You may already be aware what a hardgainer is. However for those of you that do not then basically it is someone who finds it really difficult to put on weight: fat or muscle! Often this is put down to the fact that that person has a really fast metabolism.

Metabolism or metabolic rate is the speed at which your body burns up calories through the natural reactions in the body. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For supporting muscle gains we should be trying to creat a surplus amount of calories, this is difficult for hardgainers as they rapaidly use up their calories even at rest. So, how can hardgainers counter this? Here is our how to build muscle quickly guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio work actually speeds up the bodies metabolism, as well as using up calories whilst doing the exercises, you will also be increasing the rate at which you are burning up calories at rest after your workout. You must avoid this if you are trying to create a surplus amount of calories.

2) Eat for two! You need to take on board heaps of calories. To do this, simply try to double the amount of food that you would normally eat at every meal. Use oversized bowls so it is impossible to forget this.

3) Take on board every day 5-7 meals. This is critical to build up muscle. Your body can absorb only a fixed amount of nutrients at any given time that is why spreading out meals is necessary and to ensure the body is never waiting for food. Eating 2-3 meals per day is claimed to slow down the bodies metabolism which is true but this doesn't mean it is something that hardgainers sould do. Why? because your body can slip into starvation mode triggering the release of certain chemicals that will inhibit the muscle building process.

4) Make use of supplemements. Take full advantage of the numerous excellent supplements that are available such as protein shakes and meal replacement powders. These contain large amounts of precisely the things you need. The best times to take them are immediately before and after a workout when your body has the highest demand for them.

Quit performing exercise movements that are not mult joint exercises like concentration curls, only do compound exercises. Your sessions need to involve: dead lifts, pull ups, squats and bench presses. These are the most efficient way to put muscle in all the right places with the least amount of effort.

6) Quit doing so many sets. Muscle growth can be sparked by doing just 3 sets per muscle group in short 40 minute intense workouts. More is often worse for hardgainers! trigger muscle growth in the weight room then get out sharpish to conserve your calories for muscle growth.

7) Water, drink it and lots of it. It is necessary for nearly all reactions in the body so this is a real must. Drink lots and often.

There we are, give those tips a try. Wait for the results and see what they are after a couple of months before you judge them. Just go for it? I hope you found our how to build muscle up tips useful.

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