The NUTRISHOP Hard-Gainer Trainer

Those of us who are naturally more thin and lean and have trouble adding and maintaining weight of any kind are called “hard gainers,” and we’ve got the workout and supplement plan for you!

The goal every time you hit the gym should be hypertrophy — the increase in muscle volume. To achieve this on a lean frame, you won’t be able to simply use a generic workout plan. Like all lanky guys experience when we clothes shop, you need something a bit more custom-fitted, tailored to you. Forget three sets of 10. We need to reach deep muscle fibers, building the slow-twitch ones larger and the fast-twitch ones stronger. To do that, we’ve set up this workout plan that will not only add size, strength and endurance of strength, but will provide just enough of a calorie burn to ensure that you’re not storing up fat.

Follow this plan for 4-6 weeks, and DO NOT cheat yourself — make every workout, do every set and get every rep. Anything less than full effort is a failure! It is a four-day split, with three rest days, ample time to get both physical and mental rest before you’re back in the gym, so there are no “burnout” excuses here.

Download and print out the .PDF version of this workout for easy gym use!

The supplement plan that works best for hard gainers is one that addresses the need for a calorie surplus, muscle recovery and rebuilding and even hormonal issues that aren’t as uncommon as you might think.

Absolutely, if you’re a hard gainer trying to build muscle fast, we recommend:

  • GAINER7, MASS COMPLEX, KARBOLYN or MASS FUZION — all effective at delivering quality calories in a hurry post-workout.

  • BCAA SPORT. Around the clock, your body needs amino acids to prevent catabolism, where the body feeds on muscle storage for energy.

  • N’FUZE  — Abundantly researched and shown to increase muscle volume and strength, there is no reason to pick a low-quality version of creatine anymore — it’s mostly a very affordable supplement. Kre-Alkalyn is a buffered form of creatine that ensures nearly 100 percent of this product goes to the muscles and doesn’t get converted into useless creatinin.

  • ANITEST, ARABOL, AUGMENT, 1-XD and HGH-191 are outstanding options to get your body back to growing, the natural way. Hard gainers are hard-wired to simply not produce much muscle mass. This can be changed with more natural testosterone production. As many lean guys can attest, during puberty there was one massive growth spike where we got taller and filled out (at least as much as we were going to). Natural testosterone, which caused that spike, decreases dramatically as men get older, leading to increases in body fat and decreases in muscle  mass.

  • Pre-workout products like N’SANE, NOX-P3, ANX-P3, STANCE and THERMOVEX deliver more energy, both of mind and body, for the most high-quality workouts you can get. Plus, the increased blood flow means your other supplements are working more efficiently.


MONDAY (Chest and Back)

5 Supersets: Wide-grip pull-ups (failure)/barbell bench press (x12). Clear the bar with your chin and lower yourself all the way down; likewise, on bench, pull the bar down to your chest and, without bouncing it, drive it back up. Perfect form is the biggest key.

5 Supersets: T-bar rows (x12)/dumbbell incline press (x12).

5 Supersets: Seated cable rows (x12)/dumbbell flys (x12).

TUESDAY (Legs and Abs)

5 Supersets: Wide-stance squats (x12)/narrow-stance leg press (x12). On the leg press, keeping your feet close together, toes pointed straight forward, will target the upper leg’s outer sweep more, while a wider squat with the toes pointed slightly outward allows for a deeper, more engaging movement.

5 Supersets: Romanian deadlifts (x12)/wall sits (x15 seconds).

5 Supersets: Hamstring curls (x12)/seated calf raises (x20).

3 Supersets: Hanging leg raises (x8)/decline crunches (x10)/planks (x30 seconds).


5 Trisets: EZ Bar Curls (x6)/French triceps press (x12)/Reverse-grip curls (x6)

3 Supersets: Weighted dips (to failure)/preacher curl machine (x25)

3 Trisets: Hammer curls (x10 per arm)/V-bar cable pushdowns (x20)/incline dumbbell curls (x10 per arm)

THURSDAY (Shoulders and Abs)

4 Supersets: Arnold Presses (x12)/Upright rows (x12)

Standing overhead press: 4×12

5 Supersets: Lateral raises (x15)/front raises (x15)

3 Trisets: Hanging leg raises (x10)/decline crunches (x12)/planks (x30 seconds)



As we showed earlier this week, NUTRISHOP will soon unveil its next great pre-workout formula: METABOLIC SPIKE, a supplement designed to amplify your workout intensity and energy levels while working WITH your current favorite pre-workout stacks.

