There are some key workouts that can be done for the hardgainer to build muscle. These workouts target the biceps, triceps, chest and back. The main thing to remember is not to overwork the muscle.

Muscles need the proper amount of time to rest so they can repair themselves and grow stronger. For programs that aim to build muscle you need a set a schedule that you can stick to. It may be difficult for the first two weeks to stick to the schedule, but after that the workout will become a part of your daily life. And if you do it right you’ll start seeing results within 2 or 3 weeks…what do you think that will do to your ability to stick to it?

You can choose what days you will workout each muscle, but generally you are going to want to rest for a couple of days between muscle groups to allow for growth and regeneration. Some programs group the back and triceps together on one day, legs and shoulders in between and chest and biceps on the third day. Abs should be worked a couple of times a week, maybe 3-4 days apart. It is also common to workout 5 days in a row and then to rest on the weekends. An every other day workout would also be appropriate. It really depends on what fits best into your daily schedule and what youcan commit to.

Many experts say that Cardio should always start your muscle building workout.  Cardio will get the heart rate up and warm your body prior to the rest of the workout. About 10-15 minutes should be enough to get the blood pumping before switching to weights. And don’t forget to stretch before lifting so you don’t injure yourself!

Focus on 3-4 different exercises for each muscle group. This will give them each a variety so that the muscle can be stretched in different ways. High weight and low reps is one key to building muscle mass.

You can take a trip to your local GNC or Vitamin World to get information on the best muscle building supplements. With programs to build muscle it is perfectly acceptable to use a supplement that will target the muscles that need some extra help. Protein powders are add lean muscle mass to the body. Supplements, of course, are not a quick fix. You still have to work just as hard during your workouts to ensure the best results.

These are, of course, general guidelines to building muscle for the hardgainer.  It took me a long time to finally figure out what worked for me and helped me add 35 pounds of muscle.  It took a long time to find the secret, but once I stumbled on it I was on my way and never looked back.  I’d like to save you a lot of time by sharing that secret with you…but I always save the best stuff for readers who have subscribed to the Hardgainer Zone.

If you just enter your name and email address I’ll tell you my whole story and share the secret I stumbled on that allowed my to become a “hardgainer no more.”   (Don’t worry, I’m not going to share your email address with anyone else!)

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Talk to you soon!