Let me ask you a question .What is so hard In it ... get your fundamentals right and you are all set This hard gainer myth is a cousin of the “bad genetics” myth and this is common among skinny guys everywhere.
Now these so called hardgainer guys believe that their bodies are genetically programmed to stay boney and that they can’t gain large amounts of muscle, regardless of how hard they train or how much they eat. Sometimes they turn to steroids and sometimes they just quit.
While it’s true that some people have an easier time putting on muscle than others due to hormone levels and genetic predispositions, nobody is likely to be unfortunate enough to have a forever-weak physique.
The truth is, every person I’ve known in my entire career in fitness, that has made the hardgainer claim was training and eating incorrectly —every single one of them.
They were all making several mistakes like: working out too little or too much (not giving your body enough rest is severely causing harm to gains), lifting too light &, doing the wrong exercises, by that I mean to say (relying mainly on isolation machines and not doing compound mass-builders that is a sure way to stay small and weak), and eating way less than they should’ve been eating each day. I’ve also seen quite a few ex-“hardgainers” start training and eating correctly and get big fast.
If you’re an ectomorph type who has had trouble putting on size, believe me Your natural leanness is a blessing because when you start lifting hard and eating properly, you’ll build muscle like the rest of all, but you’ll put on less fat, making you look better. And when you want to cut down to super-lean body-fat levels, you’ll find it much easier than most.
Yet another benefit of being an ectomorph is that you don’t need as much muscle mass to look big when you’re lean.
Fifteen pounds put on a lean frame can be quite a dramatic change, and if you know what you’re doing, that’s 4 to 6 months of work.
Let me tell you exactly what to do to accomplish your gains
1. You must eat enough to grow.
Here’s a simple way to calculate your needs:
• Eat 1 gram of protein per pound of body weight per day.
• Eat 2 grams of carbs per pound of body weight per day.
• Eat 1 gram of healthy fat per 3 pounds of body weight per day.
That’s where you start. For a 150- pound male, it would be like this:
• 150 grams of protein per day • 300 grams of carbs per day • 50 grams of fat per day
This would be about 2,250 calories per day now protein has about 4 calories per gram, as do carbs, and fats have about 9 calories per gram), which should be enough to maintain steady muscle growth.
If you aren’t gaining weight or strength or your energy levels are low after a couple of weeks of bulking, you should up your calories by about 300 per day for another week or two and see if that fixes it. The easiest way to add the calories is to eat about 70 more grams of carbs per day.
As long as you’re training correctly, you will start gaining muscle once you hit the dietary “sweet spot.”
2. You should eat 4 – 6 times per day. It’s very hard to get enough calories and protein, carbs, and fat each day if you only eat 2 – 3 meals. Instead, eat 4 – 6 smaller meals per day (one every 3 – 4 hours) that add up to your total caloric and nutritional requirements.
Now remember this is when you are training to gain and pack on muscle in combination to good workout schedule ...as a person who is not looking to gain weight can still go with our traditional 3 meals as per your requirement of remaining same and staying healthy..
3. Lift heavy and make sure you’re doing compound exercises.
Muscle growth comes from overload, not fatigue, and overload is caused by one thing: heavy weight.
The training method that has worked
best for countless people who wanted to gain muscle fast follow simple principles:
• Go to near-failure or failure in every set.
• Adjust your weight so you can only do 8 – 10 reps. When you can do 10, go up in weight. That is best for hypertrophy
• Train one -2 muscle groups per day (five training days per week).
• Do 9 - 12 heavy sets per muscle group.
And in terms of exercises, you must be doing the compound exercises every week:
• Squats • Deadlifts • Barbell or dumbbell Bench Press • Military Press or Dumbbell Press
These are the primary mass builders and I promise you that you’ll never build a great physique without doing them regularly and heavily.
I am sure if you follow these simple tips you ll be moving closer to your gaining goals .. so you are not a hard gainer , you just need to work harder and sensible...
By - Rahul Kharbanda
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