The Definitive Workout and Diet For Hard Gainers Who Want to Get Ripped
Getting a ripped and toned body is difficult for most people.
For some, however, it feels nearly impossible.
No matter how much you eat, how much you work out, or what you do, your body doesn't seem to respond.
There's nothing wrong with you, you're just a hard gainer.
That isn't a bad thing, there is a safe, easy, and effective way to build muscle designed specifically for you.
How Muscle is Built In order to gain muscle mass, you need to consume more calories than you expend.
Each pound of muscle you want to add represents about 3,500 calories worth of energy.
That means that if you eat approximately 500 more calories than your body needs each day, you will have the caloric surplus necessary to add a pound of muscle every single week.
For most hard gainers, eating 500 calories above your daily needs is hard.
Skinny people often have very high metabolisms.
That means they often need to consume more than 3,000 calories per day just to maintain their current weight.
Add another 500 calories on top of that and it is clear why many hard gainers struggle to build fit, toned bodies.
Working Out Now, simply sitting on the couch and eating 3,000 calories per day will not build you an athletic muscular body.
Outside of diet, a solid weight lifting routine needs to be implemented in order to stimulate your muscles and encourage them to grow.
Here is a very basic and practical barbell workout that you can follow while you eat your calories.
Workout A 3x5 Back Squat 3x5 Bench Press 3x5 Power Clean Workout B 3x5 Back Squat 3x5 Overhead Press 1x5 Deadlift Simple, huh? Alternate workouts 3 days per week, with one day off between each workout.
Monday, Wednesday, Friday is good.
You can add supplemental work like sit ups or pull ups, but your goal should be add weight every single time you lift.
To start, simply work with the bar until you are comfortable.
Tips Eating 3,500+ calories per day is difficult.
Try breaking up your meals into six or seven smaller meals throughout the day.
Keep yogurt, cottage cheese, or nuts on hand as snacks.
Make sure to eat at least 1 gram of protein per pound of bodyweight each and every day.
Your body will thank you.
Finally, if you still are having trouble gaining weight, you can try the GOMAD program.
This entails drinking an entire gallon of milk each and every day on top of your regular eating.
It ensures you will get the calories your body needs to build muscle and you will see your lifts get stronger as your body gets bigger and more toned.
Finally, if you're serious about weight lifting and going from skinny to ripped, you need to consider proper supplementation.
Exercise and diet will carry you so far.
With regular consumption of a nitric oxide supplement your muscles will be less fatigued, able to push more weight, and able to recover faster.
You will look and feel stronger.
Nitric oxide works by increasing blood flow for up to 24 hours to your muscles, allowing them to continue to recover, repair, and grow even when you aren't working out.
For some, however, it feels nearly impossible.
No matter how much you eat, how much you work out, or what you do, your body doesn't seem to respond.
There's nothing wrong with you, you're just a hard gainer.
That isn't a bad thing, there is a safe, easy, and effective way to build muscle designed specifically for you.
How Muscle is Built In order to gain muscle mass, you need to consume more calories than you expend.
Each pound of muscle you want to add represents about 3,500 calories worth of energy.
That means that if you eat approximately 500 more calories than your body needs each day, you will have the caloric surplus necessary to add a pound of muscle every single week.
For most hard gainers, eating 500 calories above your daily needs is hard.
Skinny people often have very high metabolisms.
That means they often need to consume more than 3,000 calories per day just to maintain their current weight.
Add another 500 calories on top of that and it is clear why many hard gainers struggle to build fit, toned bodies.
Working Out Now, simply sitting on the couch and eating 3,000 calories per day will not build you an athletic muscular body.
Outside of diet, a solid weight lifting routine needs to be implemented in order to stimulate your muscles and encourage them to grow.
Here is a very basic and practical barbell workout that you can follow while you eat your calories.
Workout A 3x5 Back Squat 3x5 Bench Press 3x5 Power Clean Workout B 3x5 Back Squat 3x5 Overhead Press 1x5 Deadlift Simple, huh? Alternate workouts 3 days per week, with one day off between each workout.
Monday, Wednesday, Friday is good.
You can add supplemental work like sit ups or pull ups, but your goal should be add weight every single time you lift.
To start, simply work with the bar until you are comfortable.
Tips Eating 3,500+ calories per day is difficult.
Try breaking up your meals into six or seven smaller meals throughout the day.
Keep yogurt, cottage cheese, or nuts on hand as snacks.
Make sure to eat at least 1 gram of protein per pound of bodyweight each and every day.
Your body will thank you.
Finally, if you still are having trouble gaining weight, you can try the GOMAD program.
This entails drinking an entire gallon of milk each and every day on top of your regular eating.
It ensures you will get the calories your body needs to build muscle and you will see your lifts get stronger as your body gets bigger and more toned.
Finally, if you're serious about weight lifting and going from skinny to ripped, you need to consider proper supplementation.
Exercise and diet will carry you so far.
With regular consumption of a nitric oxide supplement your muscles will be less fatigued, able to push more weight, and able to recover faster.
You will look and feel stronger.
Nitric oxide works by increasing blood flow for up to 24 hours to your muscles, allowing them to continue to recover, repair, and grow even when you aren't working out.
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