The Hardgainer Manifesto Blog

Try this simple program for boosting your muscle-growth.

For 3 weeks, do nothing but Squats on Day 1 and Day 3, Bench Presses on Day 3 and 5, and Lat Pull-downs on Day 1 and Day 5.

First week, do 6-8 reps per set, for 3 sets.
Second week, do 8-12 reps per set, for 4 sets.
Third week, do 12-15 reps per set, for 5 sets.
Fourth week, do your “normal” routine (whatever that is).

For the nutrition side, take heavy doses of weight-gain powder 3 days in a row. On Day 4, take no supplements. In other words, heavy supplements ON three consecutive days, OFF one day.

Supplements to consider:

1. Weight Gain powder
2. Creatine
3. BCAAs
4. Liver tablets

Along with these supplements, eat plenty of eggs and milk.

This is a time-honored weight-gain program that goes back to the ’50s. Muscle builders have been using it for decades with great success.

For a complete Hardgainer program, check out The Hardgainer’s Manifesto.