Do you sometimes feel like mother nature has put a curse on your physique?
If no matter how hard you sweat in the gym you get nothing to show for it, no matter how much you eat the pounds never add up and you always get overpowered on the field, congratulations: your genetics have made you a hardgainer, i.e. a person who is naturally smaller and has a lighter bone structure, while packing a small amount of both body fat and muscle mass. But don’t give up just yet – with some determination and the right type of training, you can change your “destiny“ and build some serious mass.
First, let’s have a glance at the three basic human body types.
1. The endomorphs are characterized by a larger bone structure with wider hips and shoulders and a natural tendency to accumulate body fat and gain muscle mass. Getting rid of the extra fat can be difficult for people with this body form, but their muscles are usually naturally very strong.
2. The mesomorphs have a medium sized bone structure and well-developed musculature with a considerable amount of lean mass. Blessed with a predisposition for muscle gain and maintenance of lower body fat, this body type responds the best to weight training.
3. The ectomorphs are lean and skinny and look “delicate“ compared to the previous two types. They have a small and narrow clavicle structure, long thin limbs and a very fast metabolism which makes them most resistant to weight gain. Although they get the bragging rights for having little to zero body fat, they have a really hard time putting on muscle mass.
It’s important to note that reality doesn’t match these categories perfectly and almost all people are a mix of all three of them. Besides that, regular training and proper nutrition can significantly alter your natural body type.
So if your body form mainly falls under the ectomorph category and you want a massive sculpted body, your natural disadvantages can really be a pain in the ass. But don’t get too stressed about it – all you need is hard work and a good diet. And the diet comes first because the fast metabolism and high carbohydrate tolerance are your biggest obstacle in relation to weight gain.
This means you need to eat plenty of quality high-carb foods on a daily basis, especially before and post workouts. And by that we mean PLENTY. Also, a LOT of protein and healthy fats! Breakfast is your best friend and should consist of complex carbs and proteins, while other meals should be very frequent – aim for 6-8 high-calorie meals throughout the day. At the same time, boost your appetite by adding some fast-digested simple carbs to every other meal or as a snack in between meals.
Other than the diet improvements, you’ll need a regular exercise routine to increase muscle mass and strength – think big and heavy. Expect to hit a few dead ends in your progress, mainly because of the increasing food consumption requirements, but we promise that a bit of patience and creativity will get you the results you want. Start by trying the following tips.
1. Drink shakes
Include some shakes to your diet. You will sometimes need to eat more food than it seems to be physically possible, so get some help in the form of liquid meals consisting of an equal amount of both carbs and protein. Try having three meals of whole food and three shakes on a daily basis.
2. Eat carbs, carbs and some more carbs
Unlike most of the world that seems to be in a constant war with carbs, you need them in large quantities and all possible varieties – yet, the bigger part of your carbs consumption should consist of complex carbs like whole grains, potatoes and yams.
3. Don’t forget the healthy fats
Fats play many significant roles in the functioning of the body, and one of them is the regulation of testosterone levels – without a decent amount of testosterone in your veins, you can forget about bodybuilding. Opt for foods high in omega 3, omega 6 and omega 9 fatty acids, such as oily fish, nuts, eggs and avocados.
4. Take herbal supplements
In addition to the meals, supplement with herbs and herbal teas that enhance the appetite, such as gentian, echinacea, blessed thistle, centaury and peppermint.
5. Increase muscle stimulation
“Confuse“ your muscles with frequent changes in your training program (every 5-6 weeks, for example) – it will keep them guessing and the new stimulus will push them to work harder. In addition, focus on free weights since they stimulate hypertrophy of the whole body.
– See more at: http://www.fitnessandpower.com/nutrition/easy-gains-for-the-hardgainer#sthash.gLeWLY6N.dpuf