If you are a naturally skinny guy sometimes you need a little help and outside the box information to burst through your plateau and rapidly gain lean muscle mass. The people that have the most success in any facet of life pay very close attention to the details of things. This goes with building lean muscle mass and packing on heaps of mass as well. Many skinny guys complain that they are a hardgainer, but that shouldn’t stop them from seeing incredible results in the gym.
If you want to go from “hard gainer” to “fast gainer” make sure you incorporate these 3 hard gainer muscle-building tips into your lifestyle. These three tips will help you build muscle mass fast. What skinny guy doesn’t love the idea of gaining muscle mass? If you are a hardgainer you need to pay attention to the details of muscle building and increasing your anabolic hormones. This is the key to unlocking your potential and should form the foundation of the hardgainer workout. Let’s get into three 3 hard gainer muscle building tips that will help you guys gain muscle mass fast.
Hardgainer Muscle Building Tip Number One: Anabolic Triggers
There are three very important times of the day when you want to increase your anabolic hormones through diet manipulation. These should be the foundation of your hardgainer diet because they will help you increase your protein synthesis and pack on rock solid lean muscle mass.
The first time of the day when you want to hit your anabolic trigger is right when you workout. It is really important to consume a meal that consists of quality protein and healthy fats when you first wake up. If you are a hardgainer you don’t want to ever go really long periods of time without eating anabolic fuel. If you want to gain muscle mass you need to have a quality breakfast that consists of precise amounts of lean protein and healthy fats. One of my favorite breakfast staples is a big plate of egg whites, Fresh Guacamole and raw almonds.
The second time of the day when you want to hit your anabolic trigger is following your workout. Insulin is highly anabolic following your workout, and it is vital that you spike your insulin at the right time for gaining muscle mass fast. To achieve this desired effect you want to consume a fast digesting protein and carbohydrate source. The easiest thing you can do is toss in a scoop of whey protein powder and 2 scoops of dextrose or glucose powder in a shaker cup. Dextrose Powder has a glycemic index of 100 and is really cheap. This is the perfect fast digesting carbohydrate source to fuel your post workout anabolic trigger.
Another important time of the day for the hardgainer is right before bedtime. If you are a true hard gainer you need to always keep your body anabolic. The best thing you can do is right before you go to bed you should consume a slow digesting protein source like casein protein, Greek yogurt or cottage cheese. These three choices are perfect for any hardgainer because they will drip feed your muscles with the proper fuel to build lean muscle mass and recover quickly.
Hardgainer Muscle Building Tip Number Two: Count Your Compound Sets
The best hardgainer workout will consist of highly intense compound exercises. If you are a serious hard gainer you need to track your results and make sure that you are performing enough compound exercises each week.
If you want to gain muscle mass compound exercises should be the foundation of your hardgainer workout. Compound exercises allow you to put the maximum amount of overload on your muscles and will build muscle mass fast.
If you are a hardgainer you need to make sure you are performing compound exercises in every single workout. I know so many naturally skinny guys who do not perform enough compound exercise movements. If you are a hardgainer this is the worst thing you can do. The more compound exercises you perform the more overload you are putting on the bodies largest and strongest muscle groups. This will help you break down more muscle fiber and increase your anabolic hormones.
You should make sure you are performing 6-8 sets per week at the minimum of the following compound exercise movements: bench press, dead lift, squat, barbell row, overhead press, pull ups and dips.
Hardgainer Muscle Building Tip Number Three: 1 Re-Feed Day Per Week
If you are a true hardgainer one of the best things you can do is incorporate a re-feed day into your hardgainer diet. Re-feed days occur when you consume an extra amount of calories and complex carbohydrates to restore your muscle glycogen levels and increase your anabolic hormones.
Your re-feed day should typically occur on the day of the week when you have your toughest workout and are performing the maximum amount of compound exercises. Timing your re-feed day on the days of the week when you are performing the maximum amount of compound exercises should help any hard gainer pack on lean muscle mass very quickly.
My general rule of thumb on my reefed days is to consume about twice as many carbohydrates as usual. This is also known as “carbohydrate cycling.” Make sure that you are consuming quality carbohydrates such as brown rice, sweet potato, Whole-wheat pasta, vegetables, fruit, quinoa, black beans, and whole grain bread. You should also make sure to consume your fast digesting carbohydrate and protein shake following your workout.
These three tips should help any hardgainer pack on lean muscle mass and build the body of their dreams. Remember that your success with building muscle mass fast lies in the details. These are three precise details that you can incorporate into your lifestyle that will help you guys pack on lean muscle mass over time. Stay consistent with these strategies and you will reap some incredible muscle building results.
Keep working hard and stay focused!
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