Today I’ll be covering the exact training, and diet plan that’s required for all of you skinny guys (ectomorphs/ hardgainers) in order to finally gain weight. I too have had the same difficulty of putting on size once upon a time ago. In order to overcome my incredibly fast metabolism, there were a few things I needed to do to finally put on muscle…
The first and most important step was to begin eating more…a lot more. I began eating at a calorie surplus of 750 calories every single day. Eating everything I possibly could. I also implemented my personal tactic of stomach stretching to increase my appetite. This made me naturally hungrier than I was previously. I did this over a 7 day period, and didn’t let myself get hungry that entire time. I ate everything I possibly could. It was tough, and kind of crazy, but by the end of that 7 day period, I was naturally able to eat a lot more than previously. From there, I maintained my higher calorie consumption to consistently provide my body with the resources to build a bigger and stronger body.
Now you can’t just eat whatever you want and expect to gain only muscle and not fat. We’ll need to hit our macros correctly, and ensure we’re getting a sufficient amount of fat, protein and carbs. All of which, will be explained in the video.
The next important step was to begin training 3 days per week, and avoid cardio. The more energy you expend doing cardio and 5-6 days of working out will deplete your calorie surplus. For now, avoid all the extra calorie burners, and stick to lifting iron for only 3 days per week.
From here, we need to focus our energy on our big compound lifts (bench press, deadlift, squat, shoulder press), and spend less time doing exercises like bicep curls or sit-ups. These compound movements will target our larger muscle groups. Prioritizing our bigger muscle groups will reflect in more of a noticeable change in the physique.
The final step is to track all of your lifts; every week, for every exercise. The purpose of this is to set the bar of what you were able to achieve the week prior, and to return to the gym with a target to beat. This will help you consistently strive to increase your maxes on all exercises, and thus promote the rate of which you increase size.
Combining all of the above tactics will help you finally be able to put on some muscle. It’ll be tough at first, but eventually, the whole process will become a simple system that you follow unconsciously every day. Good luck to all of you hardgainers, and if you’re looking for a step-by-step video program to help guide you through this journey, then be sure to take a look at my Barbarian Muscle Building Program I have below for you!
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