no secret genetics do play a role in bodybuilding, some people
with amazing genetics can build an impressive physique easier
and quicker than those who don't have such genetics. While there
are people who have to work harder to build muscle mass, there
are those who have a really hard time to bulk up. These people
are known as hardgainers and it seems that no matter what they
try to do, nothing works and sooner or later, demotivation and
discouragement will set in. The truth is there are ways to help
the hardgainers bulk up but should be followed with dedication,
discipline, consistency and patience.
is really no shortcut, if you want to bulk up, you really need
to eat like a king. You can go and spend hours in the gym everyday
but if you don't eat enough calories, you're not going to get
any bigger. Bodybuilding is at least 75% nutrition. You need to
provide your body with a steady supply of nutrients like protein,
complex carbs and vitamins and with time, your body will respond
for growth. It's fundamental that you know what to eat, you can't
simply eat whatever you want. You need to devise a solid nutritional
plan and keep at it day in day out.
heavy enough weights will provide your workout with more intensity
and shock your muscles more than lifting light weights. Shocking
your muscles will deplete your muscle fibers more which is key
if you want them to grow bigger. For muscles to increase in size,
a process known as "repair and rebuild" need to take
place. This process occurs when you eat and sleep, so after a
grueling workout, these are the only two things you need to focus
about isolation exercises, your efforts will be better spent on
compound exercises which work several muscle groups at a time.
You don't need lots of exercises to get big, just focus on the
important ones. Dedicate your time on exercises like bench press,
deadlift, rows, military press, squats, pull ups, dips, push ups.
know it might sound weird but it's true. You need fats for your
body to function properly and fats are also important when you
want to bulk up. Here I'm not talking about any kind of fats but
rather the healthy kind of fats like omega-3 fats which you can
get from food sources like salmon, sardine, avocados, olive oil,
almonds, natural peanut butter.
is so important when it comes to bulking up as muscle growth takes
place mostly when you're resting. So if you have adequate amount
of sleep every night, you're going to maximize your muscle mass
plus you're going to be fit and energetic for your next day's
workout instead of lethargic. Fatigue can indeed hinder your bodybuilding
efforts, if you feel too tired to work out, you're not going to
give your best, so better abstain.
There is hope for hardgainers to bulk up fast, just follow these
5 tips and I'm sure you are going to get some decent results at