I’ve tried to build muscles in the past and it didn’t work out and I gave up. Now, I’m in the gym again and I’ve been in the gym for about 3 months now. I’m 6′ tall and 150 pounds. I’m 26 years old. Is it too late to build muscle at this age? I don’t like being skinny because I want to look good and healthy. So, far I didn’t use any supplement to help me build muscle, just eat and rest a lot. I go to the gym 2 times a week. I lift as heavy as possible for 3 reps. I usually work on my major muscles like chest, back, abdomen and thigh. The result is I just toned my muscles, and I haven’t seen any muscle gain in 3 months. What did I do wrong? Do I need those supplement (whey, creatin, etc)? Do I need to go to the gym every day? Please help. I appreciate any logical suggestions (no joke please). Thank you.
One of the most frustrating things in the world for a burgeoning bodybuilder is to be stuck with an incredibly skinny body that refuses to put on muscle. Bodybuilders call these guys hard gainers and their journey to having an incredibly muscular physique can be an incredibly hard one indeed. While it seems everyone around them bulks up quickly with just a normal amount of weight training exercise, these hard gainers stay skinny and put on little if any weight at all. Let’s look at some bodybuilding secrets that can help turn these hard gainers into the ripped and muscular physiques that they desire.
First and foremost, the most important thing in the world is to stick with the major muscle groups. One of the most tried and true principles in bodybuilding is that to build significant amounts of muscle, you have to use significant amounts of muscle. This means that spending all of your time in the gym curling your arm will not pack on the pounds. Many people have even heard that doing squats is the best way to add pounds of muscle but few ever heed the advice. This is because performing squats is difficult and not fun at all. The fact remains, however, if you want to build a strong and impressive physique, compound lifts such as squats should comprise the foundation of your workout program.
Another bodybuilding secret which isn’t so much of the secret anymore is that if you want to build big muscles you gotta eat big meals. Increasing your caloric intake is incredibly important to build muscle as your muscles need this additional source of calories in order to grow larger. This can be tough for hard gainers as skinny guys just don’t have the appetites of the bigger guys. One rule of thumb that can help you in your quest is to eat the amount of calories for the size person you want to become. In other words, if you weigh 140 pounds and you want to weigh 180, then eat the amount of calories needed to sustain the body weight of 180 pounds. Increasing your calories coupled with regular intense weight training can help get you where you need to be with respect to gaining additional muscle.
Finally, if you have large muscles, so stop working out. I know what you think it sounds crazy, but can a few days of the training, the best thing you ever do to help your muscles to grow. You see, the biological process of muscle growth, while the body rests not work. Muscle growth occurs when the muscles actually very damaged and the repair process is what makes them bigger. This action can not be performed while the muscles being used so that it is extremely important to a lot of rest shall be made in your training schedule. A plan can be very effective for hard-winner one days to prepare with compound lifts, squats and bench presses, and comes with a full day of rest. After the victory against the third day, some body parts that you are not in a day of training and then follow this training with the rest of it.
One thing is for certain, if the workout regimen is adhered to overtime, muscle gain will occur. Sometimes it takes months or even years to develop the physique you desire but if you stick to it and follow the principles above, you will be successful over time in building the muscular physique you desire.
