Hardgainer Routine, Hardgainer workout, Hardgainer bodybuilding, Hardgainer Diet

So far we’ve determined that in order to gain weight healthfully you need to participate in a Hardgainer Specific Bodybuilding Workout Routine that is designed to stimulate muscle growth. Today we’ll talk about the next thing you’ll need to do to gain weight healthfully.

The second requirement of a weight gain program is the need to attain a positive energy balance each and every day. Or in other words calorie intake must exceed calorie expenditure in order for muscle gains to occur.

A positive energy balance can be achieved by:

• Consuming more calories
• Decreasing energy expenditure
• Or by doing both

In our case training less is not going to be a viable option due to the fact that we need at least 2 training sessions a week to stimulate muscle growth. So eating more is going to be the key to attaining and maintaining a positive energy balance.

[Read more →]

This morning the scale had to be lying to me.

178lbs! Obviously a good amount of water retention but surely I’ve put on some mass so I’m very satisfied with that number. In the mirror I’ve noticed that I’m starting to fill in again which affirms this large number.

Realistically I’m thinking that I’m probably 170lbs but that’s still an improvement so I’m gong to continue to try my best to continuing eating and training hard. 

The last few days have progressively gotten harder and ha rder to mantain proper eating habits. It started off with me missing meal times and then missing whole meals. I made up the meals I missed by eating bigger meals but that’s not the type of habit I’d like to start. This has been a problem for me in the past. I get off to strong stars and then I fizzle off.  I’m aware of this problem so I’m going to take the necessarily steps to ensure that I don’t fall off. 

On an exciting note, I started working at my new job couple of days ago. I’m a Personal Trainer so my workplace is my new home and will play an instrumental part in my progression. My first workout took an hour and a half because I was getting used to the surroundings but tomorrow should be a lot better. I’ll be shooting to finish my workout in 45 minutes.

There are thousands of Weight Training Routines available in books, the net, and at local gyms all over the world.

But are they all right for Hardgainers?

What is the most effective Hardgainer Bodybuilding Workout Routine?

In my opinion almost any workout routine will work as long as your muscle are stimulated BUT there are some characteristics you should look for when choosing a routine for yourself. Choosing the routine that is best optimized to maximize our strengths and minimize our training deficiencies will help us get to our goals a lot faster.

Most Hardgainers are predominantly slow-twitch, meaning their muscles are composed primarily of slow twitch fibers. These fibers are well suited for endurance sports but don’t have the hypertrophy potential of fast twitch fibers. They are also less responsive to typical strength training protocols.

If this is the case for most Hardgainers what are we to do?
[Read more →]

Today was definitely the hardest day of my bulk and I’m only 5 days in. I wasn’t feeling well this morning and as the day progressed I felt worst and worst. It appears that I’ve caught something so I’m going to have to take extra precautions at home and at the gym. 

I have a little bit of a dilemma because working out tomorrow will weaken my immune system but at the same time I don’t want to miss any gym time. I think I’m going to opt to workout and just take it easy at home. 

A positive about today was the fact that despite being sick I ate around 3500 kcals. Obviously not my 4000 kcal daily goal but its better than not eating at all.

I’m going to up my daily Glutamine intake to 20 grams to help boost my immune system while sick and I’ll take my meds and get my sleep. Hopefully this sickness passes quickly.

I feel as if I’m starting to loose focus on what my goal is. Tomorrow I’m going to make a better effort to get 4000 kcals into my system.

I’ve been alluding to this for some time now but it’s finally come. I’m off school for 4 months so I have time to focus my efforts towards bulking up and ONLY bulking.

I’ve decided on my goal which is to add 20lbs in the next 4 months and I’ve finally found a training protocol that seems suited for me. My diet is set up and ready to go so like I said in my title NO MORE EXCUSES.

A few days ago I ran into a Youtube video on Adam Water, a man who was able to overcome his barriers and successfully transform himself from a chubby person to a lean mean fighting machine. He took a picture of himself everyday and made an epic compilation documenting the changes he had undergone.

He left me quite inspired so I went through a bunch of his videos and ran into the Adam’s 7 steps to Redemption (You can check out the video here).

In Summary He:

• Realized
• Internalized
• Strategized
• Pressurized
• Energized
• Exercised
• Actualized

Although my goals are different from Adams I was able to take these 7 steps and apply them to my situation. Below are my 7 steps to (Redemption) completing my transformation.
[Read more →]