Hardgainer Workout: The Key Muscle Groups to Focus On

Hey Guys,

If you are a hardgainer, or you just haven’t been gaining the muscle mass that you are striving to achieve, you may be leaving out some key exercises in your hardgainer workout.

If you look at any successful bodybuilder or weight trainer who trains to build a mass of muscle, and by successful I don’t mean just the guys you see in magazines but anybody with good results, you may notice that they spend a lot of time and effort in two main areas of their workouts: leg and back exercises.


There are many reasons for this, but one of the most particular is because they are the largest and most powerful muscles in your body. Exercises for your legs and back, such as squats, bent-over rows, and deadlifts, are hands down some of the most demanding types of exercises you can do when you train them hard and heavy.

But when developed properly they can build a mass of muscle bulk and help you gain weight for the rest of your whole body. Lower body exercises are by far the fasted
way to build muscle even if you are trying to increase the muscle mass on your upper body as well.

The reason for this is because you are stimulating your largest muscle groups, thus producing the most amount of testosterone throughout your body. Testosterone is a key ingredient if you need to gain weight. More testosterone means much more muscle mass potential for the rest of your muscle groups, such as your chest, arms and shoulders.

Specializing on back exercises can increase your strength and power and add pounds of muscle on your body in a very short amount of time. Specializing on leg exercises in your weight gain program is the fastest way to gain weight in the form of muscle mass.

A workout designed to specialize on leg and back exercises can add more size and slabs of muscle on your body then a meat factory can produce. You can turn a
skeleton into Hercules by just spending a couple months really grinding away ruthlessly on leg and back exercises.

The key, however, is to develop strength in just a few of these compound exercises and to work your guts out.

Constantly adding weight on a weekly basis is not an option, it’s required. Unlike training your arms or smaller muscles, your legs and back can withstand a lot of weight and a lot of endurance. You really have to work them to their maximum, and most trainees never have and never will.

That is why most trainees, especially hardgainers, will never get great results. But you are not like most trainees. You are a hard working, determined individual who will do whatever it takes to gain muscle weight effectively and in the least amount of time (just nod your head and agree on that one).

Here are the major leg and back exercises you should focus on if you want to learn how to gain weight fast and build muscle on your whole frame really fast: squats, regular deadlifts, stiff-legged deadlifts, bent-over rows, t-bar rows, and dumbbell rows. Note: all of these exercises must be free-weights. NO MACHINES! The goal is strength and power, and nothing can replace free-weights for this.

Being a hardgainer myself, I never gained a pound of muscle in 8 long years until I learned about the importance of squats. As soon as I added heavy squats to my hardgainer workout I started progressing every week and my weight gains shot way up. Then when I started really focusing on building strength and power in my back exercises as well, my whole frame added much more size and raw power then I have ever seen before.

If you are already in the middle of a weight gain program and have some leg and back exercises incorporated and your goal is to bulk up and gain some quality muscle mass fast, then really focus on those two muscle groups the most. Place them first in your workouts so you can put the most effort and energy into them. The return from hard work on these exercises is better then any other muscle group when you want to build a mass of muscle, raw size, and strength.

I hope this helps, and I'll talk to your next week.

Your Friend,

Derek Manuel
Weight Gain Program

How to Gain Muscle Weight in 21 Days

Hey Gang,

Are you a slave of your habits or a master of them? Habits are one of the most powerful tools that can work for or against us. As the saying goes, "first we make ourselves, then your habit make us."

If your like most people you have probably had several occasions where you decided on a once and for all decision that sounds something along the lines of, "that's it! From now on I'm going to workout this many times a week, eat healthy, and exercise daily for the next several months." At the time, we may be fed up with our bodies and be really motivated to begin a workout program and have all the energy in the world to see it to the end..... at the moment.

But what happens a few weeks down the road? We begin to lose motivation, start to slack off, and sure enough, we are right back to where we started again until we get another inspirational boost to "finally make the decision" again.

Does this sound anything familiar to you? If you have always wanted to build muscle mass or follow a weight gain program, this probably hits home for most of you reading this. Again and again we follow this slow and tortuous pattern that in the end really get's us no where. As Albert Einstein once quoted, "the definition of insanity is repeatedly doing the same thing and expecting a different result."

So this means, if we are repeatedly going through the process I described above again and again without ever getting different results then we either need to do something different or check ourselves in to the nearest mental hospital for insanity.

