To All My Hardgainers

Are you a hardgainer? Have an ectomorph body type? Tired of being the skinny guy? Trust me, I know exactly how you feel. I graduated high school at 155lbs and I am 6’3″. Plus, I was growing out my thick black hair, so just ended up looking like Esqueleto from Nacho Libre…

There was three things that I changed in order to start packing on muscle:

1. Eat more! The number one rule to gaining weight is to start increasing your calorie intake. Supply your body with the materials it needs to grow. There are many different ways to do this. Being that my body type is very slim, I went with the “dirty bulk” approach. Which means I ate everything and anything that was in front of my face! This my not be the healthiest method but it got the job done.

2. Lift Heavy. Secondly, start lifting heavy. But be sure to be safe and bring a gym mate! Stick to your compound lifts such as back/front squats, deadlifts, bench press, bent over rows, and overhead shoulder press. Do your heavy lifts at the beginning of the workout and do at least 5 sets of 3-5 reps. I recommend the 5×5 strong lift program. Stronglifts.com5x5

3. Do less. Try to keep your workouts limited, aim for 45 mins to an hour and Also, cut back on your cardio or just cut it out completely for a set period.

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