Stop Being A Skinny Hard Gainer-Build Lean Muscle Mass Fast

By: Ollie Lawson Click author's name for more of his/her articles

You are a skinny hard gainer. You find it hard to defeat your genetics and whatever you do, cannot seem to build or retain any solid muscle mass. So as you start your muscle building journey, it is important you set realistic goals. The first question you ask yourself is:

1. How Much Muscle Mass Can You Really Gain?

Setting a goal of attaining the freaky muscle mass of the 'body men' who adorn the muscle magazines is almost certainly bound to end in disappointment and failure.

But be reassured. Yes you can build solid muscle mass.

With the proper training philosophy and ''training smart'' you can beat the curse and transform your hard gainers physique.

You will be able to build serious muscle mass..albeit within the constraints of your genetic make up and body type. You will gain slabs of good looking ripped muscle that will make your friends green with envy.

It might even turn you into a babe magnet! But hey, I make no promises.

2.What are the best exercises to do?

Ok. Now you have decided that you can actually gain solid muscle and set yourself realistic goals. What are the best muscle bodybuilding exercises to do?

First and foremost, the primary focus of your workouts must be free weights-the iron. Free weight exercises that bring a high level of neuromuscular activation. This sounds a bit of a mouthful, but it merely means exercises that involve more than one joint action. Multi-jointed compound exercises that engage and stimulate more than one major muscle group.

Squats or Heavy Leg Presses that bring into play the large quadricep muscles, glutes and hip flexors.

Flat Bench Presses involve the pectoralis major, front deltoids and triceps.

Deadlifts involve the quadriceps, glutes, hip flexors, erector spinae (lower back)

Bent Over Rows involve the latissmus dorsi, Trapezius, Rear deltoids and biceps.

Military Presses involve the shoulder muscles and triceps.

Resistance machines do have a role, and some isolation exercises like Leg Extensions, Leg Curls. Calf Raises and Barbell Curls. But I must emphasize, the bedrock of your routine must be the compound exercises.

3. How Often Should You Go To The Gym?

The maxim, more is better, does not hold true when it comes to the effort you need to put in to build muscle mass. I recommend that you do not go to the gym more than 3 times per week. It is important to realize that you do not build muscle whilst training. What you are doing is stimulating your body and muscles to respond to the workload they are being subjected to. They respond to this stimulus by getting stronger and bigger. Growing whilst you are recovering. Your time away from the gym provides this.

Working out three days out of seven gives you four days of recovery. You may think this is way too much. Wrong. You are not a pro bodybuilder, pumped full of steroids. Unless you have the enhanced, mutant recovery ability of The Wolverine, you cannot sustain going to the gym five days a week, wracking your body and nervous system with vein bursting, eyeball bulging, ridiculously insane workouts. Then the option of being able to go back home for a power nap after knocking back a gallon of a protein shake and off course a shot of anabolic steroids.

What you are is a Hard gainer. A normal everyday guy. You have to hold down a regular job and maybe look after a family, with the usual stresses and strains these bring. You also get to hang out with your friends, the occasional party and late night. All these everyday guy activities eat into your recovery time. They provide strains and stresses which can be deadly to your goal of building muscle mass.

So the bottom line is you need all the recovery time you can get.

4. How Long Should Your Workout Last?

I strongly recommend that your workouts should not exceed one hour. This includes a short cardio session and stretches. You may think. 'Jeez, I do not want to do this wussy stuff' - But be advised, the cardio and stretches constitute your warm up. Warmed up muscles work more efficiently. The risk of injury is also greatly reduced. I have been working out more than 15 years and my worst injury to date, a torn calf muscle.

5. The Importance Of Nutrition In Gaining Muscle

To get big, you have to eat big. Your body will need plenty of top class nutrients to fuel those workouts, aid your recovery and build those muscles. I do not suggest that you eat huge meals that leave you bloated and your digestive system overloaded. What you need to do is eat 4 to 6 meals a day, every 3 to 4 hours. You may find this a bit difficult to do because of lifestyle constraints, but hey, sacrifices have to be made!

Article Source: ABC Article Directory

About The Author: Ollie Lawson is a certified fitness trainer, nutritionist and former gym owner who has been training with weights for over 15 yrs. To learn how you can say goodbye to your hard gainer frame and build ripped muscle fast click here=>> fitness-nutrition-muscle.com. Claim your 10 free video coaching lessons