If you are a hard gainer or new to weight training you are faced with
the first and most difficult task in bodybuilding. Putting on size!
There are a lot of factors that will contribute to how much weight you
can gain. These factors include your bone size, height, and overall body
type. More than likely you lean towards an ectomorph. However, do NOT
let these factors discourage you! With proper dedication and the right
information you can unlock your genetic potential.
How To Weight Train
Did you know that most pro bodybuilders started off using basic
exercises? Nothing fancy, just heavy compound movements such as the
squat, the bench press and the dead lift. The ironic part is that is
when they put on the most muscle mass! Since their genetics are so
great, most bodybuilders will then shift their focus from size to
quality. We do not have that advantage. Our genetics range from below
average to average. Therefore, we must always use heavy, basic exercises
at the core of our program. A great tip to remember when selecting
exercises is that a basic exercise will involve 2 hands while an
isolation exercise will involve 1.
Let us use the biceps for example. Bicep curls are a basic exercise
designed to put on more mass. Concentration curls will involve less
weight with a dumbbell. Most sources view it as a shaping exercise. In
reality, you cannot change the shape of a muscle, only its size! So
don’t waste your time, train heavy using free weights and basic
How To Eat Your Food
Nutritionally speaking, the 2 most important factors in any weight gain diet are calories and protein. If you fail to take in enough carbohydrates your body will start using protein for energy. When this happens you will not have enough protein to repair your muscle tissue. As a result, you will fail to grow.
Think of extra calories in the form of carbohydrates and fats as a
prerequisite for proper protein utilization. At this stage do not worry
about fat. It is nearly impossible to gain 100% pure muscle. Some of the
weight you gain will also consist of water and fat.
Obviously, the most attractive of the 3 is muscle. You must be careful
and monitor your waist from time to time. The more of a hard gainer you
are, the less you have to worry about putting on fat.
In fact, some people have to shock their bodies into growth! After
awhile, things will then start to level off and you may maintain your
physique a lot easier.
First Steps To Take
1. Start using free weights with basic exercises. You can find a good set of used free weights and a bench for around $150.
2. Think of your diet and eating weight gaining foods. Make a grocery list and the next time you shop pick up some high quality protein foods such as chicken breasts, milk, eggs, and lean beef.
3. Start now! Don’t put it off. The longer you wait, the harder it will become and the less motivated you will be.
Unlock your genetic potential now!