It's 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.

Increase Calories

There 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.

Lift Heavy

Lifting 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 on.

Go Compound

Forget 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.

Eat Fats

I 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.

Sleep

Sleep 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 least.