Hardgainer Routines for Ectomorphs

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Secrets of Hardgainer Routines That Work

If you stopped to read this page you are probably like me, a "hardgainer". We've been called the skinny guy, the bean pole, the twig and now the scientific term, ectomorph.

Ectomorph is a five dollar word describing body types that generally have low muscle mass, long limbs, slender bone structure and fast metabolisms.

So if you are sick and tired of your body and want to see a new muscular you in the mirror? Then stick around and learn how gain lean muscle mass with hardgainer routines gathered from across the globe.

Hardgainers also tend to have more than average endurance type muscle fibers, and higher levels of stress hormones like cortisol.

So how do you combat this curse of nature?

Nutrition Facts Every Ectomorph Should Know:
To gain muscle mass a hardgainer must consume enough calories. How do I know how many calories I need? Glad you asked.

Here's how to roughly calculate your daily maintenance calorie intake-
Multiply your body weight by 15. So if you weigh 150lbs, your daily calorie consumption will be around 2250 calories.(150x15=2250)This what you eat to stay at your current weight. To gain muscle, add 500 calories to your daily intake. So now you are at 2750 calories, split up into 5-6 meals per day. Fine tune the added calories so that you are gaining muscle and a minimum of fat.

Carbs- Most experts agree that you should get about 60% of your calories from Carbohydrates. One carb gram equals 4 calories.

Protein- Consume 1-1.5 grams of protein for every pound you want to weigh. If your goal weight is 175lbs, then you need 175-263 grams of protein every day. Again spread out over 5-6 meals. One gram of protein equals 4 calories.

Fats-Keep fat intake to about 20% of your total calories.

hardgainer workout results 5 Proven Hardgainer Routines Mass Builders That You Should Be Doing:

You will want to perform compound movements. Get as many muscles involved as possible. No isolation exercises.

    Concentrate on:
  • Squat-Works the glutes, quadriceps, erectors and hamstrings.

  • Deadlift-Works lats, glutes, erectors, rhomboids, traps and teres.

  • Bench Press-Works pecs, lats, triceps and front delts.

  • Military Press-Works pecs, delts and triceps.

  • Pull Ups & Bar Dips-Are proven mass builders as well.

I know you've been hearing all the chatter around the internet about Jeff Anderson's launch of his new "ectomorph" bodybuilding program...

..."Hardgainer Project X"!

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So Whats Next?

Take action. Choose one of our recommended hardgainer routines or check out some of the quality paid programs you see advertised, and get started.
Decide that you will not tolerate being skinny for one more day.

Editors Note- Programs like that of Vince Del Monte are "best selling" for a reason. They work. Is the price that is holding you back?
The No Nonsense Bodybuilding Program costs $77. Sounds like a lot of money right? But... it is only 22 cents a day. I did the math. Is the price of a stick of gum going to keep you skinny? I think you have more sense and resolve than that.

Featured Hardgainer Routine:

The 10-8-6-15 Program Hybrid

The 10-8-6-15 routine was promoted by muscle legend Vince Gironda and has been used for more than 50 years.

How it works-

    You perform four sets of each exercise.
  • Set(1) 10 reps of 50% of your maximum.*

  • Set(2) 8 reps of 75% of your maximum*

  • Set(3) 6 reps of 100% of your maximum*

  • Set(4) 15 reps of 35% of your maximum*
*Gironda's version of "maximum" is a weight in which you can just complete 6 reps.

Rest between sets is no longer than 60 seconds.

    The Exercises:

  • Front Squats
  • Close Grip Bench Press
  • Military Press
  • Dumbbell Curls
  • Bent Over Rows

Complete this full body workout 3 days per week- Monday, Wednesday, Friday.

More Recommended Hardgainer Routines

An old school, time tested, pack on muscle program is the 5x5 routine. This was a favorite of Arnold Schwarzenegger and his mentor Reg Park.

If you are looking for a simple but brutally effective mass building program, check out Escalating Density Training by strength guru Charles Staley. This guy trains Olympians and Pro athletes. EDT is worth checking out.

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