So what CAN we do different? Here's the answer: create a habit. Write this down and memorize this. Because instead of trying to spontaneously hype ourselves into sticking with a weight gain program for several months, what we need to do is first break old habits and create new ones. Why? Because as you are probably aware of, once something is a habit in your life, you no longer have any RESISTANCE towards it because you are not CONSCIOUSLY making a change in your life, you are basically just acting on autopilot. No change equals no resistance, no resistance makes sticking to a program MUCH easier.

So instead of trying to FORCE ourselves to follow a program over the next several months, we are going to focus on making your workouts a habit FIRST, then you will have minimum resistance to finishing.

So how do we create a habit? I thought you'd never ask. Well, it is said that it takes 21 days to create a habit. That means what you need to do is pick one or two things that you have the most trouble sticking with, whether it's your eating habits, skipping days, training intensity, getting enough rest or sleep at night, whatever yours may be.

Once you identify your weakness, your goal is to create a 21 day plan to strictly follow your plan for 21 days STRAIGHT. The most important key here is to not miss a single day in the 21 day process; because if you do, then you have to start over.

For example, let's say you have trouble taking in enough protein every day to feed your muscles. One habit you can create is to take a protein shake first thing in the morning and one before you go to bed. All you have to do then, is for the next 21 days, consciously remind yourself by whatever means possible and FORCE yourself to do this for just 21 days. Don't think anything past 21 days, or you may get discouraged. Besides, you won't have to think about it after 21 days anyway.

All you need to focus on is doing this for 21 days, without skipping a SINGLE day. Make post-it notes, reminders on your refrigerator, alarms on your phone, whatever it is you need to do so you don't forget. Most people, even highly unmotivated people can discipline themselves for at least 21 days.

Once you have done this, you have created a habit, and you will begin to notice that you no longer need to THINK about or REMIND yourself everyday, because it will be a habit. You will have one more habit working FOR you, and not AGAINST you, therefore freeing up your time and energy to consciously focus on creating new habits.

Go ahead and try this out for whatever it is you find yourself not consistently following through on, and the more good habits you create, the easier and easier it will be for you to build muscle mass and stay consistent.

I'll talk to your soon

Your friend,

Derek Manuel
Weight Gain Program

Hardgainer Workout - The big 20: Rules for Hardgainers

Hey guys,

There are rules to success in any area. If you follow these rules, or laws, you will reach a certain degree of success depending on how many of and how well you follow these rules. For hardgainers looking to gain weight, this is no exception.

Ever wonder what the rules are for a hardgainer workout, ones that if remembered and followed religiously would produce results for you that you never thought you could achieve?

Here is an interesting article I found below on the 20 rules for a hardgainer workout that every hardgainer should follow if they really expect to get results. Enjoy.

The big 20: rules for hardgainers | Flex | Find Articles at BNET:

"The following 20 tips are not revolutionary, but this is only because the tried-and-true basics remain the most effective means for building muscle mass. The harder you struggle for another quarter-inch on your arms or another five lean pounds on a scale, the more crucial these rules are for your success. Adhere to all 20 to maximize your bodybuilding potential."

Read the rest here

How Many Daily Calories You Need to Gain Weight

Hey gang,

I've gone over quite a lot the past few weeks on techniques for working out, but one of the biggest reasons that hardgainers don't gain weight is an insufficient diet.

If you are trying to learn how to gain weight fast, your diet and nutrition is even MORE important for gaining weight then the weight training. Proper weight training with a proper diet will add pounds and pounds of muscle; a proper diet with no workout will add weight in both fat and muscle, but a good workout without a proper diet simply won't result in much of anything except frustration.

So how many calories do you need to gain weight? Well, everybody is different, but fortunately there is an easy formula that you can follow to get an approximate of how many calories to eat if you need to gain weight.

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 150 lbs x 11 = 1,650 calories

Step 2:

Figure out your metabolic factor.

If you are receiving this newsletter, I am assuming you are a hardgainer, therefore we will assume your metabolic rate is that of someone with a fast metabolism.

Now take your metabolic % based on your age below:

Metabolic %

Under 30 years old
Fast Metabolism- 50%

30-40 years old
Fast Metabolism- 45%

Over 40 years old
Fast Metabolism- 40%

Example: 1,650 calories x 50% = 825

So in this example I took the calories needed based on the body weight of 150 pounds, and now we multiply it by the metabolic % and get an additional 825 calories. You need to add these calories because even if you pretty much do nothing all day long, your body is still burning calories by keeping your organs working, walking, getting up, ect.

