10 Rules Every Hardgainer Should Follow If They Want More Muscle

For those who have been hardgainers all of their lives, the gym can be a place of ultimate satisfaction and outright frustration all at the same time. A place of satisfaction because the metal you use can help you carve out a spectacular body, the body of your dreams. However, the gym can also be a place of terrible anxiety and frustration if you have trained very hard for so many years and yet you are nowhere near your ideal physique. This is why we are here to help you out and offer some valuable tips on how to overcome training mediocrity and step into greatness:

1. Go to the gym more often, but shorten your workouts

Training to get huge doesn’t mean you should be in the gym for 4 hours every day. Try limiting your training days to 3 or 4 and start training on a consistent basis and don’t skip the workouts. Three or four training days are enough to stimulate strength and muscle building.

However, if you think you are really up to the arduous task of achieving a great body, the training of four or five days weekly is the more optimal regimen since it will allow you to have a lot shorter and harder training sessions and get enough training volume per week for each of the bigger muscle groups.

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2. Make big compound movements your focus

Try to make big compound movements the focus of your workouts. You can add only one or you can add multiple. These movements stimulate multiple muscle groups at the same time, or ones using multiple joints, like deadlifts, presses or squats. Here is a sample abs and chest program:

– Do a warm up of 4 sets x 8-10 reps with 60% of your one rep max and rest one to two minutes between each set:

Incline Barbell Bench Press –  4 x 8 (warm up sets)

– Afterward, do 2-4 sets of 4-6 reps at 80% of your one rep max, resting 2 to 3 minutes between each set:

Incline Barbell Bench Press – 2 x 5 (at 80% of 1RM)
Barbell Bench Press – 2 x 6 (80% od 1 RM)
Incline Dumbbell Bench Press – 2 x 10 (70% 1RM)

– Afterward, do 2 circuits with 2 minutes of rest between each set:

Cable Crunches – 10-12 reps
Hanging Leg Raise – 10-12 reps
Air Bicycles – 15-20 seconds


3. Isolation exercises should be used as assistance

Doing hundreds of curls are not what you are supposed to be doing if gaining lots of muscle mass is your goal. They should be done, of course, however they should not take the place of big compound movements and should only aid you in correcting weak links so you become stronger in the compounds. Isolation exercises are those involving a single muscle group or use one joint only moving in one direction.

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4. You must train harder

Training intensely is the way to go and ectomorphs generally fair better on a routine involving fewer reps, which is what most strength training programs are based on. You main sets should be within the 3-5 rep range done with more than 80% of 1RM. Rest intervals should be from three to five minutes, which may sound a lot, but remember this is strength training, not bodybuilding, so you will need to give your body ample time to recover. When you get strong enough and you can do five reps easily and feel you can do more, then it is time to up the weight.

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