Hardgainer Workout - How to Pack on Massive Muscle

A hardgainer's bodytype is categorized as ectomorphic, which means that your body's character traits fall under the description of being skinny, lanky, having super fast metabolism, and having a small frame.

As opposed to non hardgainers, our muscles contain more fast twitch muscle fibers, which respond positively to higher reps and less time in the gym. One of the biggest issues with our body type is that our muscles tend to breakdown very quickly and therefore it is absolutely crucial that you make sure you get adequate rest in between workout sessions.

Alright so let's talk about some workout tips that will have you increasing your muscle mass very quickly.

Too much time working out can kill your results

Unfortunately for hardgainers, your muscle tissue tends to tear and breakdown at a much faster rate than a non hardgainer, you must be very careful about how much time you are spending at the gym, the more time spent at the gym working out, the more likely you will overtrain your muscles.

Through numerous studies it has been shown that a your body responds the best with workouts that last between 45min and an hour.

Compound Lifts

This is one of the key Tips to gaining a lot of mass, with compound exercises you are targeting a more broad range of muscle groups and muscle fibers all at once, this is very important for you because since your hardgainer routines are time sensitive, we want to hit the most muscle fibers possible, in the time frame that we have.

Longer Tension Time = Better Results

Because your muscles are made up of mostly fast twitch fibers. They tend to respond very well to longer tension times. This is why it is very beneficial and effective to include things like supersets, dropsets, and partials into your workouts. You can also lift explosively on the positive part of the rep, and then lower the weight very slowly to the starting point.

The above lifting variations, will help to prolong the time that your muscles are under stress, in doing this you can greatly increase the effectiveness of workout.

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For a hardgainer looking to bulk up its all about the compound movement exercises. These exercises are what is going to give you the most bang for your time.
Here are just a few examples of some very powerful, effective compound exercises.

Barbell Bench Press

The bench press is one of the most popular and commonly used exercises in the gym today, both by non hardgainers and hardgainers.

The Barbell bench press mainly focuses on your lower and mid chest, while also hitting your triceps,forearms, and shoulders.

Clean and Press

This is by far one of the most anabolic exercises in the gym today. This exercise is not as common or as popular as it should be. The clean and press is actually a bunch of exercises thrown into one smooth movement.

In just one repetition this exercise hits your calves,legs, back, biceps, shoulders, forearms, traps, and triceps. This is an excellent exercise for mass.

Barbell Leg Squat

The barbell leg squat is a very powerful exercise that really puts the pressure on your leg muscles, Studies have shown that using exercises such as the squat tend to help release more natural testosterone, which of course means better results for you.

This exercise targets the legs, but also works the lower back, and gluteus maximus and minimus muscles.

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