Hardgainer? Or what?
joe g asked:
Basically, I’ve been at a standstill for muscle growth. I know what I’m doing though- I use creatine, whey (with essential amino’s), casien before bed, eat healthy, etc. I have a great routine that I switch up every 2-3 weeks, and I work very hard. I thought that I wasn’t eating enough, so I increased calories. No gain in strength, just gain in weight (probably fat, although I’m not fat). I’ve already accounted for the possibility that I’m overtraining, which I’m not. I am 18. The only thing I can think of is that I am slow to develop (no facial hair, scarce pit hair). The only reason I am decently strong for my age is because I work hard. Am I right, or is there something I’m missing?
I’ve tried techniques like dropsets, negatives, forced reps, super and giant sets, without making noticable progress. It has taken me forever to get where I am strengthwise, and the rate at which I get stronger seems to be slowing.
Tagged with: bodybuild • Calories • gain weight • hardgainer • Muscle Growth • Whey
Filed under: Bodybuilding • caffeinated content • Diet & Fitness • FAQs • Hardgainer
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well if everything is good but you’re not growing, then you’re still missing something. here it is:
you need to seriously shorten and intensify your workouts. few sets with max intensity is an awesome way to break through a pause. i had this same problem. also, include supersets, dropsets, forced reps, and max contraction in your workouts from time to time. this seriously shocks your muscels, especially super set and max contraction.
I submit that you have a very active metabolism and perhaps you aren’t producing your full growth hormone output.
You need to get your metabolism corrected first. This is a tough nut to crack!
At your age, I would shy away from all but the most basic supplements (weight-gain shakes, liver tablets, good multi-vitamin & mineral). Here are some things you need to do:
Cut out all caffeine.
Slow down. Rome wasn’t built in a day.
Patience is a virtue.
Squat.
Drink plenty of milk and weight-gain supplements!
Train for strength. Not 1-rep strength, but 6 rep strength and 10 rep strength and 25 rep strength (meaning, try to get stronger) — the mass gains will follow strength gains.
As you’re building your strength, make sure you vary your rep and set counts. Your workouts should never take more than 45 minutes. Work out each body part ONCE per week, using a split system (legs, back, chest, all on separate days).
Forget about your arms. Train the legs, chest, and back hard and heavy. They respond best to intense weight training.
You’ll get there. It sounds like your metabolism and perhaps your physical maturity is dragging you down. But persevere! You’ll make it! And the success will be sweeter because of how hard it was!
For more info on how to train a hardgainer, check out Muscle Build.