What is a hardgainer and how to get over it and which split program you should follow?

 

Being a hard gainer isn't easy, it take too much time and effort to put some weight. in this article we will talk about what is a hard gainer and how to get over it?.

What is hardgainer?

Hardgainer are those types of person who puts amount of effort but finds it challenging to gain muscle mass or weight or desired muscular structure. 

There are some common cause which makes you hard gainer are:

• Ectomorph body type  
• Lack of proper nutrient 
• Malnutrition
• Very low physical
• Very extraneous physical exercise with less recovery time
• Systemic disease
• Metabolic disease

How to get over it?

So if you are hardgainer then keep one thing in your mind that it will take some time to gain muscle or weight gain, here we are sharing some key points for you:

• Now its time to make changes in your diet plan
• First know about your calories that you need for weight gain 
• And get your each and every calories from Macros
• You can follow 50:30:20 rule, 50% carbohydrates, 30% protein, and 20% fat of total number of calories
• For additional you can consume mass gainer
• Do regular exercise for 60-90 minutes 4-5 times a week and take proper rest 

Use Daily calorie intake calculator to calculate your everyday calories. 

Related article: Know your macros | how macros helps in weight gain?

>> Gain Your Body Weight in 30 days

Exercise that hardgainer can do for better gaining

• You can follow split program, like Push-Pull and Leg 
• Monday- Push
• Tuesday- Pull
• Wednesday- Legs and Abs and repeat the same for following days and take rest on sunday
• Exercise for Pull day: Lat pull down, Barbell row, Weighted pull ups, Rear delt fly, machine preacher curl and hammer curl. 
• Exercise for Push day: Incline chest press with dumbbell, Cable cross over, chest fly, Dumbbell overhead press, dumbbell lateral raise, triceps cable push down, skull crusher.
• Exercise for Legs and Abs: Weighted squat, Leg press, Leg curl, leg extension, calf raise, planks, hanging leg raise, russian twist. 
• For each exercise your sets should be in between 3-5 and last rep of every set should be your failure rep. 
• Every rep count.

 

Related article: Push, Pull and Leg workout for beginners : Beginner's workout Plan

Best push exercises : Push-Pull-Leg Series Part 1

Best pull exercises : Push-Pull-Leg Series Part 2

Leg day workout: Push-Pull-Leg Series Part 3