July 22, 2024

F1000 Scientist

Health to Life

Discover the Simplified Hardgainer Workout Routine – How to Build Muscle Mass Successfully

3 min read

Hardgainer frustration!

It could be frustrating to realize that you are a hardgainer, especially if you have spend a long time working out and not showing any results. If you are a hardgainer, following any workout routine may not be effective for you. You need a hardgainer workout routine that is specifically aimed at your precise body type and its requirements. In order to gain muscle mass, you need to work hard and push your body to accept the changes you are planning to adopt.

The Killer Hardgainer Work Out Routine!

Deadlift can do wonders when it comes to muscle gain for a hardgainer. Why deadlift? This question is like asking why breathe for hardgainers? Deadlift is a complete body exercise and is very effective for hardgainers to increase muscle mass. There is no other exercise or lift that allows you to lift hundreds of pounds weight with bare hands. Deadlift is indeed magical since you don’t feel similar amount of joy or confidence doing other hardgainer workout routines other than deadlifting. There are simply endless reasons why people are so much looking forward to deadlift today.

Hardgainer Warmup!

Before you begin with the real hardgainer workout routine, make sure you warm up your body with some squats and light weighted deadlifts. However, make sure you don’t over-perform the warm up exercise. You should be fresh throughout the exercise routine so you don’t get exhausted or give up too soon this is even more important being a hardgainer. Add a little extra weight every time you begin with the exercise. This is a killer hardgainer workout routine, so make sure you are mentally and physically prepared.

Hardgainer 20 rep Deadlift

Your workout should begin with a 20 rep deadlift. So what are these 20 rep deadlifts and how do you perform them? The recipe of a 20 rep hardgainer deadlift is deceivingly simple. Do not let the apparent simplicity of the program fool you. 20 repetition deadlift will prove to be a very challenging exercise regimen that will ever come your way.

  • A 20 rep deadlift should be performed every time.
  • If 20 reps become too intense for a typical hardgainer, weight can be adjusted according to 12 to 15 reps so that you encouraged completing all 20 reps in a go.
  • Take small breaks and breathe if the routine gets tough for you, but make sure you complete all 20 reps before giving up.
  • Try and increase weight from one training session to another in order to increase your stamina to complete all 20 reps in one go.

Remember, there is no space for cheating, so keep going with the routine steadily. Keep your focus on the 20 reps so that you are encouraged enough to stop only when you achieve it.

Hardgainer Breaks

Do not hesitate to take a break when to exercise routine gets tough. Take deep breaths to freshen up and rejuvenate yourself for the next session. Go according to a plan so that you can take up to 20 reps in a go. However, if it gets too exhausting, don’t do it. You may also decide to add two repetitions to your next hardgainer workout routine and continue adding up until you reach 20 reps deadlift exercise in a go. Play safe and resume your deadlift workout at twelve repetitions.

This is a killer hardgainer workout routine, so adjust your sleeping hours from up till 10 hours a day in the beginning to at least 8 hours a day subsequently. Eat food properly and add proteins to your diet. Since this is a killing exercise routine, make sure you sleep enough and take care of yourself so that you boost your growth.

Ever wondered why most exercise routines didn’t help you gain? Various exercise routines result in the over-taxation of the nervous system of a hardgainer. This eventually utilizes all the regenerative powers of a hardgainer’s body and therefore isn’t effective. There is no charm in staying even after spending hours doing vigorous workout routines daily. It is important that you add bulk and muscles just like anybody else. Let your muscles work in a specific routine designed for your body to enjoy more impact and great results.

Last but not the least, visit a chiropractor or doctor to ensure your body is ready for such a workout before you begin.

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