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As you have already gotten past the headline you probably know what a hardgainer is. If you are not aware of the term that basically it kind be defined as some one who has immense difficulty putting on weight in the form of fat or muscle! This is normally said to be because that person has a high metabolic rate.

Metabolism also called metabolic rate is the rate at which your body uses up calories whilst performing the natural reactions required by the body to live. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For muscle mass building we have to develop an extra amount of calories however for hardgainers this can be hard as they have a high metabolic rate which rapidly burns up calories. So, what ways around this problem are there for hardgainers? Here is our how to build muscle up guide for hardgainers:

1) Keep the cardio workouts to a minimum. Aerobic workouts will clearly consume calories during the exercise but will also increase your metabolic rate so that you continue to burn off calories at a faster speed even when resting. You must avoid this if you are trying to create a surplus amount of calories.

2) Eat for two people! You must eat lots of calories. To do so, double the portion of food that you would normally consume. Buying extra large bowls, plates and cups will help you not to forget this.

3) Eat 5-7 meals per day. This is critical to build muscle mass. Your digestive system is only capable of absorbing a certain amount of nutrients at any given meal therefore it is wise to spread the meals out to maximise the bodies capacity and ensure the body is never short on energy. Eating 2-3 meals per day is claimed to slow down the bodies metabolism which is true but this doesn’t mean it is something that hardgainers sould do. Why? Because your body may slip into starvation mode and release muscle building inhibiting chemicals.

4) Use supplemements. Take advantage of the great and ever increasing amount of protein drinks and meal replacement drinks that are on the market today. These contain large amounts of precisely the things you need. The best times to take them are immediately before and after a workout when your body has the highest demand for them.

Quit performing exercise movements that are not mult joint exercises like concentration curls, only do compound exercises. Your program should include: Squats, dead lifts, pull ups and bench presses. These will help build the muscle mass that you want in all the correct places on your body in the correct proportions.

6) Quit doing so many sets. Muscle growth can be sparked by doing just 3 sets per muscle group in short 40 minute intense workouts. More generally does not equal success for hardgainers! Stimulate growth then leave the gym as soon as possible and asve your calories for supporting muscle growth.

7) Consume plenty of water. It is crucial for many important reactions in the body so don’t forget to do this. Take on board water often.

There we go, give those tips a bash. Do not turn around after a couple of weeks and say they don’t work, be persistent and stick with it for a couple of months and see what the results are. Just go for it? I hope you found our how to build muscle up tips useful.

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