those who want to start but don't know where to begin
If you are a hard gainer or new to weight training you are faced with the first and most difficult task in
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
two hands while an isolation exercise will involve one.
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 exercises!
How To Eat Your Food
Nutritionally speaking, the
two 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 three 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. Make a grocery list and the next time you shop pick up some high quality protein foods such as
breasts, milk, eggs, and lean
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! (Related
article: How to lose weight
and keep it off?)
About the author: Randy Mclean is a hard gainer who went from skinny to sculpted in just weeks. To learn more
about his techniques, he invites you to visit his website.