Unlike many pre-workout products, METABOLIC SPIKE does not rely on caffeine to provide its energy boost, but instead a specifically designed formula of vitamins and organic compounds that complement the products you may already be taking. It’s approaching workout intensity and focus from a different angle than you’re used to with your favorite pre-workout — not meant to replace it, but enhance it.

One of the leading active ingredients in this new formula is niacin, a vitamin that is one of the world’s oldest compounds known to reduce lipid levels in the body. Because of this property, it is ideal as a fat-burner of sorts as it shuttles stored fat cells to be used for energy. Its effect seems to be blocking the breakdown of fats, thus lowering the number of free fatty acids in the bloodstream (source).

In addition to niacin, METABOLIC SPIKE includes a 3-mg dose of Vitamin B6, which plays a crucial role in the metabolism of lipids in the body. More plainly speaking, it converts fat to energy, as well as playing a role in protein metabolism. It has a wide range of other benefits, too, including being linked to decreased risk for Parkinson’s (source), alleviated PMS symptoms and many more — but primarily, in terms of METABOLIC SPIKE, its function is to provide clean energy using the body’s own lipid stores.

The other active ingredient of note is the METABOLIC SPIKE Proprietary Complex, a blend of ingredients including L-Carnitine L-Tartrate, Choline Bitartrate and raspberry ketones.

A 2011 Dutch study suggests that L-Carnitine L-Tartrate can be used to increase muscle and impact muscle metabolism. Research has indicated that LCLT reduces fat mass — the actual size of the fat cells in your body — and increases muscle mass and reduces fatigue. Choline bitartrate is a compound that can help improve the transfer of fats and proteins to the liver, for more efficient metabolism, and the virtues of raspberry ketones have been gaining popularity, too.

The main benefit of raspberry ketones, a supplement that, no surprise, comes from red raspberries, is that it helps release norepinephrine in the body, which in turn raises the body’s temperature slightly. It might not sound like much, but a slightly higher body temperature is what’s responsible for the “thermogenic” effect: Fat cells shrink, and adipose tissue  decreases, with a warmer temperature.

Raspberry ketones are also believed to release adiponectin, a hormone that can help decrease glycogen levels, meaning less sugar in the bloodstream and, naturally, less available blood glucose that can be saved as fat.

Another Dr. Oz Miracle? Not Quite

The famous TV doctor, Dr. Oz, is at it again, with yet another “exciting” “miracle” fat-burner known as Garcinia Cambogia Extract. One of its most popular claims is that it will help you lose weight while doing nothing. He went so far as to call it the “holy grail” of weight loss. Let’s take a second and breathe before we lose our minds over a fruit extract.

This, of course, sounds like bunk to us — we firmly believe that diet and exercise are two pillars of body fat loss. We are not doubting the efficacy of a product without looking into it (which we will here shortly), but it serves as a good reminder: There are no miracles, and there are no shortcuts! That said, let’s take a look at Garcinia Cambogia, what it is and what it does.

First, Garcinia Cambogia is a fancy name for a type of tamarind — in this case, a small, pumpkin-shaped fruit usually native to Indonesia. As an herbal remedy, the extract of it has indeed been used as a weight-loss product, but there are two key caveats to this. One, its biggest attribute to that end is that it is an appetite suppressant, meaning that it itself doesn’t cause you to directly lose body fat — you just cease to be hungry when it’s consumed. This is not to be confused for satiety! It is one thing to feel full after a high-protein, high-fiber meal, because you have provided the body with nutrients it needs; the chemical reaction produced with appetite suppressants, naturally occurring or not, is entirely different and can cause health problems. In fact, the World Journal of Gastroenterology published a review of Garcinia Cambogia that linked it to hepatotoxicity — chemical-driven liver damage.

