Being skinny no matter what you eat is usually regarded as a good thing - who wouldn't want to eat trash and stay rail thin? But for some guys, this blessing actually turns into a curse when they want to gain muscle mass. They work hard in the gym, eat protein, and get plenty of rest, but their body stays the same as it ever was. Are "hardgainers," as they are called, doomed to be thin forever? How about an emphatic NO! Hardgainers have to approach their training and eating with more determination, perhaps, but they can still change their appearance drastically as long as they do things the right way. Here are some tips to get you going in the right direction:
(1) Eat. Then eat more. Then eat more. Then eat more! Since you have a fast metabolism, your body will burn up whatever its given and not tack on mass. This is what keeps fat away, but this is also what keeps muscle away, so you'll need to eat like you've never eaten before.
Of course, volume will be important here, but also think of ways you can eat more calorie dense foods. Examples include peanut butter, nuts, and other foods high in healthy (unsaturated) fats. Don't forget to eat often as well - shoot for 6 meals spaced out 2-3 hours during the day. Never let yourself get hungry - if you do, you are probably not eating enough.
Granted, you're probably going to gain a little fat too by eating this much, but you'll also be gaining muscle, and with your metabolism and work ethic you'll be able to burn that fat away in no time.
(2) Make sure to maximize the intensity of your workouts. Shoot for shorter workouts that pack in the exercises as opposed to long, rambling workouts that seemingly start and go nowhere. One way to raise the intensity of your workouts is to add supersets. This is a workout where you do exercises for two opposing muscle groups with little to no rest in between. On example of this is bicep/tricep supersets. You do a set of bicep curls, followed immediately by a set of skull crushers or dips, and so on. This will get you intensity, speed, and maximize muscle growth in the long run.
(3) Get plenty of rest. Your instinct may be to pump in the workouts day after day. Don't do this, as your body will grow when its resting. Shoot for 2 to 3 intense workouts to week. Combine that with consistent eating and you'll improve your chances to grow.
For the best workout program for hardgainers go to the Truly Huge Workout
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