How To Build Fast Muscle For Hard Gainers
You constantly hear about people who desperately are trying to lose body fat. However, occasionally you hear about people struggling to keep weight on. They complain they are too skinny, and no matter how much they eat, or how hard they workout, they just can’t seem to build fast muscle.
Their natural bodybuilding dream of adding ten pounds of muscle mass
quickly turns to frustration, and disappointment. This generally leads them to either quit all together, or spend even more, determined time in the gym trying to build any kind of muscle mass.
Hard gainers, please read closely! There is hope for you. You can gain
muscle mass quickly as long as you train intelligently.
In a recent interview with a national newspaper I was asked how I
would help a so called “hard gainer” grain muscle weight in a healthy
manner. My specific answer is listed below in 5 simple build fast
1. Workout Less
You are probably muttering less is suppose to say more. Nope! Working
out less is a main key in helping hard gainers break through the threshold. Immediately decrease your natural bodybuilding sets to one per exercise, and only 2-3 exercises per muscle group. However, when decreasing your sets, it is imperative that you increase your exercise intensity. That means performing the set to momentary muscle failure. Please note: That one set is the set that counts, but light warm-up sets are recommended.
2. More Days Off
Yes, instead of increasing exercise, hard gainers must take even more
days off between training sessions to allow full muscle recuperation and growth. Some individuals may need to take up to 10 days off between hi-intensity muscle building sessions. It is important to remind you that fast muscle mass is gained between workouts, not during workouts.
The workout less strategy also prevents you from burning a huge amount
of calories. Instead, the calories can be used for muscle growth.
3. Limit Cardiovascular Exercise
You read that right. Yes, limit any other exercise that will catabolize your muscle mass. Your goal should be to decrease the amount of calories you burn. Your furnace like metabolism is already blazing.
4. Determine Calories Needed
The next step would be to figure out, exactly, how many calories you
need to maintain your bodyweight. With this number you can find out
how many additional calories are needed to gain weight. If you don’t know your maintenance number, how do you know where to start?
Start out by recording everything you eat for one whole week (portions
and all.) Get a calorie calculating book, or resource and figure out
the amount of calories you took in. I am assuming you have not modified your diet, and the scale showed a zero weight gain or loss for the week. Take that number and add 500 additional calories each day consistently for 7 full days and beyond. Keep a close eye on the amount of calories you are taking in.
If you are having trouble keeping your calories up, resort to liquid shakes for diets supplementation.
5. Track Your Progress
If you are not measuring you workout weight, and reps, how are you going to know what you need to beat the next workout? Track it! Don’t walk around the gym lost like most people.
It is also important to track your weight and caloric intake to determine if you are staying at that plus 500 calorie mark each and every day.
By following these five simple strategies, you will be able to build fast muscle just like individuals with slower metabolisms. Your natural bodybuilding results will not only soar, but the scale will also. Hard gainers, don’t give up! There really is a trick to it.
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Jim O’Connor – Exercise Physiologist / The Fitness Promoter
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