Packing muscle and getting fit is more popular than ever!
However, peoples initial rush of excitement soon turns to frustration as they try as hard as possible to build muscle mass but fail to see any noticeable results.
If this sounds like you – welcome to the club. You are what is commonly referred to as a Hardgainer.
Hardgainers may find it tough to pack on muscle mass – but don’t worry:
With the correct approach, you can soon pack on muscle in no time.
What you basically need to do is make some changes in the workout and nutrition program that you follow.
This Article is packed full of ideas, tips and techniques that will make Bodybuilding for Hardgainers a realistic proposition.
Rule number one is the most commonly misunderstood. When Bodybuildin , its easy to think that the more weights you lift the better results you will see. Surprisingly, the opposite is actually correct… Always keep workouts short and highly intense. Anything over an hour will lead to muscle LOSS. Thats right. Your body will enter what is known as a Catabolic state and actually begin utilizing its own muscles for fuel.
In addition, any weights session over an hour runs the serious risk of overtraining. This brings with it many additional problems that sabotage muscle growth such as decrease in strength, potential injury and a weakness of your immune system.
The second rule is thus: Keep your rest periods between sets to under a minute. This helps improve your cardiovascular strength and allows you to maximize the hour that you allocate for training.
Its also really important to never train back to back more than twice in a row. Bodybuilding for Hardgainers is all about cultivating a balance of intensity and adequate rest for your muscles to be able to grow back bigger and stronger. So take a rest day in between every time you workout.
The number of repetitions is hotly debated amongst strength athletes. However, I can assure you that the best rep range when Bodybuilding for Hardgainers is between 6-15 reps. The higher end of the scale is for definition and the lower range for mass.
Once you are able to manage 15 reps per set with energy to spare, it is time to up the weight. Effectively, Bodybuilding for Hardgainers is all about going heavier rather than higher volume. This will lead to the best results.
Another crucial aspect is the principle of workout variation.
This does not necessarily mean you have to make drastic changes every week. Rather, you can make simple adjustments such as changing the number of repetitions, changing the amount of weights, or changing your grip placement on the barbell.
Variety allows you to keep gaining strength and muscle tone. Do not let your body adapt to a particular routine as this can render your workout ineffective.
Effective Bodybuilding also requires good form.
It’s absolute nonsense if you think that sloppy form but heavy weight is the answer to your muscle building.
In fact, bad form will bring additional ,muscles into play, reducing the stimulation to the intended muscle group you are supposed to be working.
Remember, swinging weights around haphazardly can also rip or tear muscles. Keep things intense but manage the weights carefully.
The final word relates to Cardio. When Bodybuilding to pack on muscle, Cardio becomes largely irrelevant. Simply because you are already stimulating your Cardiovascular system by virtue of short, intense workouts. So focus on the weights and minimal rest times in order to pack on that muscle that you both desire and deserve.
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