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.