The second is that it is far from proven, and in some cases, disproved, as a weight-loss supplement. The active ingredient, supposedly, in tamarind is hydroxycitric acid; studies of it as an anti-obesity product were far from conclusive and, to a degree, found that it does nothing to fight fat: The Journal of the American Medical Association surmised that “Garcinia cambogia failed to produce significant weight loss and fat mass loss beyond that observed with placebo” after surveying 135 test subjects. Source

Remember: There are no miracles, and there are no shortcuts!

Muscle Gain: The Products You Need, NOW

protein powder, pro7, muscle gain, fat loss

We are dedicating today to muscle gain, specifically the supplements needed to speed up the process and add on serious size and strength, fast. We’ve got the top 5 supplements you’ll need to add muscle in a hurry!

On top of providing the supplements you need, we will make sure to offer the best training techniques and tips, as well as diet advice, for FREE when you stop in to pick up your muscle fuel. This is INVALUABLE INFORMATION for anybody, but especially for anybody trying to win a figure competition. Our certified staff will do it all for free — all you need to do is stop by the shop.


GLUTAMIC: pH Labs has introduced GLUTAMIC, designed to prevent muscle wasting, enhance recovery time, preserve lean muscle tissue and maximize overall training efforts. In short, GLUMATIC is more effective than traditional glutamine supplements and has taken glutamine supplementation to new heights! GLUTAMIC stands out from other glutamine supplements with two key additions, GlutaZorb and Sustamine. The details on those ingredients are here.

On your rest days, making sure you refuel properly and effectively is important — don’t miss out on the important amino acids in Glutacor.

GLUTACOR: GLUTACOR’s function specific combination of 3 powerhouse blends – 1, 2 and 3 Phase Recovery Complexes are the backbone to this formula. These ratio-specific blends of potent compounds deliver a remarkable range of benefits and are in place to support increased recovery time for trained muscles, enhanced nitrogen retention, protein synthesis, muscle-cell hydration and immune function, while limiting muscle catabolism, sparing glycogen and preserving lean muscle. Also, the antioxidant properties of GlycoCarn,USP, one of the main ingredients in GLUTACOR, has shown to facilitate the body in ridding itself of metabolic waste that builds up while exercising, allowing the body to increase its threshold to fatigue time. With their high stability and superior uptake, all of these diverse compounds essentially make traditional glutamine based recovery supplements obsolete. In addition, the Electrolyte Hydration Blend has been added to this formula to replenish electrolytes and assist your body in hydration during and after intense physical activity.

1-XPM: For those looking to increase muscle mass, decrease body fat and improve REM sleep patterns, this nighttime anabolic agent just may be the advantage you need to maximize your training, dieting and supplementation.

A blend primarily fueled by long-proven stand-bys zinc, magnesium aspartate and B-6, 1-XPM that has an impact on testosterone production in males, as well as countering ill effects in muscle building often associated with deficiencies in important minerals. One study, conducted on college athletes, showed significant increases in testosterone production and strength in the test group that was given zinc and magnesium aspartate.

HGH-191By the time many of us hit 30, we’re producing only 20 percent of what we could be producing. It’s why older guys get sicker and more feeble, or why they lose their hair, or why they gain fat. GH was found in 2007 by the Medical College of Georgia to have properties very similar to insulin — in short, very anabolic (muscle-building) and produced from within your own body.

CellShock’s HGH-191 is a product designed to stimulate the production of GH within your own body — it IS NOT growth hormone itself. Instead, it contains compounds that trigger specific sequences within the pituitary that then release small, controlled pulses of GH to the system.

Just like you can continue to water your lawn and keep it growing and fresh-looking, you can emulate the body’s natural growth system by encouraging it to repeat itself with HGH-191. Unlike puberty, though, there isn’t a massive release of GH within the body (you can blame that on the acne you got when you were 16, or thank it for the sudden boost in muscle). Instead, very specific sequences control the amount released, helping you gain a more youthful look — tightening skin that may have started to sag, improving muscle mass and tone, improving recovery time and controlling body weight.


1-XD: For some guys who want rapid results, the answer is a boost to testosterone levels. Of course, it’s not legal to get synthetic testosterone injections if you’re an athlete — and NUTRISHOP wouldn’t condone this type of action, since it’s banned in just about every single professional and collegiate level of sports worldwide. But that doesn’t mean you can’t encourage your body to produce more of ITS OWN TESTOSTERONE. And that’s exactly what ForzaOne’s 1-XD is designed to do.

