You may be what is also known as a hardgainer and you have been battling to put on lean muscle? However, you might believe gaining 20 pounds of mass may be very difficult the reality is that it is not.

What is a hardgainer?

A hardgainer is really a person that has a higher metabolic rate who will find it hard to put on weight or muscle mass and as a result finds him or her self looking thin. Even though this would be considered a great thing by some in reality it makes it really hard for a hardgainer to put on muscle mass regardless of how much time is spent in a fitness center.

Why you can’t workout the way we have been advised?

As a hardgainer as well I was basically informed that the only way to put on muscles was by spending as much as two hours in the fitness center weight lifting. Although this would appear like the only alternative, the reality is that this is counterproductive. Resistance training melts away calories and the more time you may spend weight training the greater excess calories you’ll burn. Therefore the other alternative I had been presented was to try eating more. Much more. And this also does not work because consuming more will surely assist you in gaining weight and not necessarily mass and you will certainly not appear defined and look athletic.

How to bulk up fast and develop lean muscle mass

One thing to undertake is put aside circuit training. If you have been exercising for a bit it is important to overlook circuit training while keeping your focus on physical exercises which grow mass. Power movements or exercises are among the finest options to use. Examples of these are typically squats, deadlifts, power clean, clean and jerk, pull-ups and bench presses. The goal is always to do exercises that work a variety of muscle groups doing isolation workout routines like biceps curls and leg extensions are fine but should not be your focus in a workout. The next step is to allow for adequate rest between workouts. It’s far better to enable 2-3 days between workouts. Frequently I see guys doing bench presses on back-to-back days. It is a setback if you are looking to develop lean muscle mass. Allowing enough rest days will help you put on much more mass and you’ll be all set for your next exercise routine.

How many repetitions and sets should you perform?

To gain muscle mass you should do 3-4 sets per exercise and 8-10 repetitions per set. It is also important to remember to do slow and controlled movements for the exercises. Cardio can still be done but only up to 3 times a week on non-consecutive days.

What supplements or diet should you follow?

Eating lean meats is important in any diet and you should eat low fat as well. Protein shakes will help in adding muscle but do not expect huge gains. Protein supplements help in repair and recovery of your muscle tissue. Following this outline will help you gain 20 pounds of muscle mass if you are a hardgainer.

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