Archive for April, 2009

Best to Bulk Up or Build Lean Muscle?

Bodybuilding FAQ – Is It Best To Stay Lean Year Round or to Gain Weight Indiscriminately in Order to Make The Best Bodybuilding Progress?

As far as whether it is best to stay lean or to bulk up dramatically in order to make the best bodybuilding gains in terms of size, staying lean is the way to go.

This is the way Franco Columbu used to train, never gaining much weight between competitions. It makes the dieting cycle much less onerous.

But for us “hardgainers” it really doesn’t matter!

Gallon of Milk a Day

It’s not for the faint of heart, but if you consider yourself a hardgainer, then you ought to try it, assuming you aren’t lactose intolerant and don’t suffer from any allergies related to dairy –

The Gallon of Milk a Day program, also known as “GOMAD” by its proponents. It’s a simple plan that dovetails nicely with hardgainer weight training. Here’s how it works:

  1. Go to the super market and buy a gallon of whole milk
  2. Drink it

That’s it! Start out slowly, actually, by drinking several glasses a day at first and build to the full gallon. Milk is one of the best foods on the planet for building muscle quickly because it has an easy-to-consume profile – just drink in the calories, protein, fat, and few carbs and you’ll be well on your way to a new, beefier you.

More over at

Bodybuilding Proven Ageless (R News)

old-bodybuilderIf you ever feel like giving up, read this for inspiration. It’s just news story, so there isn’t much meat here, but the guy started bodybuilding 3 years ago – at 58!

One local man proved age really is just a number after being the oldest competitor in this weekend’s 12th Annual Natural Northeast Bodybuilding and Figure Championships.

Not Gaining Weight?

I know what it feels like to train, eat, and sleep with zero progress. You try everything, yet nothing works. But you know what?

It all boils down to something. Odds are, you are not immune from the laws of the universe, one of which is the following:

If you eat more calories than you burn, you MUST gain weight.

It’s just that simple. Now, I’m not saying whether the weight you gain will be fat or muscle, just that if you aren’t gaining weight, you aren’t eating enough. Period.

Or, alternatively, you’re doing too much exercise (you’re burning too many calories). One of the things hardgainers have – that they don’t want – is a fast metabolism. So, one thing you’ll want to explore is slowing down your metabolism. This is easier said than done.

It’s mostly mental, however. Just relax. Calm down. Don’t worry. Life is good. Meditate. If you find yourself tapping your toes, stop. If you find your leg twitching while watching the tube, STOP (I hate that)!

But the bottom line really is to eat more. Eat stuff that makes you hungry an hour later, like white rice (essentially, high glycemic foods, food that causes a rapid rise in blood sugar and an outpouring of insulin). Of course, don’t consume “empty calories” like soda and flavored water. Rather, stick with white rice, fruit juice, pastas, and bread.

Eat something like that with every meal. And make sure you’re taking in enough protein. What is enough? At least one and one-half grams per pound of bodyweight (remember to adjust your intake as your weight increases).

Don’t just eat 3 meals, either. You want your blood flush with the building blocks of protein, amino acids. Constantly keep your belly full by eating every 2-3 hours, all day long. You can facilitate all this food intake by mixing up a weight gain shake in the morning and carrying it around with you all day, taking sips every 15-20 minutes.

Rest assured, eating this much and this often is difficult. But it’s necessary.

And know that I share your pain. Overweight folks think it’s hard to cut calories. I think it’s even harder to eat when you’re not hungry! It’s really not natural.

Eat more. Train less. Relax.

In short, become a bear.

If you want to learn more about how to bulk up, gain weight, and get the best and biggest body of your life, check out Hardgainer’s Manifesto.

Hardgainer Blog Carnival – April 1, 2009

Lou Ferrigno at the beach

Lou Ferrigno at the beach

Welcome to the April 1, 2009 edition of the Hardgainer Blog Carnival.

Tristan presents Progress: Monday 16th March 2009 posted at Body And Fitness Blog, saying, “A look at my posing pics to see the progress I am making from an overweight body back in October 2008 to what I am now.”

Hardgainer Tips presents The Second Best Upper Body Exercise for Hard Gainers. It’s all about the Lats!

FitJerk presents What Is MSG & Why You Should Avoid It! posted at FlawlessFitness, saying, “Information about the dangers of MSG and why you should avoid it”

Bill (that’s me) presents Lou Ferrigno Is In I Love You, Man! It’s not really about hardgainer tips or training, but Louie himself started as a 6’5″ 120 pounder! He was quite skinny. Obviously, he was genetically gifted, but if you’ve ever seen Pumping Iron, you know he works out HARD!

That concludes this edition. Submit your blog article to the next edition of Hardgainer Blog Carnival using our carnival submission form. Past posts and future hosts can be found on our blog carnival index page.

Next time, we’ll be over at Hardgainer Tips.

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