Huge results in a small time frame.

This is where science comes in. A naturally occurring compound known as Sodium D-Aspartic Acid (DAA, for short), the primary ingredient in 1-XD, has undergone some interesting studies in the last few years. The takeaway from those studies: DAA is amazing!

In 2009, a group of Italian physicians and researchers published a peer-reviewed study in“Reproductive Biology and Endocrinology” journal examining the effects of DAA, an amino acid present in humans naturally. What they found was incredible: In males, DAA provides up to a 42-percent increase in testosterone in just 12 days, compared to a placebo group, and that it also increased luteinizing hormone (LH), also found in the body and that is responsible for triggering testosterone production.

ANITEST:  The difference between ANITEST and a synthetic testosterone injection is that while hormone replacement treatment provides false hormones, ANITEST allows your body to use more of its own. Much of the free testosterone in the system is binded to Sex Hormone Binding Globulin (SHBG), proteins that inhibit the testosterone’s availability. The hormone itself is there, but it cannot be used. ANITEST frees it from this protein by blocking the SHBG in the first place, and the result is an increase in free testosterone, produced by your OWN BODY.

ARABOL: CellShock has come up with ARABOL, an anabolic supplement designed to increase muscle mass in men thanks to its U.S-patented main ingredient, arachidonic acid (AA).

AA has been clinically proven to be safe and effective in university studies as an accelerator of fast-twitch muscle fiber growth; it was given a U.S. patent for increasing skeletal muscle mass in humans. It’s an essential acid from the Omega-6 group, stored in the muscles and released during exercise. It serves mostly as a regulator of protein synthesis and also can increase sensitivity to naturally created anabolic hormones like testosterone, growth hormone and insulin.

A 2006 placebo-controlled study from the Journal of the International Society of Sports Nutrition found that those supplementing with AA experienced a 600-percent (!) increase in muscle power and 44-percent gains in one-rep max for bench press, a 223-percent boost in muscle power and a 250-percent gain in muscle endurance over the course of 50 days.

AUGMENT: AUGMENT deals not only with naturally increasing the production of hormones within the body, but also with making the hormone receptor sites more sensitive, thus creating the ability to utilize additional testosterone more effectively. The increase of sensitivity to IGF — Insuling-like Growth Factor — is a major benefit of AUGMENT.

With the addition of Ursolic Acid to this mix, AUGMENT is designed to increase testosterone and IGF-1 sensitivity in skeletal muscle and is extremely effective as a standalone supplement. However, for an increased anabolic effect, AUGMENT stacks extremely well with other testosterone and growth hormone boosters such as 1-XD, TESTANON-2250, ANITEST and/or HGH-191.


N’FUZE:  Creatine’s best, most useful attribute is simple: It adds muscle size, strength and endurance.

While creatine is a fantastic supplement, its most basic form, creatine monohydrate (that’s the white chalky stuff you can find on the cheap almost anywhere), has a major drawback: It breaks down into creatinin, a toxic byproduct of creatine, very quickly once ingested. This is why many people who have tried creatine have reported bloating, gas or other problems, not to mention them not getting the exact results they’re looking for.

CellShock’s N’FUZE addresses this problem with a creatine product that provides a buffer between the creatine itself and your system, meaning you get nearly 100 percent of the creatine you’re taking without the bloating effects of monohydrate. This buffered version of creatine is known as Kre-Alkalyn, which studies have shown reduces nearly all of the creatinin conversion. The bottom line: You get more pure creatine to your muscles, to maximize strength, mass and endurance gains in the muscle


GAINER 7: GAINER7 is one of the cleanest gainer products available, offering more than 700 calories per serving without weighing you down the bad way — with fat and sugar. The carb blend in GAINER7 is primarily derived from whole wheat, maltodextrin and dextrose, for a staggered release of blood sugar and anabolic insulin, without the vicious spike and crash you’d get from cheaper, faster-burning sugars.

And, like Pro7ein Synthesis, GAINER7 contains Aminogen, which naturally boosts the nitrogen in the system to help keep you anabolic. With the amino acids protein provide to help you build muscle and recover, the 54-gram serving of protein is an ideal ratio for anybody looking to put on size; the different absorption rates of the seven protein types ensures that the maximum amount of protein will reach your recovering muscles without being wasted.

