Are you what is often referred to as a hardgainer and you have been struggling to put on muscle mass? Although you may think that putting on 20 pounds of muscle mass is very difficult the reality is that it is not.
What is a hardgainer?
A hardgainer is a person with a high metabolism that finds it hard to put on weight or muscle mass and as a result finds himself looking thin. Although this would be considered a blessing to some in reality it makes it very difficult for a hardgainer to put on muscle regardless of how much time is spent in the gym.
Why you can't workout the way you have been told?
As a hardgainer myself I was told that the only way to put on muscle mass was by spending up to two hours in they gym lifting weights. Although this would seem like the only solution, the reality is that this is counterproductive. Lifting weights burns calories and the longer you spend lifting weights the more calories you will burn. So the other option I was given was to eat more. A lot more. This also does not work as eating more will only help you put on weight but not necessarily muscle mass and you will definitely not look defined.
What type of workout should you do to gain muscle mass?
The first thing to do is forget about circuit training. If you have been working out for some time you have to forget about circuit training and focus on exercises that build muscle mass. Power movements or exercises are one of the best options to use. Examples of these are squats, deadlifts, power clean, clean and jerk, pull-ups and bench presses. The goal is to do exercises that work various muscle groups doing isolation exercises like biceps curls and leg extensions are fine but should not be your focus in a workout. The next step is to allow enough rest between workouts. It is best to allow 2-3 days between workouts. Very often I see guys doing bench presses on back-to-back days. This is a setback if you want to gain muscle mass. Allowing enough rest days will help you put on more mass and you will be ready for your next workout.
How many repetitions and sets should you perform?
To gain muscle mass you should do 3-4 sets per exercise and 8-10 repetitions per set. It is also important to remember to do slow and controlled movements for the exercises. Cardio can still be done but only up to 3 times a week on non-consecutive days.
What supplements or diet should you follow?
Eating lean meats is important in any diet and you should eat low fat as well. Protein shakes will help in adding muscle but do not expect huge gains. Protein supplements help in repair and recovery of your muscle tissue. Following this outline will help you gain 20 pounds of muscle mass if you are a hardgainer.
If you are tired of not getting the results you want and you are interested in learning how to look like an athlete by using different types of workouts like power movement exercises then go to http://www.looklikeanathlete.com.
Sam Munoz is a health and fitness aficionado in Los Angeles. He has helped others achieve their fitness goals and gives tips so others may reach their potential.
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