Hardgainers have a really tough time building muscle. This problem is even more compounded by the 1000's of guides to building muscle found in men's magazines, health and fitness magazines as well as the endless conflicting information found online.
I know you feel frustrated reading through endless conflicting information on how to build muscle. The only way to tell whether or not an exercise or nutrition concept works effectively is to see if it's been tried and tested over time. This article will reveal to you the 4 Time-Tested Principles To Building Muscle For Hardgainers.
Principle 1 - Periodization
Periodization works by alternating the number of sets and reps of a given exercise to stimulate muscle fibers without letting the muscle fibers the chance to adjust to the applied stimulus. This has been proven to overcome training plateau's that many trainers experience.
Another benefit to Periodization is the ability to drastically reduce overtraining injuries. Since you're alternating different intensities of a given exercise you'll minimize your risk of overtraining the Central Nervous System (CNS).
Principle 2 - Frequent eating
Another principle which many hardgainers have trouble with is frequent eating. It's advisable that hardgainers consume 6-8 small meals per day to bulk up. This will allow your body to have a constant flow of nutrients to your muscles. We all know this is really hard to achieve especially if we have busy lives and one way to overcome this problem is to set a side a time for example Sunday night to prepare all the meals for the week.
This could include cutting up vegetable into individual containers, stocking up food supplies once a week and packing all your meals in a cooler bag to take to school or work. Bare necessities for nutrition include individual containers for meals and food storage, a juicer to juice your fruits and vegetables and a cooler bag to store your meals for the day to take to school or work.
Principle 3 - Recovery
It's vital to allow plenty of time for your muscle to recover. NEVER train the same muscle group on consecutive days as you'll break down even more muscle tissue. Your muscle need 48 hours to fully recover. Another important aspect of recovery is sleeping. It's recommended that one gets 6-8 hours of sleep.
The best time to sleep to take full advantage of the anabolic state is before 10pm. Most muscle building hormones such as testosterone, IGF-1 and Melatonin are released after 10pm for a few hours.
Principle 4 - Mental state
Your mental state happens to be the most influential principle since it dictates whether or not you'll win or lose the battle to building your desired physique. In order to succeed in building your desired physique you need to have a white hot desire and faith. Just by reading this entire article tells me you have a desire to change for the better. The question now is are you going to take action to start building your desired physique today?
To quickly recap on what we've discussed here the 4 Time-Tested Principles To Building Muscle For Hardgainers include Periodization training, frequent eating, recovery and mental state.
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