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Tips for a Hardgainer

post #1 of 25
5/13/09 at 3:36am
Thread Starter 
So to try and get a better fit before I go and buy some new outfits I want to bulk up a bit. I am really thin, at 130 lbs and 5'10". I work out and lift weights, but have a really fast metabolism so I don't see the muscle definition changing. There is progress in the fact that I can lift more than when I started, and although this is good being able to look bigger would be nice too.

If there is a workout routine that someone could recommend me, or tips on hardgaining then I would appreciate the help.
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post #2 of 25
5/13/09 at 3:40am
"fast metabolism" = eat more. "slow metabolism" = eat less. Pick a workout program you like and stick to it for a minimum of 3 months. That simple.
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post #3 of 25
5/13/09 at 6:33am
I agree with the poster above 1. eat eat eat, you can get away with relatively 'dirty' food just watch the fats and stick with high protein. 2. use a 'bodybuilding' split with 'core' exercises. (4 day a week body part split mainly focusing on free weights compound movements like bench press, military press, squats, deadlifts, rows, pullups, barbell curls, skullcrushers, 6-8 reps done heavy). 3. it takes time just stick in there and don't over think shit.
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post #4 of 25
5/13/09 at 3:13pm
i read and used a good deal of info from the book scrawny to brawny and had excellent results. i'd give it a read. it isn't rocket science but it does make a nice reference.
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post #5 of 25
5/13/09 at 3:18pm
Quote:
Originally Posted by js4design View Post
i read and used a good deal of info from the book scrawny to brawny and had excellent results. i'd give it a read. it isn't rocket science but it does make a nice reference.

+1 on the Scrawny to Brawny book.

Lots of good info there.
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post #6 of 25
5/13/09 at 4:28pm
Deadlifts and farmer's walk combined with lots of food will bulk you. That's how you put on armor in the pen.
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post #7 of 25
5/13/09 at 7:25pm
Work out 3-4 times a week. Do not work out more than this. Also, only work out an hour at a time. Do not do any cardio.

Do the following exercises (divided by 3 or 4 days a week, aka not all on the same day):
Deadlifts
Squats
Dips
Bench press
Military press
Pull-ups

Eat a ton of food. I had to rely on two or three protein shakes a day to get enough calories.
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post #8 of 25
5/13/09 at 7:44pm
compound lifts and you have got to eat a lot, if you are a truly hard gainer I mean eat to the point where you feel like you are going to barf.

I can't eat like I use to, but when I first started eating a bowl of cereal in the morning would fill me up. It took me awhile to get use to waking up to a protein shake, eggs, then a bagel with peanut butter. When I was at 160lbs I could eat more than my buddy who was nearing 200lbs and was notorious for eating a insane amount of food for lunch.
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post #9 of 25
5/13/09 at 7:56pm
Eat more. I've heard of guys drinking 4 litres of homo milk a day to bulk up.
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post #10 of 25
5/13/09 at 8:00pm
all of the exercises mentioned will be effective or ineffective depending on how much you eat. Eat motherfucker eat.
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post #11 of 25
5/13/09 at 8:13pm
Quote:
Originally Posted by enjoiii View Post
I've heard of guys drinking 4 litres of homo milk a day to bulk up.

Do I need to point out that that reads differently that it was intended?

Seriously though, lots of milk can do the trick. That's where we got bulk calories when I was in the feds. Grab three cups in the chow line.

And some people drink homo milk in the feds too. Egads.
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post #12 of 25
5/14/09 at 8:10pm
I hate the term hardgainer. It's bullshit made up by skinny guys who fail because they have not done enough of their homework when it comes to bulking. I was one of those guys a couple of years ago.

The bottom line is:

If you are not putting on weight you are not eating enough, getting enough sleep (8-10 hrs), or both. It really is that simple. Your body is not any different than anyone elses. It boils down to the law of thermodynamics. Energy in > energy out = gain. Energy in < energy out = loss.

You should be spreading your calories between 6-8 meals/day and your biggest meal should be breakfast and before bed you should ingest some sort of food or shake that contains casein.

Here are a couple of foods that will give you great results: Eggs, oatmeal, natural peanut butter, steak, chicken, whole wheat bread, whole wheat pasta, milk and many many others. Also, don't waste your time with "weight gainers" they are full of sugar and other garbage. Just make your own with chocolate whey protein, oats that have been blended into a powder, peanut butter, and milk. It's delicious.
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post #13 of 25
5/14/09 at 8:31pm
Quote:
Originally Posted by Kris View Post
Do I need to point out that that reads differently that it was intended?

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post #14 of 25
5/14/09 at 8:37pm
Good advice from Johnny. If you are already working out (gaining strength, as you said) you simply are not eating enough. If your appetite is small then you can start eating more by getting calories from liquids. Someone before mentioned milk. This is a very easy and basic way to do it. Three big glasses of 2% milk a day will add approx. 550 kcals to your diet. One in morning, one during the day, and one in night. Also, I've found that if you start to eat more often and force yourself to eat that eventually you will become hungrier and WANT to eat more.
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post #15 of 25
5/14/09 at 9:10pm
Depends on your situation...are you young, and living with your parents? If so, most of your meals are probably provided for you. In that case, just get bigger portions. Make sure you eat breakfast, even something simple - 2 fried eggs + toast + milk.

The 6-8 meals per day thing is good, but not possible for everybody. The most important thing is taking in more calories than you are burning. Also, you don't have to think of them as full meals. For example, have 3 major meals, along with 3 snacks.

What is your timing like for an average day, in terms of meals, school/work, working out?
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