Are you struggling with your genes and trying to gain weight? Increase muscles and you will become more manly! Here are some tips for training and nutrition that will help you.
Author: Shannon Clarke
You are thin, lanky and quickly burn calories. How many calories you do not swallow, your incredible metabolism burns everything and does not give you a gram of weight. Do not despair! You are a hardgainer, perhaps you are not genetically predisposed to a set of body weight. It will not be easy for you to become bigger, but it's possible! You need to follow the weighting rules for the ectomorph. Every drop of energy you need to spend on building muscles. Your food should fit the training program. Nutrition and training is your weapon, and the goal is muscle mass. Use these 10 tips – and you'll get straight to the goal.
We hope that you are hungry, since we have prepared for you a huge dish called "Help to Hardgayneram."
1. Eat more dense food, but do not overeat
If you do not like to walk all day with a full stomach, do not eat low-calorie food. Such food will not help you achieve your goal.
Do not clog your stomach with low-calorie carrots, instead try to eat more calorie foods.
Most hardgeynerov need at least 40 calories for 1 kg of body weight to pump dry muscle mass. If the main part of calories you get from vegetables, fruits, egg whites and oatmeal in large amounts, it will be difficult for you to build up a lot.
We do not want to say that such food is not useful, just for hardgainer it is not very suitable. Choose high-calorie foods, for example, vegetable puree, dried fruits, whole eggs, dried oatmeal and steak.
Hardgeiners after training are usually recovered worse than others. If you do not sleep enough time, it will affect your results. Try to sleep at least 8 hours, and preferably 9, if possible.
If you go to training before recovering, it will only destroy your muscles – you do not need it. Rest, recover, sleep and grow!
Calories in a liquid form are absorbed faster than in a solid, so it will be easier for you to gain the required amount of calories per day.
In addition to protein shakes before and after training, drink at least one cocktail per day. In the cocktail, add as many calories as possible: peanut butter, flaxseed flour, coconut oil, oat flour or flakes, milk powder, yogurt, frozen fruit, and / or cottage cheese. If you find it difficult to consume the necessary amount of calories, take special cocktails for weight gain.
4. Do not train muscle groups separately
Stop repeating your favorite exercises on one muscle group. I do not want to disappoint you, but ten approaches to triceps exercises will not help you to increase your arms quickly.
Instead of bending the arms with dumbbells for biceps and extension for the triceps, perform such exercises as bench press and bench press on an incline bench. These exercises involve a large group of muscles, including less significant muscles of the hands. Hardgeyneram better reduce the number of exercises. Try to increase weight and reduce unnecessary movement. Focus on the implementation of complex exercises – they are most effective for increasing the mass.
Perhaps you've heard that hardgeinam should completely avoid cardio. In this statement there is a share of logic, but still it is not quite so. In the program hardgeynera you can include cardio training, if you do them correctly. In addition, we should not forget about training the most important muscle of the body – the heart. Large muscles do not last long if the body is weakened. You want to pump up muscles and stay healthy!
Moderate or quiet in intensity training for 20-30 minutes – this is what you need. Two or three cardio workouts per week are enough to support your heart, improve the supply of nutrients to muscle tissue and possibly even speed up recovery.
Your main task is to raise more weight, and the number of repetitions can be reduced to 6-10. You will in any case remove the exercises for the individual muscles and will not do 10-15 repetitions for triceps. Raise more weights.
When you raise a lot of weight, you need to increase rest to maximize your strength. If you are used to resting for 30 seconds, I will tell you a secret – a longer break allows you to better restore strength, which means – to raise more weight, do more repetitions in this weight, which gives a greater muscle growth. Try to do between sets a break for 2-3 minutes.
If you force yourself to do a set before you recover, you will not get the maximum result. Give the body time to recover.
If you are a hardgainer, you need to get healthy fats, otherwise problems may arise. Useful fats are the best friends of hardgainer, as they are caloric and contain substances necessary for building muscles. But you should not replace carbohydrates with fats – your diet should include everything together.
9. Choose the right carbohydrates
After training, load carbohydrates. After training, your body is in a mode of muscle building and recovery, so it needs nutrients to replenish glycogen stores and accelerate recovery.
It is better to choose simple carbohydrates, such as dextrose, maltodextrin, wax corn or Vitargo. If you usually missed taking carbohydrates after training, then this is what you need to fix first. The result will not keep you waiting – you will get more complete muscles, quick recovery and increased strength.
To build muscle, you need time – regardless of whether you are a hardgeer or not. You need to have patience and persistence, work hard. You build muscles that are useful in life. If after several months of training you are stuck in place, increase weight and eat more. Do not give up. Increase calorie intake, increase the intensity of training, and your muscles will grow.
It's good that here it is advised to sleep more, eat dense food and drink high-calorie drinks. This is not difficult to do. However, the problem is, as here and say, to know the whole measure – do not overeat, do not eat fatty foods late at night. But patience and perseverance are really needed, because it is not an easy task to build muscle groups.