This is How to Train If You Are a Real Hardgainer!
Genes are most likely the reason why you are thin, if you don't suffer from any diseases that make you lose weight etc.
This is how you should train if you want to grow as much as possible.
The first thing you should do is to set a realistic goal for yourself.
The goal can be to gain maybe 1-2 kg of muscle every month until you reach your ideal weight.
Now that you have a goal, here is one way to reach your goal.
Focus on strength Your main focus should be strength training.
Keep away from cardio training as that will just burn away your precious calories.
Don't train to often Very often people who has problems gaining weight often train way to much.
What they often need is less training more rest and more food.
Three workouts pr week is sufficient.
To much training is a lot worse than to little.
Don't jump from one training program to the next There are many efficient training programs out there, but you need to pick one and stick with it for at least 2 months before thinking about changing.
Give it some time, and be patient.
Do short but intensive workouts To get the most out of your time at the gym be efficient.
If you have a training partner and you waste to much time talking and fooling around, you will not stimulate your muscles as you could.
If you work out to long the level of catabolic hormones rise and start breaking down muscle fibers.
So keep it short and intensive! Focus on big exercises You should do a lot of big exercises like bench press, squats, deadlift, military press and so on.
These exercises activates the most amount of muscle groups and is the best exercises for building muscles.
Focus on big exercises Free weights activates more muscles than machines and is much better for muscle growth.
Machines are better for shaping than growing.
Use heavy weights Heavy weights activates more muscle fibers than light weights.
Keep your repetitions between 4 and 8.
Last but not least, get enough rest! Rest is vital for your body to repair and build bigger muscles.
If you don't get enough rest you hold back your gains big time.
Try to get 9 hours of sleep every day.
Follow these simple things and you should see gains pretty fast! Remember eating is very important also.
If you don't eat more calories than you burn every day you can't gain weight no matter how correct you train!
This is how you should train if you want to grow as much as possible.
The first thing you should do is to set a realistic goal for yourself.
The goal can be to gain maybe 1-2 kg of muscle every month until you reach your ideal weight.
Now that you have a goal, here is one way to reach your goal.
Focus on strength Your main focus should be strength training.
Keep away from cardio training as that will just burn away your precious calories.
Don't train to often Very often people who has problems gaining weight often train way to much.
What they often need is less training more rest and more food.
Three workouts pr week is sufficient.
To much training is a lot worse than to little.
Don't jump from one training program to the next There are many efficient training programs out there, but you need to pick one and stick with it for at least 2 months before thinking about changing.
Give it some time, and be patient.
Do short but intensive workouts To get the most out of your time at the gym be efficient.
If you have a training partner and you waste to much time talking and fooling around, you will not stimulate your muscles as you could.
If you work out to long the level of catabolic hormones rise and start breaking down muscle fibers.
So keep it short and intensive! Focus on big exercises You should do a lot of big exercises like bench press, squats, deadlift, military press and so on.
These exercises activates the most amount of muscle groups and is the best exercises for building muscles.
Focus on big exercises Free weights activates more muscles than machines and is much better for muscle growth.
Machines are better for shaping than growing.
Use heavy weights Heavy weights activates more muscle fibers than light weights.
Keep your repetitions between 4 and 8.
Last but not least, get enough rest! Rest is vital for your body to repair and build bigger muscles.
If you don't get enough rest you hold back your gains big time.
Try to get 9 hours of sleep every day.
Follow these simple things and you should see gains pretty fast! Remember eating is very important also.
If you don't eat more calories than you burn every day you can't gain weight no matter how correct you train!
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