Hardgainer Weight Gain Guide

Being a hardgainer or an ectomorph can be very difficult at times. While the majority of the world is trying to lose weight, most hardgainers pray that they can one day put on a pound or two. This prayer is usually never answered and hardgainers usually go on with their lives without ever gaining a pound. What's the problem? Why can't hardgainers gain weight? What are they doing wrong?

The problem with many hardgainers is one of two things. Naturally, hardgainers have a speedy metabolism which can make it really difficult to put on any extra weight since their bodies naturally burns off the food. The other problem is the fact that hardgainers simply aren't eating enough food. They're eating under their daily requirements or just above it, but not enough to gain any weight.

What can a hardgainer do to gain weight?

In order for a hardgainer to gain weight / muscle mass he or she must begin a weight training routine. It's an essential part of the weight gain program. If you do not train, you will not gain mass and there is no doubt about that.

Get a reliable and motivated workout partner

This is the most essential part of the beginning of your training. You need a workout partner who can teach you and a workout partner who will be consistent in following you to workouts. There's nothing worse then not having a spotter because your partner slept in.

Familiarize yourself with the gym

This is a very important part of your training. If you don't know what's in the gym, you won't be able to make gains. For the first week, learn the equipment. Take a lesson if you have to. Learn what machine works out what. Once you're comfortable, move to the next step.

Now is the true beginning

In the first 4 weeks to come you will be doing a high repetition and low weight workout routine. This means that you'll be performing 3 sets of 10 reps per each workout. You'll do a total of 8 sets for major and minor muscle groups. Again, the first 4 weeks shouldn't be extremely difficult. You're just warming up.

Up your weight and lower your reps

For the next two weeks you will be upping your weight and lowering your reps for major muscle group workouts. That means bench, squats, and dead lifts. Instead of doing the easy 3 sets of 10, for the next 2 weeks I want you doing a higher weight of 4 sets of 6 to 8 reps. On your auxiliary lifts, do 3 sets of 10 reps. Make sure you do a total of 12 sets for each major muscle group which includes the chest, back, and legs. Keep your auxiliary lifts which includes biceps, triceps, and shoulders at 8 sets total.

Up your weight and lower your reps again

For the next two weeks you will be upping your weight and lowering your reps for for major muscle group workouts for the second time around. Again, major muscle group workouts include the bench, squats, and dead lifts. Instead of doing the easy 4 sets of 6 to 8, for the next 2 weeks I want you doing a higher weight of 4 sets of 3 to 5 reps. On your auxiliary lifts, do 3 sets of 10 reps. Make sure you do a total of 12 sets for each major muscle group which includes the chest, back, and legs. Keep your auxiliary lifts which includes biceps, triceps, and shoulders at 8 sets total.

Max Outs

In the final week you want to lift as heavy as you can on the squats, bench, and deadlift. 1 to 2 reps. Do a different major lift each day followed by auxiliary lifts, 3 sets of 10 for that workout.

Repeat the program

Continue this program. Make adjustments to your lifts and or the types of lifts that you do for maximum results.

Example 1: Maybe you did dead lifts the first few weeks around. Now try cleans.

Example 2: Maybe you didn't do decline DB bench press because you used to be too scared to do it. Now you're comfortable enough. Give it a try.

By mixing up your workouts, you'll create muscle confusion which is the ultimate ticket to success.

You're a hardgainer. You train extremely hard, but you don't gain weight. Let's face it, you're not eating enough food. Don't give me that garbage saying how you eat like an NFL Running Back. That's garbage because if you did, you'd be huge.

In order for a hardgainer to gain weight, he or she must consume 500 more calories then they regularly do on a daily basis. Continue this 500 + calorie diet until you've made no more gains for two straight weeks. Once this happens, up your caloric intake by another 250 calories. Once you see no gains for another two straight weeks, up your caloric intake by yet again, another 250 calories. Continue upping your caloric intake by another 250 calories after two weeks of no gains until you've reached your desired weight.

No McDonalds

Just because I say, "consume more calories," doesn't mean that you should hit up the closest fast food joint in town. This is very unhealthy and as it would help you gain weight, it would put on fat and not lean muscle.

Clean Weight

If you want to put on muscle mass, you need to eat clean. In turn, you'll put on, "clean weight." Clean weight foods include the lean chickens, beefs, pastas, salad, fish, seeds, and nuts. (probably more)

1) Drink plenty of water. Over the average 8 glasses of water a day.

2) Get plenty of rest. You'll need to get sleep to allow your muscles to fully recover.

3) Eat 45 minutes before you workout. You want fuel for your workouts. Food serves as this "fuel."

4) Eat within 45 minutes after you workout. You need food to help your bodies recovery process. It's important to eat soon after you workout so this can happen.

5) Always have a spotter. You don't want to kill yourself.

6) Take your time. This is no rush and is a learn process.

7) Be consistent. Don't skip meals and don't skip workouts. The more you skip, the less you'll gain.

8) 50% Training - If you don't train, you'll simply gain fat. Training is half the battle.

9) 50% Food - If you don't eat, you won't make gains. Eating if the other half of the battle.