While most of us have issues with losing fat weight, there are some bodybuilders who have no issues with fat as they stay lean all the time; however, they have huge issues gaining muscle weight . These bodybuilders are referred to as hardgainers.
In order for hardgainers to gain muscle weight it is essential that they follow the proper hardgainer training and also the proper muscle building diet, as detailed in my article Bulking Up Rules for Natural Bodybuilders.
If following the recommendations of the article above still does not elicit a gain of muscle weight, then the next step is to start increasing carbohydrate calories. A good start is to take in an extra 50 grams of carbohydrates before the workouts and another extra 50 grams right after. You can take these carbs in the form of maltodextrin or from a product like PowerCarb which contains a special carbohydrate that enters the bloodstream quicker than other simple carbs like dextrose.
If that still does not elicit a gain in weight, then add an additional 50 grams of carbs from regular carbohydrate sources to the rest of the meals. Which carb sources are the best? Easily digestable carbohydrates like pasta, white rice, potatoes, and cream of rice are best since these allow the hardgainer to handle the large amounts of food that they require. Even bread is a good idea for the worst of hardgainers.
As a final tip, be sure to use some digestable enzymes as these can greatly help you to digest and make the best use of the food consumed.
Comments
We all have to live with our own genetics, not the genetics of someone else that we see in a photo. Lean folks may need to set their sights on a lean hard model’s body.
That said, hard gainers should not spend 5 days a week in the gym. they will just burn more calories. Try lifting two days a week and make sure that each time you exercise, it’s progressive ( a little more weight, another rep).
Do enough cardio to stay heart healthy, but you are just burning calories beyond that.
Eat more complex carbs and unsaturated fats. Without enough carbs and fats in your diet, your body will just use your protein intake for energy, not for building muscle.
Eat more eat often. No weight gain, no muscle gain.
I’m a hardgainer. In my particular experience, I didn’t start bulking up until I found the simple ingredient that no one else mentions: consistency. I echo Dale’s comment about Fats. YOU NEED FATS and they should make up about 20% of your calorie intake. I also use USP labs Prime which is a non-hormonal anabolic supplement. But you have to make sure that you take in enough protein for this to work.
I work out 3 times a week, low reps but a lot of sets (5-6 reps x 5-6 sets). This has worked out for me. Lifting as heavy as I can to complete my reps.
But getting back to consistency. If you start a program you have to stick with the program (both diet and exercise). Restructure your life if you have to, but you must be consistent.