Derek Manuel is the author of the best-selling, How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com
If you are a hardgainer focused on how to gain weight without getting overweight and building some serious muscle mass, there are some essential factors to consider. Below I have listed the main keys you can't leave out for a workout program for hardgainers that are designed specially for those who wish to gain weight.
So if you feel like getting creative and want to construct your own personal workout program to gain weight, make sure you have most of these factored in your program and you'll be on the right track.
1) Use Compound Exercises: The majority of your workout should consist of the major compound exercises. The all time best exercises for gaining weight are squats, bent-over rows, and deadlifts. There are many other compound exercises, but stick to the most basic for best results.
2) Eat More Calories then You Burn: You won't gain weight unless you are eating more calories then you burn, period. Make sure to eat at least twenty times your body weight in calories and at least your body weight in grams of protein. When in doubt, eat more rather then less.
3) Squat: The fastest way to build muscle and gain weight is to squat. Don't create a workout without them if you intend on gaining maximum weight and muscle mass. Push them hard and heavy and make it a goal to go up in weight every workout.
4) Reps, Sets, and Rest: To gain weight, you have to focus on getting stronger on the major compound exercises, so don't rush through your sets and reps. Take a few breaths after each rep, and take a three to five minute rest between each set.
5) Keep the Exercises Minimal and the Workouts Short: Focus on only a handful of compound exercises and never workout for more then an hour and a half. To gain weight, you only need to train for two to three days a week, no more, but train HARD!
6) Keep Outside Activities to a Minimum and No Cardio: The more active you are outside the gym, the slower your progress from inside the gym will be. Be as lazy as your schedule permits outside the gym, take naps whenever possible, and don't do any cardio exercises while trying to gain weight.
7) Get Plenty of Rest: When you are trying to gain weight, plenty of rest is crucial. Get at least seven hours of sleep each night, and try to get some extra naps whenever possible.
So if you feel like getting creative and want to construct your own personal workout program to gain weight, make sure you have most of these factored in your program and you'll be on the right track.
1) Use Compound Exercises: The majority of your workout should consist of the major compound exercises. The all time best exercises for gaining weight are squats, bent-over rows, and deadlifts. There are many other compound exercises, but stick to the most basic for best results.
2) Eat More Calories then You Burn: You won't gain weight unless you are eating more calories then you burn, period. Make sure to eat at least twenty times your body weight in calories and at least your body weight in grams of protein. When in doubt, eat more rather then less.
3) Squat: The fastest way to build muscle and gain weight is to squat. Don't create a workout without them if you intend on gaining maximum weight and muscle mass. Push them hard and heavy and make it a goal to go up in weight every workout.
4) Reps, Sets, and Rest: To gain weight, you have to focus on getting stronger on the major compound exercises, so don't rush through your sets and reps. Take a few breaths after each rep, and take a three to five minute rest between each set.
5) Keep the Exercises Minimal and the Workouts Short: Focus on only a handful of compound exercises and never workout for more then an hour and a half. To gain weight, you only need to train for two to three days a week, no more, but train HARD!
6) Keep Outside Activities to a Minimum and No Cardio: The more active you are outside the gym, the slower your progress from inside the gym will be. Be as lazy as your schedule permits outside the gym, take naps whenever possible, and don't do any cardio exercises while trying to gain weight.
7) Get Plenty of Rest: When you are trying to gain weight, plenty of rest is crucial. Get at least seven hours of sleep each night, and try to get some extra naps whenever possible.
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