If you have spent long hours in the gym, eaten tons of food, and taken too many supplements and still cannot pack on slabs of muscle you are probably what is called a hardgainer. Being a hardgainer is something I have struggled with since I was a kid. Finding a good hardgainer workout can be a challenge. The secret I have found is in the anabolic aftergrowth effect.
Skinny Fat to Muscle Mass
You see, I have always struggled with gaining muscle. Have you spent seven days in the gym working out for several hours to only see small gains? I have, and it is the wrong approach.
What about trying to eat food not stop? Like, piling down into your gut any food you can get your hands on? This only results in weight gain that goes straight to the gut.
And what about the supplements? I remember taking a Weider shake called MegaMass 3000, a thick shake with 3000 calories of sugary carbs. It causes weight gain for sure, but at what cost?
I had tried all these approaches and the many workout routines including pyramids up and down, high intensity training (HIT), power-factor training, static contraction training, and stronglifts 5×5. As a matter of fact, stronglifts 5×5 is the closest one to the program that is the best for building muscle. It focuses on 3 core exercises and that is all you need to build a base of rock solid muscle mass.
Top 3 Hardgainer Workout Mistakes
- Doing body part training before building a base of size and strength.Before you even start trying to gain a mountain of muscle on your biceps you need to build a foundation of strength. You need to prepare your nervous system with big lifts that help build strong ligaments, joints, and bones.The best bodybuilders of all time (like Arnold Schwarzenegger and Reg Park) started with a base of compound movements that setup the foundational frame they needed.
- The 6-pack abs time-wasters.Spending the end of your workouts trying to get in those ab exercises are unnecessary when doing big compound movements. They work your abs as you do them.So no isolation ab work is needed when doing big lifts like the squat because they activate the abs during the lift.
- Wasting your time spending hours at the gym.This is probably the first mistake I made when I was younger. At first, you gain all kinds of weight because you are a newbie but do not be fooled by this initial weight gain, it happens to everyone.When you spend hours in the gym you do not give your body the time it needs to recover. Besides anything over an hour at one time has the effect of halting your muscle building hormones.
The 3 Lifts That Make The Man
By this time you might have an idea of the 3 big lifts I am talking about that build muscle like crazy. Yes, I am talking about the squat, bench press and deadlift. No 3 lifts activate more muscles than these.
With the squat you are not only activating the muscles of the entire legs but also your abs and upper body. The bench press activates your upper body, primarily your chest, triceps and shoulders. And the deadlift activates your entire body. As a matter of fact, some people like to center their whole workouts on the deadlift alone because of it’s whole body potential.
But what is it that makes these 3 exercises so powerful? It is the anabolic hormones that they trigger that triggers massive growth of muscle. These 3 exercises produce the highest amounts of testosterone and growth hormones within the body.
Just doing these exercises is not enough, you have to lift very heavy, about 85% – 95% of your one-rep max with 1-3 minutes rest for testosterone production and 70% – 80% of your one-rep max with 1 minute rest for growth hormone production.
Get It Going And Grow
To get the anabolic effects (anabolic means growth) you need as a hardgainer you need to first get into a catabolic state. The catabolic state occurs when you workout and tear down your muscles. You need this catabolic state in order to get the muscles to rebuild themselves and get bigger and stronger.
During sleep your body gets into a highly anabolic state that begins to drop off during the morning. This makes the morning an ideal time to re-activate the testosterone in your body to stay at optimal growth levels. You can stay in an anabolic state most of the day by following this plan of doing your workouts in the morning.
No More Hardgainer Problems With This Workout
In order to get over the hardgainer hump the best thing you can do is have a workout plan centered around the big 3 compound movements. You need to get your workouts done in the morning to maintain a high level of testosterone throughout the day. This puts your body in a highly anabolic state primed for muscle growth.
I can attest to this working as I have done it myself. I’ve personally seen the biggest gains of my life focusing on these big 3 lifts. I have gained at a steady pace since following this program.
If you have any questions about this article please post below. I will answer any questions you might have.