Step 3:

Put it together.

1,650 + 825 = 2,475 calories

This example suggests that a 150 pound person needs approximately 2,475 calories to maintain his/her weight. Now, since you are most likely trying to gain weight in the form of muscle, we need to take into account the weight training. An average weight training workout to gain weight will usually burn somewhere around 500 calories, so to be safe, let's add that into the equation on workout days.

2,475 + 500 = 2,975 calories

Step 4:

Now, it is said that in order to gain healthy weight, you need to eat about 500 extra calories a day. So, for the last part of the equation, let's add at least another 500 calories to your daily diet.

2,975 + 500 = 3,475 calories

Step 5:

Test, track, and tweak your progress.

One point you don't want to forget is that you must continuously make the necessary adjustments as you gain weight, or you will simply stop gaining weight. So every week or two, redo the equation with your new weight and make the necessary adjustments.

I hope this helps, and I'll talk to your next week.

Your Friend,

Derek Manuel
How to Gain Weight Fast

Need to Gain Weight? Try NOT Gain Weight with this...

Hey fellow hardgainers,

One of the best ways to gain muscle weight fast is to combine a weight gain workout with an ultimate weight gain shake; of course still eating as much clean high calorie foods as frequent as possible throughout the day. If you have been keeping up with my newsletters, then you should already have a pretty good idea of what a weight gain program should look like.

Otherwise, if you are looking for the ultimate routine to gain weight and build muscle mass as fast as possible, then please visit the following link:

www.hardgainers-weight-tips.com

Once you have good weight gain program, then you'll want to learn how to make a weight gain shake. One of the best that I have ever found is right out of John McCallum's book, "The Complete Keys to Progress". It is called, simply, the Get Big Drink.

Here are the ingredients:

- A days supply of your favorite weight gain/protein powder
- Two quarts of milk
- Two cups of skim milk power
- Four tablespoons of peanut butter
- Half a brick of chocolate ice cream
- One banana
- Four tablespoons of malted milk powder
- Six tables of corn syrup

Whip up all the ingredients in a bowl, or you can blend the ingredients separately with whatever you can fit in the blender at once. This should make about a gallon's worth. Pour it in a plastic container and sip on it throughout the day until you evenly consume the whole lot. You can have a glass with every meal, and sip on it in between.

If you are lactose intolerant, than obviously this wouldn't be the best mix for you, and you'll have to make the proper adjustments. Otherwise, this is the best weight gain shake I've found to date. I've personally gained several pounds a WEEK with this, and have recommended it to dozens of others who have all gotten similar results.

As long as you don't make the mistake of thinking of this as a meal replacement drink and you start skipping meals, then you'll definitely gain weight. And if you combine this with some heavy squats and plenty of rest, you'll gain weight every week.

I hope this helps and I'll talk to you soon,

Your Friend,

Derek Manuel
Weight Gain Program

How to Gain Weight Fast - The Old School Way

From around the fifty’s through the seventy’s, we can learn a lot of solid information on how to build muscle size as well as how to gain weight fast from the old-timers. There was a lot more common sense and simplicity when it came to weight training workouts for muscle mass.

Their training techniques differed very much from the ones we know of today, though most of the ones they used then are far more effective. The difference about their training was that they understood the importance of lifting heavy weights to build muscle.
Because when you build strength, you are building the foundation for size. Some strength exercises focus on building muscle mass better then others, while others have more of an effect on gaining weight.

Not only did the old time bodybuilders train with different exercises and programs then what we mostly see today, but the way they trained was completely different altogether. They trained HARD. Back then most of these bodybuilders worked out in basements or garages of their own homes. They didn’t have all of the pads, machines, and fancy gym equipment that make training easier and more luxurious that we have today.

In fact, many bodybuilders trained without any racks whatsoever, so in order to do most exercises, they first had to clean the weight off the floor and then get it into position (a clean is an Olympic exercise in which you pick the weight up off the floor and pull it up and get your elbows under it in one quick motion). Can you imagine that before beginning to squat say, 200 pounds, you first had to pick it up off the floor, lift it over your head and then lower it onto your shoulders? Now that’s hard work.

Gyms back then were more like dungeons, and you would only go in for one purpose and one purpose only: to lift weights. The old timers would go in there, concentrate fully on their workout, train hard, and get the hell out. For most bodybuilders back then, there were probably no easy days in the gym. You either give it all you got, or you don’t workout at all.

