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How To Pack On 10lbs Of Muscle As A Hardgainer (STEP-BY-STEP PLAN)

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Rating: 4.0; Vote: 1

I initially thought that I was a lost cause as a skinny hardgainer when it came to how to gain muscle fast, but in reality, I was just making a few key bulking mistakes. Im positive that this is the case for many of you as well. So to help show you, a fellow ectomorph, how to gain muscle mass, Ill show you how to avoid these crucial mistakes by going through step by step how to set up a hardgainer workout plan, along with mass gain diet tips, to pack on 10lbs of muscle and how long you should expect that process to take. The first thing you need to do as a hardgainer is ensure that you have your training setup correctly with the right exercise selection, rep schemes, and volume. This is key when it comes to how to gain muscle mass for skinny guys out there. Start out with one of my free workout routines that Ive made as these are all setup optimally for you (link below. Also, you want to stay consistent with your workout routine and then use a progression method such as double progression to ensure that youre overloading your exercises overtime. Next, lets cover the hardgainer diet plan. In reality, most hardgainers struggle with bulking simply because they arent eating enough to recover and grow even when they think they are. To avoid this, start tracking your calorie intake for the next few days and get a good sense of what your average intake seems to be. Then, using this number as a baseline, its time to very gradually increase this intake by 100 calories or so a week, and then do this until you start gaining weight at a rate of roughly 1% or so of your bodyweight per month. To help you increase your calorie-intake, here are some mass gain diet tips and how to eat to build muscle. First, rather than increasing the actual calorie content and volume of your meals, increase your eating frequency. Next, its vital that you make your diet less filling by choosing foods that are less satiating. And lastly, youll want to minimize your protein intake relative to your carb and fat intake. Simply aim to hit the minimum protein intake daily, which is 0. 72g/lb of bodyweight, to maximize your gains. There are 3 things youll want to track as an ectomorph. Your bodyweight, circumference measurements, and performance in the gym. Ideally, your strength and these bodily measurements should be gradually increasing along with your body weight. However, if your weight is increasing but youre just not seeing much improvement, then you may need to adjust your workout plan. An optimal hardgainer workout plan involves you temporarily increasing your workout volume: 1. Start by adding 1 extra set per exercise in your workouts after every week or two. Continue adding sets but avoid going beyond 8-10 sets per muscle group per session. 2. Stay at this increased volume for as long as your training performance and measurements are improving. 3. Once you start to feel pretty fatigued and/or your progress stalls, take a deload week and then simply return your volume back to what it was initially in step 1. Stay at this baseline volume for a little while depending on how you feel and how your performance is doing before repeating and cycling through the above process. Keep in mind guys that hardgainer or not, muscle growth takes time. Even with all the right systems in place and with a weight gain of roughly 1% of your bodyweight per week, packing on 10lbs of muscle would take the average 150lb individual whos already past their newbie stage in the gym at least 7 months to do so, but realistically probably around 8-10 months or so given that some of this weight gain would likely be fat. Dont let this demotivate you though, because although 10lbs of muscle may not sound like a lot, it will make a huge difference to your physique. And for a step-by-step program that shows you exactly how to do this by optimizing your workouts and nutrition for you based on science, take the quiz below: LINKS TO MY FULL-BODY WORKOUT PDFs: LINKS TO MY UPPER/LOWER WORKOUT SPLIT PDFs: : soundcloud. com/lakeyinspired WEIGHT GAIN MEAL FREQUENCY SATIETY PROTEIN TRACKING
Date: 2022-01-03

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Comments and reviews: 10

Jonathan
Just throwing my 2 cents in here as a fellow hard gainer. I finally started to gain weight after being stuck at 140lbs and 5'9 for years. I'm now 160lbs 5'9. Main things I changed was my frequency of eating. I intermittent fast and eat only 3 meals in the day. no snacking.
Fasting increases the growth hormone and as far as the eating, Look for low volume high calorie foods. So so much easier to eat as its little food for insanely high calories. My target was around 3200 calories a day.
My workouts were mainly hypertrophic but I had about 2 days of the week just for strength and that helped tremensouly in the progressive overload as I was able to go up in weight just about every week. I personally found out that full body workouts helped me gain muscle over everything else I did and please rest in between sets! 1 minute minimum!
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noah
I've been skinny my whole life and have always been very self conscious about it. I'm 6ft and weigh about 127 pounds. On top of this I have a messed up throat which makes it very difficult to eat without throwing up. On average I eat about one meal a day if I'm lucky. This is going to be very hard for me but I'm 24 now and am having somewhat of a midlife crisis it feels like. If I dont start this now, I may never. I'll check back in with results. Wish me luck!
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THUNDER
Idk what to do anymore my maitnece is 2200 I'm 16 and I eating about 1700 calories daily cuz I have 20% body fat and I want to go down to 14% or less while gaining muscle i don't want to eat at 2200 or over cuz I dont want to gain fat but after over 2 months I barley gained any muscle
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Jeremy
Hope you enjoyed this one! How would you guys like a science-based bulking meal plan video that uses some of the information I went through here to set it up? Let me know what you think and ideally what you're looking for with that meal plan (cheap, easy recipes, etc!
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David
I hate having to stuff my face daily. I feel like my body hates me for not letting it eat at its own pace. Just getting above 2000 calories is a constant battle. Knowing that I need to up my calorie intake to 3000 is making me think this isnt worth it anymore now.
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Marlon
Hello, have you thought about this diet plan known as the Okibetonic Secrets? My mate says it helps people lost a ton of weight. Is that possible? I also heard many great review relating to this diet plan. Thoughts?
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estiphany
You can't outtrain a bad diet. I learned that the hard way training so hard and having poor results. Then I started following the Agoge diet, and I finally started seeing some amazing results.
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Shah
Girls don't like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called Agoge Diet, because I followed their 30 days meal plan. IM FUING STRONG NOW!
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Kashif
You can't outtrain a bad diet. I learned that the hard way training so hard and having poor results. Then I started following the Agoge Diet, and I finally started seeing some awesome results.
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Tipu'
Sooo im hardgainer in 3 weeks from 54kg to 62. 5kg but ok i take testosteron protein creatin BCAA eating about 3200cal calculated and i can say i look double like my old self
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