Muscle building workouts Fast 10 Rules for Hardgainers

 

How to Gain Muscle Mass (HARDGAINER EDITION)

Video taken from the channel: ATHLEAN-X™


 

How to Build Muscle Fast | Hardgainer Tips!

Video taken from the channel: Anabolic Aliens


 

How To BULK UP | 5 Tips For “Hard Gainers”

Video taken from the channel: Austin Dunham


 

Ectomorph Transformation | 6 Tips to Gain Muscle Fast

Video taken from the channel: How to Beast


 

5 TIPS TO GAIN WEIGHT | Hardgainer’s Bulking Hacks (Nutrition Edition)

Video taken from the channel: Patty Lifts


 

Hardgainer Eating Plan (FULL DAY + TIPS!)

Video taken from the channel: ATHLEAN-X™


 

Workout Plan for Skinny Guys / Hardgainers (THIS BUILDS MUSCLE!)

Video taken from the channel: ATHLEAN-X™


For thousands of people, building muscle can seem damn near impossible. If you feel like you’re one of them, this article shows you how to prove that it can be done in 10 straightforward tips. How to Build Muscle Fast Rule #1. Shift your mindset.

Genetics do play a role. Many hardgainers also make the mistake of trying to be in a mass-building phase year round. Instead, select periods throughout the year for making size your sole focus. Then choose other times to focus on complimentary goals (like maximal strength) while you maintain the new muscle. Break your meals down to a macronutrient ratio of 40/40/30, meaning that you should eat 40% protein, 40% carbs and 30% healthy fats.

20-40% of those carbs should be fibrous carbs, with the rest being starchy carbs.Your protein sources should focus on animal meats. Luckily, there’s a science to building muscle and, once you’ve cracked the code, gains will follow. 8 New Rules of Muscle Building.

Build Fast and Furious muscl. Three to four sessions per week of periodized weight training, lasting for 60 minutes at the most, is all a hardgainer can get away with. Cardiovascular exercise should be limited to a couple of light walks on the days off lasting no more than 20 minutes.

Remember that the hardgainer needs to limit caloric expenditure. Train ideally 3-5 times a week to get the best results in mass gain. Keep 1-2 sessions light for recovery. Remember that anything less than 3 sessions a week is not ideal and will not help much in gaining mass.

3. Train Progressively. Using the same weight for months is not going to cause a change in your muscle size. I have Hasimoto’s, but am off medication.

I was in physical therapy for a knee injury, and was told to stop wasting my time and money coming for sessions, since I wasn’t making progress building muscle fast enough having a low thyroid. I made sure not to move my knee wrong, and took a 4 month vacation from exercise, and I healed. How to build muscle fast for skinny guys http://athleanx.com/x/hardgainers-dont-exist Are you a skinny guy wanting to know the fastest way to build muscle? I.

The Rules of Muscle-Building. We’d never advise you to omit cardio altogether, but if putting on size is your goal, expending more calories won’t work in your favour. One or two 30-minute sessions. Make sure you keep training intensity high.

It’s the only way to build muscle. A 4 or 5 day workout split gives enough downtime to soak up the calories to build muscle, and not burn them all up in the gym. Meat and Eggs are KING.

Eat as much fresh meat and whole eggs as you possibly can each day. This should be a significant portion of your diet.

List of related literature:

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

Simply perform one set of 8 to 15 repetitions for each of the following muscle groups:

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Single exercise (three sets of 10 to 12 repetitions) for each muscle group, two workouts weekly.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Build lean body mass, increase work and power capacity, improve technique on explosive lifts, and maintain sport skills Summer program | 120 min.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

To build muscle mass requires the subject to perform 1 or 2 sets of 8 to 15 repetitions 3 times a week against 50% or more of the maximum resistance manageable in a single lift.

“Neurology in Clinical Practice” by Robert B. Daroff, Gerald M Fenichel, Joseph Jankovic, John C Mazziotta
from Neurology in Clinical Practice
by Robert B. Daroff, Gerald M Fenichel, et. al.
Elsevier Health Sciences, 2012

Vukovich and coworkers [160] also reported that HMB supplementation (3 grams/day for 8Ȭweeks during resistance training) significantly increased muscle mass, reducedȬfat mass, and promoted greater gains in upper and lower extremity 1ȬRM strength in a group of elderly men and women initiating training.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

8 The 10 Absolute Worst Muscle-Building Myths and Mistakes

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Do 5 to 10 reps with each leg–10 reps with a lightweight and 5 with a heavyweight.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

A good idea is to work a single joint muscle first (for example, the quadriceps) by doing 8–12 reps and then doing a multi-joint (compound) exercise to re-fatigue the muscle targeted by doing 4– 5 good repetitions.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Beginners should do 16 to 20 sets per workout, while advanced athletes should do only 8 to 12.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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20 comments

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  • when to work out bro? morning before i go on job.or.late night when i come from job? if i go before job..im tired on job..when i come from job at night..im alredy tired from job?:/

  • Visit website called Next Level Diet and get complete guide for your transformation. I got personalized meal plan for 28 days which contains ONLY food that I have chosen. They provided me with complete DIET PLAN for 30 days with TRAINING PLAN included and I finally started seeing results.

