Gain Weight and Build Muscle in 2010

If you've been going to the gym day in and day out, eating everything in site and gaging down useless supplements (not to mention unnecessarily draining your wallet), and you're just about fed up, listen here.

Gaining weight, even for hardgainers, doesn't have to be that complicated. In fact, it's not complicated at all. It's actually rather simple.

Even further, most things in life are simple. If you want to have more money next year spend less then you earn. If you want to learn another language set aside time everyday to practice and progress using a step-by-step proven formula. If you wanted to lose weight, exercise enough to where you burn more calories then you consume, and eat less more often of healthier and balanced foods.

Not to say that there is not more to it then just these over simplifications, but there really isn't MUCH more to it. Of course, we as humans love to complicate things.

Well I am here to tell you that gaining weight isn't all that complicated. Does it take hard work? Hell yes it does. Does it take consistency? You bet.

But the bottom line is you have to harmonize all of the factors that contribute to the bodies ability to gain weight and build muscle. The problem most people have is that they take a simple process and complicate it.

It's not most peoples fault, however, because the only way for the fitness industry to continue to make money is to continue to promote and advertise "new" and "revolutionary" supplements, equipment, and blah blah blah.

Now, you might be saying to yourself right now, "But Derek, YOU'RE in the fitness industry, this is how YOU make a living, so why should I listen to you??"

Good question. The answer is this: I'm never selling anything new. I have and always will be promoting the same old boring ebook for years and years.

Why? Because it WORKS. I never claim ANYTHING in this book is "new" or "revolutionary" because the God honest truth is that the fastest way to gain weight and build muscle has and always will be through just a few simple principles applied harmoniously.

How to Gain Weight and Build Muscle for Hardgainers is as successful as it is today because it cuts through all of the BS and tells you EVERYTHING you will EVER need to know about gaining weight and building muscle as fast as naturally possible for hardgainers. Period.

So if you are tired of hearing the latest FAD in gaining weight and building muscle that simply won't work for hardgainers and want just the simple straight forward truth, then get a copy of my ebook now.

How to Gain Weight and Build Muscle for Hardgainers

What better way to start off your 2010 when you are most motivated and energized with a time honored and proven step-by-step program that covers everything from A to Z in the SIMPLEST form possible for hardgainers.

One more thing, I have a New Years sale going on until, surprise surprise, New Years Day. After that it will probably go back to the normal price, so there's no time to waste here.

Train hard and follow everything to the letter, then let me here about YOUR results.

How to Gain Weight and Build Muscle for Hardgainers

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

How to Gain Weight Fast with the Best Supplements for Hardgainers

Hey guys,

I'm usually not one to talk much about supplements, all you have to do is flip through any muscle mag and you'll get bombarded with all that crap for 90% of the pages. However, as much as I hate how they market supplements as some magic formula that you can just take with a glass of water and wake up the next morning looking like the guy on the add, supplements still are an important aspect to any weight gain program, provided you take the right ones for the right reasons.

If you want to gain weight fast, adding the right combination of supplements to an already effective weight gain program can make progress much faster.

I recently found a good article on some of the best supplements for a hardgainer weight gain program as well as why each one is important. Check it out below.

The BEST Muscle Growth Supplements for Hardgainers

"Nutritional supplements are good because they prevent us from getting any nutritional deficiencies. The increased activity levels from your new exercise program will make your body have greater demands for vitamins and minerals, which will increase the probability of you suffering a deficiency without supplementation. Even a slight nutrient deficiency can sabotage muscle growth.

Can’t we get all the nutrients we need from food alone? We cannot rely solely on food nowadays to provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket, cooking, air, and even light have already robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.

Not all supplements are created equal though. Some your body always needs, others are more dependent upon what your goals are and what your budget looks like. Below you will learn what the different categories of supplements are and which ones you need to use at all times. Read the rest here

Talk to ya soon,

Derek Manuel
How to Gain Weight Fast

The Hardgainer Way....

Hey guys,

As fellow hardgainers, we can view our "curse" in one of two ways. One, we can do what most people do and use it as an excuse of why we can't ever gain weight or build muscle. We can just blame our genetics and decide it's not even worth trying to gain weight and build muscle since we have to work 10 times harder then the average person.

The other way you can look at it is as if it is a gift. We can take something that started off as a major "weakness" and completely turn it on its head. We can have the mindset that YOU are in control of YOUR life, and refuse to make excuses or blame "circumstances" as to why you will never be successful in building the body you want.

Obviously, the second option is sounds like an easy choice to go with, but it is a lot harder said then done. We often times fool ourselves with actually believing what we tell ourselves most.

Any success in life requires first a winning attitude. An attitude that lives off the saying, "It's not what happens to you, it's how you respond to what happens to you that makes the difference in you life."

As hardgainers, it is very easy for us to just blame circumstance, but if you really need to gain weight and build muscle either just as much as the other guy or even more so, then you have to train your mind to respond with the winners attitude.

So if you have been living your life telling yourself that you'll never gain weight or build muscle BECAUSE you are a hardgainer and that you shouldn't have to work harder then others to gain weight, it is time for you to change your thinking.

It is time to embrace being a hardgainer as a gift. A gift that gives each one of us the hunger and desire to really prove that we can succeed in our journey to better bodies. After all, success is that much sweeter when you have more to overcome then the "average" person and you still get better results.

So, fellow hardgainers, accept the fact that we are born hardgainers, and use it to your advantage to build a hunger, desire, and work ethic that will smash all limitations that we thought were holding us back this whole time.

I hope this helps,

Your Friend,

Derek Manuel
Hardgainer Workout

P.S. Need to gain weight and build muscle mass but don't have a hardgainer workout program on how to do it? Check out the second edition of my best-selling ebook, How to Gain Weight and Build Muscle for Hardgainers.

Proven weight gain programs, diet and nutrition guidelines, goal setting, exercises and more ALL geared for HARDGAINERS ONLY!!

Check it our here for more info: How to Gain Weight and Build Muscle for Hardgainers