MASS COMPLEX: A delicious, power-packed 2:1 carbohydrate to protein ratio blend of Whey Concentrate, Whey Isolate and Potassium Caseinate along with high and low glycemic carbohydrates which are required for increased strength and muscle mass in the hardest of gainers. With 50 grams of protein, 100 grams of high and low glycemic carbohydrates along with Glutamine Peptides and all the essential amino acids.

MASS COMPLEX delivers your muscles the fuel needed for optimal growth. MASS COMPLEX also contains a natural digestive enzyme complex to improve digestion and assimilation, thus reducing bloating commonly associated with other weight gain supplements.

MASS FUZION: MASS FUZION’s carbohydrate blend is designed not only to increase glycogen for improved amino acid delivery, but also to signal a big spike in insulin in the blood. This natural anabolic hormone, produced by the pancreas, is one of the most potent substances there is that can be naturally found in the body for muscle-building. MASS FUZION promotes insulin production post-workout with InsuCell-K, a formula designed to increase blood insulin levels. InsuCell-K also includes KreAlkalyn and Beta-Alanine, both shown to enhance muscle growth, strength and power in conjunction with each other.


PRO7EIN SYNTHESISVitasport’s Pro7ein Synthesis protein blend contains seven different types of protein – the reasoning for this is for an effectively timed release of amino acids into your system. This can be achieved because different protein types have different release characteristics.

Pro7ein Synthesis combines WPI Protein Complex (Cross-Flow Microfiltered Whey Protein Isolate, Hydrolyzed Whey Protein Isolate) and WPC5 Protein Complex™ (Whey Protein Concentrate, Hydrolyzed Casein, Potassium Caseinate, Micellar Casein, Egg Albumin).

Here’s a list of all seven types, and what they do.

FORZA PRO:  With four primary blends in FORZA PRO, you can count on there being no gaps in the protein delivery you’re seeking:

  • Rapid-Release Blend: With micro filtered whey protein concentrate, micro filtered whey protein isolate, hydrolyzed whey protein isolate and hydrolyzed casein, this blend’s primary focus is immediate recovery, making FORZA PRO a superior post-workout option. When your muscles are searching for amino acids and proteins to help rebuild broken-down tissues, fast protein uptake is the most important thing your shake can provide.
  • Extended-Release Blend: Featuring micellar casein, milk protein isolate, calcium caseinate and potassium caseinate, this blend addresses the fact that muscle breakdown and synthesis continues well after the first hour following your workout. When your muscles are sore and tired throughout the day, it’s a sign telling you that they’re still rebuilding. With slower-absorbing proteins available from FORZA PRO, your body will use them (and not existing muscle tissue) to refuel the amino acid stores it needs.
  • Growth Factors Blend: Colostrum, L-Arginine and L-Ornithine make up this crucial blend, which helps provide boosts to the body’s ability to produce growth hormone, muscle tissue and nitric oxide in the bloodstream. This blend works together to signal the body to go into “growing mode,” ever-important for anybody trying to gain lean muscle.
  • Training Recovery Blend: We mentioned N-acetyl L-glutamine (NAG) earlier in the week, and it’s the primary ingredient of this blend. Glutamine is critical to fast muscle and tissue recovery, and the acetylated version makes it much more stable and bioavailable — meaning your body can access it much faster for quicker absorption.

Plus, FORZA PRO contains Aminogen, a patented formula designed to keep the body’s nitrogen balance positive so it can continue to synthesize proteins, building muscle throughout the day.

PRO5: PRO5 is a delicious proprietary blend of Whey Isolate,Whey Concentrate, Potassium Caseinate, Egg Albumin and Micellar Casein. Each type of protein is broken down and absorbed at a different rate, allowing your body to utilize protein over an extended period of time. PRO5 is enriched with BCAA’s, Glutamine Peptide as well as all the Essential Amino Acids which are absolutely necessary for increasing and maintaining lean muscle while simultaneously aiding in the elimination of body fat. PRO5 also contains a proprietary natural digestive enzyme complex to improve digestion and assimilation, thus reducing bloating commonly associated with other protein supplements

Fill in the Gaps in Your Gluten-Free Diet with Daily Essentials

A balanced diet can be a bit tricky when you cut out the gluten — you’re saying goodbye to many carbohydrates, which isn’t a bad thing, but some fiber and assorted vitamins and minerals can get cut out along the way. To be sure, if you have celiac disease or want to maintain a leaner figure, it’s worth it, but why not have the best of both worlds?

