If you are reading this article then you are more than likely already aware what a hardgainer is. However for those of you that do not then basically it is someone who finds it really difficult to put on weight: fat or muscle! This is normally said to be because that person has a high metabolic rate.

Metabolism or metabolic rate refers to the rate at which your body burns up the calories it has taken on whilst performing the natural reactions of the body. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For muscle building purposes we should be trying to take on a large amount of extra calories that are available to build muscle mass, however this is difficult for hardgainers as they are constantly using up calories at a high speed even at rest. So, what can hardgainers do to counter this? Here is our how to build muscle quickly guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio workouts will increase the speed at which your body consumes calories both at rest and also uses up calories during the exercise itself. You must avoid this if you are trying to create a surplus amount of calories.

2) Eat double! You need to take on board heaps of calories. To do so, double the portion of food that you would normally consume. Buying extra large bowls, plates and cups will help you not to forget this.

3) Eat 5-7 meals per day. This is critical to build up muscle or even to burn belly fat. Your body can absorb only a fixed amount of nutrients at any given time that is why spreading out meals is necessary and to ensure the body is never waiting for food. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? because your body can slip into starvation mode triggering the release of certain chemicals that will inhibit the muscle building process.

4) Use supplemements. Take advantage of the great and ever increasing amount of protein drinks and meal replacement drinks that are on the market today. These contain very high dosages of exactly the right things that you need. The best times to take them are immediately before and after a workout when your body has the highest demand for them.

Stop performing exercises like concentration curls and stick with classic compound mass building exercises. Your program should include: Squats, dead lifts, pull ups and bench presses. These are the easiest and fastest exercises that will build muscles mass fast in the correct places.

6) Stop doing so many sets. You can stimulate growth in short 40 minute intense workouts of just 3 sets per body part and maybe as little as 10 sets per workout. More generally does not equal success for hardgainers! trigger muscle growth in the weight room then get out sharpish to conserve your calories for muscle growth.

7) Consume plenty of water. It is required by the body for so many different muscle building chemical reactions that you really can not skimp on this one, not at all. Consume liquids regularly.

There we go, give those muscle building tips a try. Do not turn around after a couple of weeks and say they don’t work, be persistent and stick with it for a couple of months and see what the results are. Just go for it? I hope you found our how to build muscle up tips useful.

Tags: build muscle mass, build muscle up, hardgainer diets, how to build muscle, muscle building