Hardgainer Grocery List

Hey guys,

I have found over time that the majority of the problems hardgainers have when trying to gain weight and or/build muscle is not in finding a solid hardgainer workout, but in getting the right information in terms of the what, when, why and how of eating.

The simple advice of "eat a lot" or "consume more calories then you burn" doesn't really solve the problem most hardgainers have when trying to gain weight. I found a great article on askmen.com that covers the basics of a hardgainer and, more importantly, a great overall meal plan for them.

Check it out below:

Hardgainer Grocery List - AskMen.com:

"Are you one of the many guys who struggle to gain weight? If so, take comfort in knowing that you aren’t alone. Building muscle for anyone is not an easy process and for some, it can be remarkably hard. These individuals, who are often referred to as ”hardgainers,” are really going to have to push their dietary efforts to the limits to start seeing measurable progress.

Here is the lowdown on a hardgainers diet and what a hardgainer grocery list needs to look like:"

Read the rest here

How to Gain Weight When You Have a Fast Metabolism

Hey guys,

One of my articles that I posted last year still to this day gets a ton of views and comments back and forth, so I thought I'd bring it back and post it on my blog.

In the article I include a hardgainer workout as well as tips on diet and supplementing.

Enjoy below...


It seems like today everybody wants to lose weight. True, our country is having a major problem with obesity, but there are still those of us who would do just about anything to gain weight.

If you're anything like I was, you could just about eat a grocery store out of business and not gain an ounce of weight. So if you have tried anything and everything to gain weight to no avail, then keep reading my friend.

There is such a barrage of misleading information out there today that it's no longer a question of getting information, but instead discerning the right information.

So let's go over some of the key aspects you must follow on how to gain weight when you have a fast metabolism.

The first key is weight training, and before I go any further I want you to forget everything you have ever read on the subject of weight training, bodybuilding, and anything else of the sort.

Chances are you have been fed more misleading information then anything good, and since it isn't really that complex, let's start from scratch.

OK, there are only a few key exercises that you need to do, no more then two to three days a week. More is better in a lot of things in life, but not in weight training to gain weight, it's quite the opposite.

If you spend too much time in the gym on too many exercises all you are going to do is over-train and you may even lose weight, especially if you have a fast metabolism. The key is to really train HARD on just a few major exercises, and to really concentrate on getting stronger each and every week, even if it's only by a couple of pounds.

Here is an example of a few exercises you should do two or three days a week:

-Squats: 2 x 15

-Bench Press: 3 x 12

-Bent-Over Barbell Rows: 3 x 15

-Overhead or Military Press: 2 x 12

-Romanian Deadlifts: 1 x 15

These are the mother of all weight gaining exercises, and squats are the granddaddy of them all. Don't think that squats and Romanian deadlifts will only make your legs big. In fact, if you do them in the way I'm about to reveal to you, they will be responsible for 80% of the weight you will gain on your WHOLE body.

Now, here is one key point you can't forget: don't make the mistake of believing that because the reps are relatively high, means you are only going to be using light weights. Think just the opposite, you are going to be training with HEAVY weights (relative to your strengths or course) for HIGH reps.

Sounds like a paradox I know, but heavy weight for high reps will work for these exercises, and more importantly, they will work wonders for your weight gains.

The second aspect is your diet. The number one rule to gaining weight is this: you will only gain weight when you have consumed more calories then you have burned. So here's what you should do next: starting tomorrow, eat what you normally eat everyday, but count how many calories you are eating.

Whatever your number is, your goal is to eat around 500 to 1,000 more calories then that each day. Here is a little trick to help you do that: every morning make yourself a huge protein shake, enough to fit in a gallon container, and consume it evenly throughout the day, both with and without your meals.

Throw in a bunch of healthy, calorie and protein packed foods until altogether until it equals the 500 to 1,000 extra calories you need. Examples of what you can add are milk, a banana, peanut butter, molasses, powdered milk, and ice cream.

The last aspect you can't forget is to limit your other activities and rest as much as possible. Any time you're moving you're burning extra calories, and you'll want to burn as little as possible outside of your weight training. That means no cardiovascular exercises or any sports for that matter.

Remember, you are trying to learn how to gain weight when you have a fast metabolism and any activity outside your weight training is counter-productive.

Talk to ya soon,

Derek Manuel
Hardgainer Workout

Hardgainer Workouts - Busting through Plateaus!

Hey guys,

As hardgainers, more often then not we can hit "sticking points" in our hardgainer workout. This is where you get stuck at a certain weight on a particular exercise and can't get past it, or even worse, see a digression in results.

I found a great article that will help hardgainers get past these annoying a result robbing sticking points so that you can move forward and continue to successfully gain weight and build muscle in your hardgainer workout.

Enjoy!

Bodybuilding.com - Hardgainer.com - Barrier Buster: Tips For Busting Through Plateaus!:

"Sticking points are bad news, but everybody suffers from them from time to time. Sometimes the cause is staleness, brought on by overtraining, and the cure, simple though it is, is usually hard to take. You may know, deep down inside you, that what you really need is a complete layoff, but the very idea tastes like a dose of castor oil. At other times, when staleness and overtraining are not the cause, your progress can be kick-started by changing to a completely new routine."

Read more here

Talk to ya soon,

Derek Manuel
Hardgainer Workout

Gaining Weight: How Can You Gain Weight if You Are a Hardgainer?

Hey guys,

I found this great article on hardgainers who are struggling to gain weight. Many times hardgainers complain about trying every hardgainer workout they can get their hands on, when in reality it all too often comes down to their eating habits.

In the below article, bodybuilder Dave "Jumbo" Palumbo goes over the most basic fundamentals that EVERY hardgainer must know and include in their overall hardgainer workout.

Check it out below...

Gaining Weight: How Can You Gain Weight if You Are a Hardgainer?:

"Now ask yourself - and be honest - have you really tried EVERYTHING? How long have you been working at gaining weight? How persistent have you been? How many different training and diet strategies have you tried? How many calories are you eating? How many times have you increased your calories?

When I pose these questions to so-called 'hard-gainers,' 19 out of 20 of them admit that not only have they tried very few things, but they haven't even mastered the most basic fundamental of gaining weight:"

Read the rest here

Train hard fellow hardgainers,

Derek Manuel
Hardgainer Workout