Do you have a hard time building muscle despite your best efforts? Man up and grow! With a right workout plan and diet, anyone can get bigger arms and gain strength. This is available for hardgainers too. It won’t be easy, but it’s worth the effort.
Hardgainers can build muscle and strength just like everyone else. To succeed, they to be consistent and work hard. It’s essential to watch your diet so you gain muscle, not fat. Follow these hardgainer arm building tips next time you hit the gym:
Focus on Compound Movements
If you want bigger arms, focus on compound movements like squats, deadlifts, pull-ups, push-ups, chin-ups, overhead presses, bench presses, and rows. These exercises help build the foundation for muscle mass and strength gains. They are practically guaranteed to add some mass to your frame. Use a barbell for the majority of your training.
Hardgainers have a limited recovery capacity, so they should spend their energy on exercises that stimulate the greatest number of muscle fibers at once. In other words, you need to cut out isolation exercises. Maintain good form and avoid traditional split routines.
Hardgainers need to eat more in order to build muscle. Don’t fear fat and carbs. These nutrients are the hardgainer’s best friend friends. Make sure you increase your protein intake too. Load up on carbs after training. Add dextrose or honey to your post-workout protein shake. Have at least five small meals throughout the day. Each meal should be rich in protein, carbs, and healthy fats from quality food.
Do Less Cardio
Too much cardio waists muscle. While most people can do about 30 minutes of cardio a day without losing muscle, hardgainers should spend less time on the treadmill. For them, a light jog or a brisk walk three times a week is more than enough to stay healthy and prevent fat accumulation. Cardio burns calories and causes muscle fatigue. As a hardgainer, you need to take in more calories than you burn. If you do too much cardio, it will take longer to build muscle and recover after training.
Add Carb Re-Feeds to Your Diet
Mesomorphs and endomorphs often use carb cycling, ketogenic diets, and low carb diets to build muscle and maintain low body fat. However, this doesn’t apply to hardgainers. If you want bigger arms and more strength, add a weekly re-feed day to your diet. Schedule your re-feed day when you have your hardest workout. Eat twice as many carbs as usual, including quinoa, rice, vegetables, fruit, pasta, and sweet potatoes. This helps increase your anabolic hormones and restore muscle glycogen levels.
Use Perfect Form
Use perfect form when doing compound exercises for arms. Otherwise, you’ll hit other muscles in your body. Practice perfect form at all times. You should feel the biceps and triceps contract as you train them. Your muscles grow based on how much they are being stressed. They don’t “feel” the amount of weight you’re lifting. Hardgainers should master proper form before they start lifting heavy loads.