Body Building Blog | Free Fitness Tips & Body Building…

As you have already gotten past the headline you probably know what a hardgainer is. If you are not sure then the term hardgainer refers to anybody whoc struggles greatly to increase their bodyweight! This is normally said to be because that person has a high metabolic rate.

Metabolism or metabolic rate refers to how speedily your body can use up the calories it has taken on by processing the normal chemical actions required by the body. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For muscle building purposes we should be trying to take on a large amount of extra calories that are available to build muscle mass, however this is difficult for hardgainers as they are constantly using up calories at a high speed even at rest. So, what ways around this problem are there for hardgainers

? Here is our how to build muscle up guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio workouts will increase the speed at which your body consumes calories both at rest and also uses up calories during the exercise itself. You do not want this as you are trying to create surplus calories.

2) Eat for two! You need to get lots of calories on board. You can try to do this by simply increasing your portions two fold from that which you would normally eat. Purchase over sized bowls, which will stop you from forgetting this.

3) Eat 5-7 meals per day. This is critical to build up muscle mass. Your body can absorb only a fixed amount of nutrients at any given time that is why spreading out meals is necessary and to ensure the body is never waiting for food. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body goes into starvation mode releasing certain chemicals that are counter productive to muscle building especially for hardgainers.

4) Take supplements. Take full advantage of the numerous excellent supplements that are available such as protein shakes and meal replacement powders. These contain very high dosages of exactly the right things that you need. Ideally you should consume them just before and just after your training session when your body will benefit from them the most.

Stop doing exercises that isolate muscles singularly like concentration curls, stick with compound multi-joint exercises. Your program should include: Squats, dead lifts, pull ups and bench presses. These are the easiest and fastest exercises that will build muscles mass fast in the correct places.

6) Stop performing so many exercises and sets. You can stimulate growth in short 40 minute intense workouts of just 3 sets per body part and maybe as little as 10 sets per workout. More generally does not equal success for hardgainers! Stimulate growth then leave the gym as soon as possible and asve your calories for supporting muscle growth.

7) Consume plenty of water. It is necessary for nearly all reactions in the body so this is a real must. Consume liquids regularly.

There we have it, try those tips out. Wait for the results and see what they are after a couple of months before you judge them. Go for it, if not now when? I hope you found our how to build muscle up tips useful.