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Hardgainer Fundamental Tips

As a former skinny hardgainer, I know how hard it is to put on muscle, I know how frustrating it can be to spend sometimes years doing it all, reading everything you can get your hands on, following every training method you come across and looking almost like you haven’t been training. The worst part is that it’s not your fault, it’s not all about genetics, first of all you’ve been misled, no one ever told you how to train like a hardgainer, no one told you how to eat, most sources that you were looking, all you cared about was that they would sell you a bunch of add-ons and take your money. I’m going to give you some basic Hardgainer tips and if you follow them you will see results, they are easy to follow, it’s probably different from what you’ve read but open your mind and change, it’s stupid to keep doing what you’ve been doing , without any results.

1- This is one of the most essential tips, burn all the bodybuilding magazines you have and never read any of them again, I mean NEVER. Why? Because you should avoid lies, these articles and workouts are not for any natural exerciser, it’s all hype and lies, those workouts you see in magazines are good for steroid users, for those stupid bodybuilders who destroy their health to become bloated and crazy looking if you keep doing these exercises the only thing you will ever get is overtraining.

2- Never take steroids, do you want to die? shoot yourself in the head, it’s faster. You should train to be healthy, sport is about health, you have to think about a healthy balanced lifestyle, don’t live in the gym, don’t always think about training, live your life, be healthy, besides why would you want to have a steroid body, bloated, without any aesthetics, bones deformed, yes deformed, look at their big heads and chins, is it natural? NO

3- Your workouts should be short, by short I mean never more than 45 minutes, but I believe that 30 minutes is more than enough, after these 45 minutes your testosterone level drops and your cortisol level rises and you don’t want that. Testosterone helps build muscle and burn fat, cortisol destroys muscle and makes you fat. You should also not train more than 2/3 times a week. Why? Because you need time to recover, you grow when you recover and eat, not when you’re in the gym.

4- You should train the whole body in one session or an upper/lower split, it is more effective for a hardgainer.

5- You should mainly use compound exercises, those that allow you to use many different muscles at the same time and that allow you to use more weight. It should be presses, chins, dips, rows, squats (I prefer front squats and Hack) Romanian deadlifts. Some isolation exercises I like are leg raises and lateral raises, they are also important. You should do planks for your abs if you want that good looking six pack, planks are all you need, your abs don’t grow or you’ll look bloated and heavy just kidding.

6- Train with balance, don’t be like those who only train chest and nothing but chest. A balanced body is more comfortable and you avoid injuries.

7- Train hard, by heavy I mean heavy, low reps, I believe a hardgainer should do no more than 5/6 reps per set and keep the volume low on the sets, you won’t need more than 4/5 sets per exercise and per set you only need one exercise. The so called 8/12 rep hypertrophy rep range, it doesn’t work for me and it doesn’t work for most hardgainers either.

High reps just forget about it.

8- Most of you just want to look good naked. What I’m saying is train for aesthetics, look good and balanced, don’t go too high on height and bone structure, build your figure, shape it, make your training an art. Broaden your shoulders, do lateral raises, you already have chest presses, you don’t need to overdo it with overhead presses, train your chest with incline presses, the flat bench press only builds your chest, that’s not a man’s chest. Do chin-ups and rows to keep your front and back chain balanced. I said I prefer front squats and hack squats because back squats will ruin your appearance, make your stomach bigger, fat waist, wide hips and butt, make you look like a duck. Front and hack squats work your quads without engaging your hips and glutes as much. Keep your waistline slim, do planks and keep your body fat low.

9- Here is an example of a hardgainer workout, full body twice a week. Incline bench press 5×3-5; Chin ups 5×5; Lateral Raises 3×5-6 ; Front squats 5×3-6 ; Leg curls 6×3

For the next workout, you can swap chin-ups for rows and leg curls for Romanian deadlifts with dumbbells that do one leg at a time, keeping the tension more on the hamstrings and less on the glutes and lower back. Rest well, one or two minutes between sets, don’t go too hard.

10- Progression is the most important, try to keep improving every workout, if you stop progressing in an exercise, change it, you don’t have to change too much, it can be from dumbbell incline press to barbell, it’s that simple.

11- Do CARDIO, yes do cardio, don’t let anyone tell you that it will burn your muscles, that you won’t run 10 miles, that yes, it will stop you from gaining muscle. Cardio exercises will help you gain mass, if you are in better physical condition, you can exercise better in the gym. Improving your circulation will help you recover faster and above all cardio is good for your HEART, it benefits your HEALTH and that is always the most important, apart from burning fat and looking good, aesthetic is always important. You can do steady state, HIIT or mix things up, as a hardgainer you should do cardio 2/3 times a week, no more than 30 minutes if you do steady state cardio and much less if you do HIIT.

12- Eat CLEAN, DON’T PICK UP, it’s stupid, stupid, stupid. You want to gain muscle and burn fat, not fat. You are not and never will be a professional bodybuilder (who wants to anyway, are you in your right mind? I hope so), so why have a bulking period and a cutting period? Why? for nothing, why not look good all year round? it’s much better isn’t it? of course it is. In addition to the volume destroying your health, your cholesterol will increase and that is not good, as you know.

13- Live your LIFE, don’t obsess over training and eating, don’t spend your days resting because you want to recover to get big, that’s stupid, Life is meant to be lived. You don’t have to eat all the time. Don’t stress about it, sleep well at night, eat clean, train well and that’s it, the rest of the time have fun, Life has so many good things, just LIVE.

14- BEING HEALTHY

15- BEING HEALTHY, I mentioned BEING HEALTHY

Follow these basic Hardgainer tips and you will see results, be patient and persistent

I recommend this book to all Hargainers

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