The Hardgainer Manifesto Blog

Shared by billspaced

Is this guy a hardgainer? Or has he imposed an unworkable routine on himself? He’s doing 20 sets for chest…and doing full-body workouts.

Either he isn’t a hardgainer and is actually building muscle

OR

He’s a hardgainer and not helping his situation AT ALL by training the way he is.

bench-3*20,15,10; incline bench-3*20,15,10; decline-3*20,15,10; front/lateral raises-4*15; upright rows-4*15; shoulder press db-4*15; db bench/ flys-4*15;
Is this guy a hardgainer? Or has he imposed an unworkable routine on himself? He’s doing 20 sets for chest…and doing full-body workouts.

Either he isn’t a hardgainer and is actually building muscle

OR

He’s a hardgainer and not helping his situation AT ALL by training the way he is.

Jul 20, MY FULL BODY WORKOUTWeight Training Exercises Blog

Shared by billspaced

THIS is the good stuff! Squat for overall muscle size and strength!

THIS is the good stuff! Squat for overall muscle size and strength!

Build Legs for a Massive Upper Body?Muscle Monsters

Take a look at this video and then make suggestions in the COMMENTS. I'll give you a hint: He's overtraining

He's doing 20 sets + for nearly every body part! That's about 5-10 TIMES too much! He needs to simplify, get really good at a couple of lifts (okay, 5 – Squat, Bench, Row, Press, and Deadlift) and don't ever do anything to failure! Leave one in the tank.

Why? As a true hardgainer, you run an increased risk of overtraining, which, in short, means that you're not giving your body the resources it needs to rebuild and grow bigger and stronger.

Tell me what else is wrong in the Comments! (It's a long list.)

This is a video by Nick Nilsson.

Nick is the author of Powerful Training Secrets as well as many other muscle-building courses, many of which are perfect for hardgainer training.

I often get asked this question — how many meals a day should I eat if I’m a hardgainer?

The answer is an emphatic, “As many as you can, but no less than 5!”

Why? The answer really lies in keeping your muscles bathed in amino acids, the building blocks of proteins and of muscle.

It’s far better to take in 40 grams of protein per meal, 5 times per day, than 3 meals of 70 grams. It’s hard to say, without a lot of testing, how much protein any given individual can digest and assimilate in a single feeding, but I’d error on the low side (20-50) rather than on the high side (50+).

Why? It’s expensive and puts a greater strain on your kidneys.

I often tell people to “graze.” Eat as often as a horse (or cow), which means all day long. Act like you’re in the hospital on a feeding tube, getting a constant drip of nourishment, only with eating, you’re taking in food you like, such as meats of all kind, poultry, fish, nuts, bread, milk, eggs, and potatoes and pastas. All the good stuff!

Gaining weight is hard work! It takes concerted effort to maximize your eating, and you may feel like you’re going to explode. It’s also hard to keep from getting bored with eating the same foods.

This is why I recommend the following practice:

Every 4th day, forget about food. Don’t try to eat 6 or 8 times a day. Eat what you want, when you want, and don’t take any supplements. Let your body detox, let your mind go free.

You don’t know how effective this method is, until you try it.

Here are some articles that mention eating frequency for hardgainers:

• How Many Times Per Day Should A Hardgainer Eat?
• How Many Times Per Day Should A Hardgainer Eat ? | Build Muscle Tone
• Hardgainer Read This
• How Many Times Per Day Should A Hardgainer Eat ?
• How Many Meals A Day Should A Hardgainer Eat?
• How Many Times Per Day Should A Hardgainer Eat?

Obviously, this is a well-covered topic!