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.
THE TRAINING PLAN
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)