer tried an experiment – several years were spent consuming 1 gram/lb body weight, and two years were spent trying 2 grams/lb body weight. The result – No difference in profit! Across clients including pro athletes, desk jockeys, and stay-at-home dads, there was no difference in the gains that came from increasing protein consumption to two grams per day.

Muscle Gain Tips – Rest and Recovery

Your body will add muscle while you REST! Exercise is the stimulus that causes this, but your gains don’t happen WHEN you’re in the gym!

Studies have shown that taking a ‘back off’ week every 5 weeks, where you reduce the intensity of your workouts (lifting less weight, etc.) allows for more strength gains. Additionally, take a FULL week off from training every month or two. This will prevent burnout and maximize injury prevention.

Summary…

Now you have some good pointers on how to gain muscle as a hardgainer. Train hard, eat well, and rest well, and you’ll be happy with your results!

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