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Hard gainers have it rough in the sport of bodybuilding. We find it terribly difficult to pack on the pounds like our mesomorphic friends. But building muscle, even for the hard gainer, is easy if you know how. Think of your bodybuilding lifestyle as a barstool: It’s got three legs. If one leg is missing or is longer or shorter than the other two, you’ve got problems. The same goes for muscle-building. The three components of your regimen are your weight training routines, your meal plans (including proper supplementation), and your relaxation and recovery programs. Shortchange any one of these three parts and you’re in for little to zero gains. You may even lose weight if you’re not careful. In brief, I’ll lay out the conceptual framework for the three prongs. ExerciseYou need to train infrequently, at most 3 times per week, with each body part getting no more than 2 workouts per week. This is how I do it: Legs and arms on day A, torso on day B. Each day is separated by at least one day and you alternate day A and day B. Something like this: Monday — day A, Wednesday — day B, Friday — day A, then the following week you do Monday — day B, Wednesday — day A, Friday — day B. Continue alternating like this for up to 8 weeks. Let your body be your guide. This may sound like an easy exercise plan. It’s not!It’s designed to work hand-in-hand with your Rest and Recovery portion of the program. You see, most hard gainers follow conventional advice as espoused by professional bodybuilders, who are genetically gifted, may be taking steroids and other performance-enhancing drugs, and whose sole job is to bodybuild. Most of us aren’t like professional bodybuilders in any way, shape, or form. Reducing the workout frequency will give you the rest and recovery time necessary to explode your muscle growth. However, you must lift using High Intensity Training (HIT) techniques. Go heavy, do 6-10 reps for the upper body and 10-15 reps for your legs, with as much weight as possible (the last two reps should be killers). Use cheating, forced reps, and negatives to add even more intensity. Use super sets and pre-exhaust techniques to further up the ante. NutritionYou have to consume more calories than you expend. Follow a high protein, moderate to low carb diet. Don’t worry about fat. Eat plenty of eggs (4-8 a day, I’m not kidding), dairy, and beef. Chicken and fish are also great sources of protein. In fact, if you just concentrate on getting 2 grams of protein per pound of bodyweight, using the food sources above, you’ll be on the right track. Supplement with high-quality protein powders, growth-hormone-inducing amino acids like arginine and ornithine, and dessicated liver tablets. Also ensure you’re laying a sound nutritional foundation by ingesting a mega-pak or two per day of a vitamin/mineral supplement (you can buy them in 30-packs at GNC). Eat frequently, up to eight times per day: Three “squares” with snacks in between. On workout days, take in 20-30 grams of protein before and after your weight training. Rest and RelaxationGet 8-10 hours of sleep every night and use a set schedule for going to sleep and waking up. Nothing is more important than this for this prong of your training program. If you can do it, take naps after your workouts. You grow when you sleep. A 30-minute nap is better than nothing. On your off-days, try to do something that’s relaxing, like reading, surfing the internet, or fishing. Something that sets your mind at ease. Many hard gainers who have success have found that meditation is helpful. Yoga works, too. It’s NOT easy, but in a very strange way, it’s grueling and relaxing at the same time. There you have it. Three equal but different prongs for building muscle and gaining weight. Best of luck to you!Don’t forget to check out Muscle-Build. com and Hard Gainer’s Manifesto for more helpful tips and training techniques for building muscle, gaining weight, and packing on the mass.
Weight GainersWeight gainers are protein shakes with extra calories included. They also help you get water and hormones into the muscles that you are working out. Protein is so key to growing muscle that getting it wherever you can is good. It is instrumental in your energy production and helps to maximize your immune system.1. Liver TabletsLiver tablets have been taken for as long as people have been lifting weights. Hardgainer supplements fill this vital need exceedingly well and help you to recover faster after your workouts. It wou muscle building package
ld be good if it also had a high carbohydrate content also..To overcome your genetics it is a must that you combine everything together. But you must also take hardgainer supplements to wrap up the entire package.4. They don’t realize how hard it is to get past it if you want to build a nice body though.5.Since you are a hardgainer you need to increase your nutritional intake of healthy nutrients compared to the average person.I have 2 More Hardgainer Supplements that you should be taking.3. Actually most people are jealous of your metabolism but they won’t admit it. Spectrum Flaxseed OilFlaxseed oil is a polyunsaturated oil that is high in the Omega 3 essential fatty acids. Through my extensive research I’ve determined these to be the best. GlutamineGlutamine is a highly overlooked hardgainer supplement. This is especially true for teenagers since they are growing so fast. Check out my website to find out what they are. That means you need a proper hardgainer workout program with an excellent diet and plenty of rest. The great thing about creatine also is that you will notice a difference in as little as 2 weeks. Since it is released by the muscle during weight training supplementing it is only smart.Here are my Top 5 Hardgainer Supplements that I definitely advise you to take. CreatineCreatine is a metabolite produced in the body naturally, but supplementing it is key. Creatine increases lean body mass by pushing water inside the muscle cell and enlarging it. There are so many good things about flaxseed oil that I don’t have time to go into here but you should check it out.Most people don’t understand how difficult it can be when no matter what you do you can’t add weight.Have you been trying to add muscle and put on weight and haven’t succeeded? Than you might be a hardgainer. Some of these even help boost your immune system. You have to cut down on your caloric expenditure and increase your caloric intake. Especially when you are working out and eating as much as you can. It can be really frustrating to not be able to add muscle and weight but there are simple answers to your dilemma. Most weight gainers have milk protein added and are high in calories which is very important for the hardgainer.2. It protects the muscle from the hormone cortisol and enhances recuperation of the muscle.Besides following a good diet and weight lifting program taking hardgainer supplements can really make a difference in your goals. They are an excellent source of beef protein. The body can’t produce its own fatty
