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HardgainerArticle Summary: A short article on bodybuilding and gaining weight for hardgainers.
For training routines and more information on a healthy diet that is spacifically for hardgainers go to
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A common misconception is hardgainers cant put on muscle. This is completely false! As a [url=http://www.iampm.fr/category/louboutin-femme/]louboutin femme[/url] hardgainer myself I struggled to put on muscle until I learned a few tricks. The most important is not to ever give up!
There are however steps you [url=http://www.viarosmini33.it]Woorich[/url] can take to put on muscle [url=http://www.iampm.fr/category/louboutin-pas-cher-site/]louboutin pas cher site[/url] such as:
Eat as much as possible as often as possible (every two to three hours)
Lift heavy weights (as high a weight as you can lift safely)
Pyramid work outs, ie. Use a moderately high weight for 12 reps then add more weight and do 10 reps, repeat this two more times until you are doing only 6 reps and the weight is increased to the point you really struggle with the last 3 reps on your last set. (Keep repeating till [url=http://technicalelvis.com/blog/2013/02/08/hot-tea/#comment-112900]Low Reactive Diet - written by Vivienne Savill[/url] you reach 6 reps)
Here is an example routine for a beginner hard gainer. Split your work outs into 3 days a week if possible.
Arms, number of reps: 12-8, number of sets: 3, number of workouts: 3-4
Back, number of reps: 12-6, number of sets: 4, number of workouts: 3-4
Legs, number of reps: 12-6, number of sets: 4, number of workouts: 3-6
Shoulders, number of reps: 12-8, number of sets: [url=http://www.leherodeslapins.fr/hollister-france-2/]hollister france[/url] 3, number of workouts: 3-4
Chest, number of reps: 12-8, [url=http://www.leherodeslapins.fr/hollister-paris-soldes-2/]Hollister Paris Soldes[/url] number of sets: 3, number of workouts: 3-4
Abs, number of reps: 25-30, number of sets: 5, number of workouts: 3-4
This is just a basic work [url=http://www.matevert.fr/category/doudoune-moncler-boutique/]doudoune moncler boutique[/url] out plan for the first few weeks. The program should be split up into 3 days a week eg. Arms and shoulders [url=http://7pf.hk/albums/displayimage.php?pid=3893&page=4]The pleasures of Internet Backgammon - written by Gene Marshall[/url] one day legs the next and chest and back the third day with abs been worked out at the end of every work out. Carbs for hardgainers. Carbohydrates are important for any one [url=http://www.aparteprato.it/category/outlet-moncler/]outlet moncler[/url] that struggles to put on mass. They are broken into [url=http://www.skoda-witzke.de/hollister-deutschland/]hollister[/url] two categories, [url=http://www.sandvikfw.net/shopuk.php]hollister sale[/url] simple and complex carbs.
Simple carbs (sugars): Provide [url=http://www.muvilav.it]woolrich sito ufficiale[/url] a quick release of energy from a spike in insulin levels as they enter the bloodstream quickly. If the energy is not used fast it is stored as fat. Any thing with sugar [url=http://www.aparteprato.it/category/spaccio-moncler/]spaccio moncler[/url] are examples of simple carbs.
Complex carbs (starches): Complex carbs actually contain more sugar then simple carbs but are released much slower into the bloodstream. Therefore your body gets energy [url=http://163.fm/8GVh1TG]air jordan[/url] released slowly for you to utilize before it is also stored as fat. Rice, white bread, pasta and potatoes are examples of complex carbs.
In the morning eat simple carbs as the break down fast and stop your body breaking down muscle for sources of energy then following that eat some source of complex carbs and do this through out the day as well as consuming protein. Before [url=http://www.dekortik.fr]Hollister France[/url] you go to bed eat another source of complex carbs about an hour before you sleep and also some source of slow digesting protein such as casein protein to stop [url=http://www13.plala.or.jp/gakuki3/cgi_bin/aska/aska.cgi]moncler outlet milano Cultura[/url] catabolism during [url=http://www.viarosmini33.it/woolrich-bologna-outlet-online/]woolrich bologna outlet online[/url] the night.
Its hard been a hardgainer but when the results show its more then worth the [url=http://www.annus.it/category/hogan-sito-ufficiale]hogan sito ufficiale[/url] effort. Make sure to make a plan and stick to it because even if you weren't a hardgainer and had the best genetics in the world you wouldn't get big with out a proper diet and training
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