Have you been busting your butt in the gym trying to gain muscle that just isn't coming? If you are a hard gainer and adding muscle seems about as possible as discovering the lost city of Atlantis, don't give up hope. Hard gainers with super fast metabolisms can still add serious muscle mass to their physiques. In fact, some of the biggest, strongest athletes in the world started out as skinny hard gainers. If others with fast metabolisms can add muscle to their bodies, you can too. You just need a plan of attack.
Step 1 - Eliminate or Drastically Reduce Aerobic Exercise
Aerobic exercise is important to your overall health, but to jump start your muscle growth, you need to eliminate or drastically reduce your cardio sessions. If you're lifting weights 3 or 4 days a week and doing cardio just as frequently, you may very well be short circuiting your muscle gains. You can gradually add cardio exercise back to your routine, but for the next few months stop doing any aerobic exercise. You need to focus all of your attention on lifting weights and recovery time.
Step 2 - Power Naps
If you have a good weight lifting routine, you need to figure in additional periods of rest. Ideally, you should be getting 8 to 10 hours of sound sleep every night, and several power naps throughout the day. If you have 15 to 30 minutes where you don't have anything important to do, take that time to lay back and catch a few Z's. Your body builds muscle while you are resting, so the more rest you can get, the more chances your body will have to add muscle mass.
Step 3 - Dieting for Mass
If you read the latest and greatest about eating to gain muscle mass, you'll find people suggesting that you eat lots of small, protein-dense meals throughout the day. Well, they're wrong. While this type of eating plan will work for people who put on muscle easily, it won't work for a hard gainer. You should still eat frequently, but eat larger, protein-dense meals. Strive to get 2 grams of protein for every pound of lean body mass that you carry around. This will probably require taking some amino acids and drinking a few protein shakes every day, but those are small prices to pay to have a powerful, muscular physique.
Keep these three steps in mind and develop your fitness plan around them. By working out hard, eliminating cardio exercise, getting lots of rest and eating monstrous amounts of protein, you'll cease being a hard gainer as you pile on slab after slab of powerful muscle mass. You may have to work a little harder, and follow a stricter plan than most Ordinary Joes, but you'll finally have the huge muscles and lean, powerful body that you've always wanted to have.
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