Since they understood the importance of lifting heavy weights to build muscle on most if not all compound exercises, this made easy workouts virtually impossible. They HAD to concentrate on what they were doing. They HAD to work hard on each rep of each set of each exercise. If they didn’t, they wouldn’t get any stronger, and if they didn’t get any stronger then they knew they wouldn’t get any bigger.

There were few if any supplements back then and steroids weren’t even heard of yet. They didn’t have machines or pulleys or cables. But what they did have was more then average successful weight trainers.

Gains of 10 pounds a month for hardgainers was not uncommon, and many gained 20 to 30 pounds of muscle within just a couple of months without much of a thought. Why? Because they weren’t exposed to the same bunch of garbage that is out there today. They trained with the right knowledge and loads of hard work and common sense.

If you really want results from your workouts and learn how to gain weight fast, you have got to change your attitude and thinking towards your training. Think of how the old timers trained next time you hit the gym. Go there with a single purpose in mind, and never let your mind stray from your workout. Your results will triple by focusing your mind while at the gym. If you’re just an “average” gym member, you’re going to get average results.

If you really want to know how to gain weight fast, build muscle size and add some truly raw strength, then keep your workouts simple, focus on the compound exercises, and workout with 110% intensity. Next time you’re at the gym, think about how the old timers trained, and your results will improve tenfold.

Hope this helps,

Derek Manuel
How to Gain Weight Fast

How to Gain Weight Fast with these Visualization Tips

If you are reading this right now, I want you to raise your hand as high as you can. Go ahead and do it right now if you haven't already, I am going to make an important point here. OK, keeping your hand as high as you can, I want you now to raise your hand a little bit higher.

What's my point? Most of us have no idea what we are truly capable of, and we tend to often cut ourselves short. Metaphorically speaking, we tend to believe we have "raised our hands" as high as we can, when in reality we can always go a little higher.

If you are interested in how to gain weight fast and building muscle and raw strength beyond what you thought was capable for yourself, or maybe you just want a little trick to get some better results, then try visualization. You have probably heard someone at one time say, "I have to see it to believe it."

Well, any successful person in life in any category thinks the exact opposite, they believe it first and then they see it. Apply this to your training and your results will shoot through the roof.

Two ways in which you can use visualization are what we'll call long-term and short-term. Let's use the bench press for example. Let's say you currently can bench press 185 pounds for 10 reps
and your goal is to eventually bench press 250 pounds for 10 reps. Long term visualization is when you take some quiet time at night when you are lying in bed, relax your body and mind, and after a few minutes when you feel relaxed, you begin to visualize yourself bench pressing 250 pounds for 10 reps.

The key is to make it as real as possible, as if you are really in the gym working out. Use your senses to make this visual as real as possible; recall the smell, what the gym looks like, the feel of
the bar in your hands, what it sounds like in your gym, everything. See yourself completing each and every one of the ten reps in good form. Repeat this visualization every night, making it more
and more of a real experience.

Another trick you can use is to see someone else perform ten reps with 250 pounds. When I was squatting around 300 pounds and had my goal of 415 pounds, I went on YouTube and watched
videos of other people squat 415 pounds with ease and this totally gave me a new perspective, and the 300 pounds I was currently squatting no longer seemed so heavy.

Short term visualization works like this: when you are actually at the gym and getting ready to bench press, lie down on the bench and close your eyes. If you are going to do ten reps, then visualize yourself doing all ten reps in good form. It is important that you go through each rep in your head - and that you finish! Once you see it in your mind, snap open your eyes and perform the set; and repeat what you've already done in your imagination.

A final little trick you can use is to visualize yourself as being your favorite bodybuilder, or anyone with a lot more muscle and strength then you have while performing a set. Convince yourself as much as possible at that moment that you are really that person; visualize having those muscles, and the strength that comes with it, and then perform the set. This technique also works when doing exercises that might not be as challenging on your strength, such as pumping out your pectoral muscles with some dumbbell fly's; I'll bet you'll be able to pump out a few more reps then usual acting like a pro bodybuilder.

So if you are a hardgainer wanting to learn how to gain weight fast and build some real muscle mass, practice these visualization techniques and over time you will be getting a heck of a lot better of a workout then you were without them, thus bringing you closer to performing your best, meaning you'll get better results.

I'll talk to you soon,

Your Friend,

Derek Manuel
How to Gain Weight Fast