  • I appreciate the video and you had good tips but you have to be honest when you do it a video and the picture that you showed before you was a lot younger so maybe that’s why you don’t have the muscles.

  • It’s true, get yourself inside a gym if you are skinny guy. I did it. And now I’m not skinny. Just make sure you have a bodybuilder friend.

  • you use carbs and protein in the same shake? i was told to use carbs before a workout and protein after? when do you drink the shake you made? after?

  • Growing up, I knew that I was a bit bigger than the other kids, and as I grew older, I wanted to do something about it. I looked for good exercises videos that I could use well and you guys were it. I really like your videos, and I really appreciate your advice and inspiration. Thank you for being a part of a big change in my life. I wish you guys a great year, and I hope you have great success in the future.��

  • Can someone respond, i want abs as well as other muscle,to have abs i need to have caloric defecit(eating less) to have lesser fat percentage,but to gain muscle i need to eat a lot, then how do i get both?

  • No more excuses. Genetics AREN’T making gains impossible. You can do it. Grow that stubborn muscle Aliens!! This is the last day to register for my Galactic Guide to Gains course, don’t miss out!! There has been a new payment option method set up too so it’s more accessible to everyone ����

  • Jeff I was athletic my whole life wrestling, crew, track, xc, etc. It was too much and I weighed 115 six months ago when I found your channel and something you said about rest really stuck with me. I do elavated push ups, pull ups, and chin ups. Along with my mma training and biking to work but I make sure I get two rest days. I now weigh 145. Kinda at a plateau but I don’t care cause I bought a weight vest so I can overload.

  • Hardest part is eating the foods needed in the first place. I get full fast or get nauseous. On top of that got meds (for medical issue) that can cause stomach problems and faster metabolism. To make it harder I live in a house of endomorphs so they are all trying to lose weight.

  • Hey guys, I am an ectomorph/ecto-mesomorph who is struggling with getting a new diet plan together to compliment workout routines, which are now starting to get back to something resembling normal after a hiatus. I have been making diet plans for years, but I am afraid to eat more than my current meal plan (creature of habit). I count every gram of every macro from every food source. Doing this, I get scared about how much protein I am taking in. I currently take in about 170g per day (I am 125-130lbs) to preserve muscle mass during my hiatus (I do still exercise regularly). This includes from plant and grain sources. I want to add more healthy carbs and healthy fats, but keep getting this idea that I will add more protein in the process and hurt my kidneys. I have read time and time again that those with healthy kidneys (without preexisting conditions) are not at risk for a high-protein diet, and my doctor told me that my kidney function has tested normal. Before my hiatus, I also ate a ton of protein just fine. Obviously, I don’t need to be taking in 300g of protein or whatever, but should I really be worried? I am rip-roaring’ to get back into the amateur bodybuilding lifestyle.

  • Drinking calories is by far my favorite and easiest for me. Great tips patty and damn your quality of editing and footage keeps getting better and better. Keep that up!

  • I’m a hard gainer but lately I’ve noticed I’m developing a little bit of a belly and I don’t really like it. Might need to fit into a 32 waist soon. What should I do? Keep my calorie intake up or cut back and work my butt off?

  • Hello, have you considered this kind of diet plan called the Custokebon Secrets? My work buddy says it helps people lost lots of weight. Is that possible? I also noticed numerous great review about this diet plan. Thoughts?

  • Hello there! I’m a 16year old boy dreaming of becoming a successful fitness YouTuber to help people get fit and share my passion. Simple thumbs up to this comment. A comment under one of my videos or a simple view/subscribtion would truly mean the world to me and get me a step closer to my life goal..
    All I’m asking is 5seconds of your time, thank you everyone

  • I been watching your videos for a long time now and they are all so helpful only guy who knows what he talks abojr but what do you think about oikos with Quaker Oats in the morning to start the day

  • If you skinny aNd wanna build up. Then you must start waking up early dude. Because you need at least 5-6 meals in whole day. I gained pure muscled mass in 2 years (from 53kg to 71kg less than 12% body fat percentage) counts the macros and you gud to go…

  • Do more cardio. Cardio isn’t just about burning calories, it increases your capillaries which will actually make you grow muscle faster. Obviously you don’t want to do so much that you start unnecessarily increasing cortisol levels, but 20 minutes a day is almost necessary for weight training.

  • Yes and no. With how many people are listening to your advice you can’t be so vague. There are kids that will be like oh smoothies? And then drink 3 triple chocolate shakes a day think there gonna look like you. 3000 cals is also a bit much, should have started with finding your maintenance cal weight then improve it maybe 250 cal a week until you start gaining desired weight cause if they start eating complete/nutrious foods most likely they will see better results at a lower surplus then eating cereal, chocolate waffles, and drinking smoothies. Plus you gotta account for the “healthy smoothies” that don’t list or sneak in the copious amounts of sugar. Still on your side bro just remember the more eyes you have looking up to you there more thorough you need to be with your information.

  • I’ve been saying this for the longest time. Calves have nothing to do with genetics. It’s an excuse for guys with chicken legs to skip leg days. I’ve seen regular faces at my gym for over a year paying careful attention to guys with noodle calves to see how often they work on their legs. Guess what? Only once with each recognize face throughout the entire year. While here I am working on legs days pretty much every day and they wonder why I have such large calves, thighs and glutes. I love leg days.