You work hard in the gym, lifting heavy, doing the same exercises, the same routine as all the massive guys. But you just don't get any bigger. So you work harder, adding an extra session per week and doing even more reps every time you step inside the gym. Instead of getting bigger, you just feel wiped out. If you're at the end of your tether, don't give up. The truth is, you may just be a hard gainer.
The term 'hard gainer' refers to those of you with a naturally slim, athletic build, who struggle to pack on the slabs of lean muscle you’re hankering after. It doesn't seem fair, but that's the genetic hand you've been dealt. Luckily, there's plenty you can do to build muscle size, shape and strength. Just because you're a hard gainer, it doesn't mean you can't put on muscle…
The last thing a hard gainer needs to do is worry about eating too much so the first thing to consider is whether you’re eating enough to support the muscle growth you want. The body has to work hard in order to build muscle, and it needs calories. You need to be exceeding your daily caloric needs if you want to see bigger biceps, chest and lats.
It's natural to assume that you need to work harder if you're not seeing gains in the gym. But, for hard gainers, the opposite is true. Try backing off on the frequency of training, but make sure you maintain the intensity on days you do train. Keep sessions relatively short but very intense - 45 minutes spent weight training four times a week is optimal. Lift really heavy, with fewer sets and reps rather than more. Use eccentric and concentric movements to challenge your muscles from every angle, and don't forget technique: breathe in on the eccentric movement and out on the concentric phase. Pre-load your muscles with a nitric oxide pre-cursor such as Sci-MX X-Plode HARDCORE to ensure you can lift at 100% intensity right through to the end of every session.
There is a way you can quickly overcome the challenges of being a hard gainer, which is to use the right sports supplements. Sci-MX Omni-MX HARDCORE is the ultimate muscle gain ‘all-in-one’ and will help even the hardest of hard gainers pack on size quickly. Not only does it contain 15 of the most effective muscle building ingredients known to sports science, it also provides calories in the form of a balance of protein and carbohydrates - designed specifically to support intensive muscle building. It is generally considered to be the “Rolls Royce” of muscle gain formulas. Rugby players use it to bulk up before the start of a new season. It is a firm favourite of body builders who want to pack on as much size as possible and is even used by boxers and MMA fighters who need to go up a weight division. If you’re a hard gainer, make life easier for yourself and try Sci-MX Omni-MX Hardcore today.
Finally, get your rest. Muscle growth occurs when you're resting, not when you're training. So, train hard when you do train, but rest hard, too! Take recovery and eating as seriously as you take your training, and you can overcome the curse of the hard gainer.