The human body needs essential vitamins and nutrients, and many of them it cannot produce on its own (in fact, “essential” means it must come from a dietary source). Organ health, immune function, digestion and more rely on a wide spectrum of nutrition. Here is the Daily Essentials line, recommended for achieving this and, of course, GLUTEN-FREE:

Nature’s Fuel

A complete, high potency blend of Vitamins, Minerals, Amino Acids, Antioxidants, Greens and Immune Supporting Nutrients!

Nature’s Greens

Supercharged Whole Food Concentrate, Produced from over 60 Nutrient-Dense Superfoods.

Nature’s Fruits

Supercharged Whole Food Concentrate, Produced from over 40 Nutrient-Dense Superfoods.

Nature’s EFA

The most complete, sophisticated blend of Omega 3, 6 and 9 Essential Fatty Acids available with an added High-grade extract of Sesamin!

The Supplements to Support a Gluten-Free Diet

One of the downsides to going gluten-free, if you choose to take that route with your diet, is that you miss out on a lot of the high-fiber foods that provide slow-burning energy throughout the day, and fiber also helps keep you feeling full.

What it means is that there will be more times during the day that you feel hungry or that you need some sustenance. That is where a strong supplement plan can work wonders.

A decrease in gluten-free foods is often, naturally, a decrease in calorie intake throughout the day — well, calories aren’t all bad, when used properly. Remember, they’re a unit of energy, and when given the right tasks, they can help more than they hurt. The key is to make them be “clean” calories. And that’s where protein comes in.

By choosing a  quality protein supplement, you have a fast, effective way to maximize your caloric efficiency; in other words, you get the best nutrients for the fewest calorie cost. A lean-muscle body is hugely dependent on this principle of no wasted calories, so as you cut down on those gluten-loaded carbs and instead turn to gluten-free PRO7EIN SYNTHESIS or FORZA PRO, you are fighting the battle on two fronts: First, you are cutting calories, and second, you are making a higher percentage of the calories you do eat quality ones.

Get the details on FORZA PRO here.

Or, if you want our best-seller, go for PRO7!

Another important area to address is muscle recovery. One of the roles that those slow-burning carbs, or other items that contain gluten, is that they do help in some capacity when it comes to shuttling nutrients through the blood to the muscles — when broken down, carbs turn to blood sugar and are rushed to the taxed areas for recovery.

Now, you can still get this effect from fruits and even some simple sugars, but the point is that overall, recovery is going to be more important with a reduced-calorie, reduced-carbohydrate diet. That’s why we’d also recommend GLUTAMIC, a super-effective form of the popular, powerful supplement L-glutamine.

Read up on it here.

There are tons of other gluten-free supplements that could help you make the transition easier — come in to NUTRISHOP, get your free diet analysis and meal plan, and let us remove the guesswork!

Let Us Build Your Gluten-Free Diet

Any time you make a major dietary change, things are bound to be complicated: What can you eat? What can’t you eat? What effect will it have on your body?

Make no mistake, opting to go gluten-free is a major change, but we can help take some of the guesswork out of it. Every NUTRISHOP employee is a certified nutrition specialist, and one of the best services we provide is our meal plans, ALWAYS FREE with purchase.

You saw our list from the Mayo Clinic yesterday on foods not to eat — you might be wondering what exactly you CAN eat, then, and it’s true, it’s a long list. Gluten is an extremely prevalent ingredient in many common foods. Rather than stress over it, or even worse, risk eating a food you might have thought was gluten-free but wasn’t, let us do the work.

We’ll sit down with you and go over every meal, giving you examples and recommendations on how you can replace gluten in your diet with healthier, safer options. No more mindless snacking, no more uninformed eating — NUTRISHOP can give you the knowledge you need to make gluten-free work for you.