HardGainer in need of a plan?
another_displaced_news_junkie asked:
I’m one of those guys with a narrow body (ectomorph). I’ve been lifting heavy weights (free-weights) for almost 4 years, and the results have been limited. First, let me explain that I lift about 3-4x a week, for about 45 minutes at a time. For the first 5 months I had no trouble putting on muscle, I went from 130lbs to 150lbs. After that, my mass increase slowed way down to nill. It took several months for me to hit 160lbs, after 160lbs I couldn’t put on any muscle.
In an effort to gain more muscle, I tried workout supplemments and plans such as Creatine Monohydrate & Esterfied. I made it to 185lbs on the creatine, but after I stopped with the Creatine my weight returned to 160 within 2 months (no-one can retain 20lbs of water.) Then I tried a caloric increase ( which led to a 15lb fat increase).
From what I’ve studied, I’ve found things like cortisol are hurting me. Also, I need to stimulate anabolic hormones to gain any more muscle.
Any advice?
Tagged with: Anabolic Hormones • hardgainer • One Of Those Guys
Filed under: Bodybuilding • caffeinated content • Diet & Fitness • FAQs • Hardgainer • Nutrition • Supplements
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You could try supplementing with protein and work it into a high protein diet. If you keep the protein levels high (150-200g a day) and keep lifting heavy weights, your body should adapt by using the amino acids in the protein to build more muscle. Try using a gainer, like HDT Solid Gains, a great gainer protein blend.
Just make sure that you’re taking in enough calcium, I’d definitely raise that because when your body gets rid of excess protein it uses calcium in your body, leeches it off of bones. So not getting enough of calcium when heavily protein supplementing could result in osteoperosis.
Just keep up the work and make sure you’re taking in plenty of good protein calories (600-800), and work out smart.
Hope that helps.
I’m astonished, first of all, that you could gain 55 pounds in a short amount of time and call yourself a hardgainer! Most professional bodybuilders are happy with 10 pounds in a year. A true hardgainer would be ecstatic with half that!
Second, I’m even more astonished that you could lose 25 pounds after stopping the creatine.
Creatine doesn’t really add to mass; it allows you to workout harder and recover faster. The added poundages leads to greater muscle mass.
I’d say you hit a plateau but that you’re definitely not a hardgainer. Gaining even the 30 pounds you netted in a 1/2 year is AWESOME!
When strength athletes’ gains level off, they need to change things up a bit. One thing you might try is to get into a powerlifting model. Don’t worry, you won’t be doing singles!
Rather, you may pare down your workouts to the 3 powerlifting exercises, the Bench Press, the Deadlift, and the King of all Exercises, the Squat.
Shoot for 5 sets of 5 reps (5×5), starting at 3 sets for Week 1, 4 sets for Week 2, and finally, 5 sets for week 3. Week 4, go back to a “normal” routine, where you’re maybe doing 3-4 sets of 10-15 reps.
Remember, muscles are incredibly adept at adaptation. Once they adapt to a routine, there’s really no way to make them grow within that given framework. You’ll need to constantly challenge them with various set, rep, and exercise combinations.
Rest assured, though, that with your demonstrated level of achievement from before, you can — and WILL — add muscle to an already-impressive resume.
One last thing. Since it seems like you’re averse to getting smooth (who isn’t?), instead of weight-gain powders, try a Meal Replacement or straight Protein powder instead. They offer less total calories but with similar protein levels as weight-gain powders.
On your off days, do some interval training using running or cycling as your exercise choice. That’ll keep the fat down.
Check out The Hardgainer’s Manifesto for a full-fledged bodybuilding plan if you’re still convinced that you’re a hardgainer! Or, take a look at Muscle-Build for some workout routines. I’d suggest you try the Intermediate routines I list there.
I think you ought to try Jeff Anderson’s new course, designed specifically for hardgainers. It’s called Hardgainer Project X, and it’s simply awesome!
I picked up a copy over the weekend, read it cover to cover, and it lays out in detail the specific sets, reps, weights (%), supplements, timing of all this, and more. It’s the best system I’ve seen that not only tells you exactly what to do, but why.
And that, to me, is a HUGE factor! I have to know WHY I’m doing something.