As you have already gotten past the headline you probably know what a hardgainer is. However for those of you that do not then basically it is someone who finds it really difficult to put on weight: fat or muscle! This is normally said to be because that person has a high metabolic rate.

Metabolism or metabolic rate refers to the rate at which your body burns up the calories it has taken on whilst performing the natural reactions of the body. If your metabolic rate is very slow then it is easy to gain fat tissue as you are not using up as many calories at rest as someone who has a higher metabolic rate.

For muscle building purposes we need to create a surplus of calories but for hardgainers this is a difficult thing to do with such a high metabolic rate as it is rapidly being burnt off. So, how can hardgainers counter this? Here is our how to build muscle quickly guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio workouts will increase the speed at which your body consumes calories both at rest and also uses up calories during the exercise itself. You must avoid this if you are trying to create an excess number of calories.

2) Eat double! You need to take on board heaps of calories. To do so, double the portion of food that you would normally consume. Purchase over sized bowls, which will stop you from forgetting this.

3) Take on board every day 5-7 meals. This is critical to build up muscle or even to burn belly fat. 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. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body may slip into starvation mode and release muscle building inhibiting chemicals.

4) Make use of 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. Excellent moments to consume them are immediately post training and immediately prior to training a this is when your body needs them the most.

Stop doing exercises that isolate muscles singularly like concentration curls, stick with compound multi-joint exercises. Your workout has to include: dead lifts, pull ups, squats and bench presses. These are the easiest and fastest exercises that will build muscles mass fast in the correct places.

6) Stop doing so many sets. Muscle growth can be sparked by doing just 3 sets per muscle group in short 40 minute intense workouts. More is generally worse for hardgainers! Stimulate growth then get out of the gym and save your calories for growing.

7) Water, drink it and lots of it. It is crucial for many important reactions in the body so don’t forget to do this. Consume liquids regularly.

There we are, give those tips a try. Wait for the results and see what they are after a couple of months before you judge them. Just go for it? I hope you found our how to build muscle up tips useful.

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