Johnny Boy asked:

I have a pretty decent workout. I do chest/triceps on mon, back/biceps on wed, shoulders/legs on fri. Is that a good workout plan? I am trying to bulk up and add some weight on. Would it be bad instead of doing it 3 days a week to move it to 6 days a week? Is that too much? I just need some help on putting some weight on.

How to make the ultimate protein/work out drink?

Here’s an easy weight-gain protein drink —

  1. Get a whey-based protein powder.
  2. Add 2 cups whole milk.
  3. Add one banana.
  4. Mix well with a hand-held blender OR a standalone blender.
  5. Enjoy.

Mixing up protein and weight-gain powders ought to be the least of your worries. Focus on eating 6-8 small meals, get in some High Intensity Training, and get enough sleep. If you gain weight, you’re good to go.

If you don’t gain weight, re-assess your situation. Maybe you’re not getting enough sleep or food. For more weight-gaining tips, try The Hard Gainer’s Manifesto and Muscle-Build.com.

james j asked:

It has been suggested that beer ale yeast can help hardgainer like me gain weight. I was wondering if anybody had some more information on this. Only on this subject (no food examples).

Need a Muscle Growth Spurt?

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.

hardgainer
aznballa asked:

I’m a hardgainer, and currently the main things I really want to exercise are my forearms and biceps.

What are the most effective exercises, sets and reps should I do and how many times a week? Thanks.

Muscle-Build.com

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