Hardgainer

A common misconception is hardgainers cant put onThis is just a basic work out plan for the first few
muscle. This is completely false! As a hardgainerweeks. The program should be split up into 3 days a
myself I struggled to put on muscle until I learned a fewweek eg. Arms and shoulders one day legs the next
tricks. The most important is not to ever give up!and chest and back the third day with abs been
There are however steps you can take to put onworked out at the end of every work out. Carbs for
muscle such as:hardgainers. Carbohydrates are important for any one
Eat as much as possible as often as possible (everythat struggles to put on mass. They are broken into
two to three hours)two categories, simple and complex carbs.
Lift heavy weights (as high a weight as you can liftSimple carbs (sugars): Provide a quick release of
safely)energy from a spike in insulin levels as they enter the
Pyramid work outs, ie. Use a moderately high weightbloodstream quickly. If the energy is not used fast it is
for 12 reps then add more weight and do 10 reps,stored as fat. Any thing with sugar are examples of
repeat this two more times until you are doing only 6simple carbs.
reps and the weight is increased to the point you reallyComplex carbs (starches): Complex carbs actually
struggle with the last 3 reps on your last set. (Keepcontain more sugar then simple carbs but are released
repeating till you reach 6 reps)much slower into the bloodstream. Therefore your
Here is an example routine for a beginner hard gainer.body gets energy released slowly for you to utilize
Split your work outs into 3 days a week if possible.before it is also stored as fat. Rice, white bread, pasta
Trainand potatoes are examples of complex carbs.
Arms, number of reps: 12-8, number of sets: 3, numberIn the morning eat simple carbs as the break down
of workouts: 3-4fast and stop your body breaking down muscle for
Back, number of reps: 12-6, number of sets: 4, numbersources of energy then following that eat some
of workouts: 3-4source of complex carbs and do this through out the
Legs, number of reps: 12-6, number of sets: 4, numberday as well as consuming protein. Before you go to
of workouts: 3-6bed eat another source of complex carbs about an
Shoulders, number of reps: 12-8, number of sets: 3,hour before you sleep and also some source of slow
number of workouts: 3-4digesting protein such as casein protein to stop
Chest, number of reps: 12-8, number of sets: 3, numbercatabolism during the night.
of workouts: 3-4Its hard been a hardgainer but when the results show
Abs, number of reps: 25-30, number of sets: 5, numberits more then worth the effort.
of workouts: 3-4