Hardgainer Routine for Increased Muscle Size Fast

As a hardgainer, it’s safe to say that the number one priority when strength training is to increase muscle size. The best way to achieve this goal is to target a type of muscular hypertrophy called sarcoplasmic. This type of hypertrophy increases the volume of sarcoplasmic fluid in the muscle cell causing increase in muscle size. The only difference between gaining size and gaining strength is the rep range in which you train. Now, you may have heard over the years that low weight with high reps increase definition and heavy weight with low reps increase size. This theory is a load of crap to say the least. Lifting heavy with low repletion targets a muscular hypertrophy called myofibrillar which increases mainly strength and density. The only factors that you should consider when trying to build muscle definition are lower body fat and increased density. With that being said, that old theory I mentioned has it completely backwards.

What is the rep range for building muscle size?
The rep range that targets sarcoplasmic hypertrophy to increase muscle size is generally 12 or more. The idea is not to lift light weight and pump out 20 reps no problem. The idea should be to lift heavy and still be able to squeeze out atleast 12 reps. If you can somehow manage to push for 15, that would work fine as well as long as your aren’t lifting too light. The more traditional way to calculate what weight would work well for you is to calculate how much 65% of your one rep max would be.

For example: Your one rep maximum bench press is 225.
65% of 225 is about 146. This would give you a great idea as to how heavy you should be lifting in order to trigger sarcoplasmic hypertrophy.

The type of exercise routine you follow is equally as important as the rep range you use. If you are a beginner or advanced lifter who is looking for a great full body workout for explosive results, check out my personal hardgainer routine.

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Hardgainer Routine - 3 Day Split to Gain Muscle Mass

If you're searching for a great hardgainer routine for building muscle size, then I've got a great one for you. There are lots of programs around, particularly with the net, that it can be super easy to get baffled about what works, who to listen to, what number of sets to do, how many reps, how long to rest, the list goes on and on. This system has worked magic for hundreds and probably thousands of weight trainers and bodybuilders alike in both building muscle and gaining strength. No matter how long and how fast bodybuilding will grow, the 5x5 system will ALWAYS be a proven method to stack on gains like nothing else.

Here is the entire hardgainer routine for building mass you can follow:

Mon/Wed/Fri

1) Heavy Barbell Squats
2) Bench Press
3) T-Bar Rows or Bent Over Barbell Rows
4) Barbell Or Dumbbell Shoulder Press
5) Stiff-legged Deadlifts
6) Barbell Curls

Get started doing every one of the following workouts 3 days per week, and when you feel the weight getting heavier and tougher to control, you can switch to 2 times a week with 2 to 3 days in-between workouts for more recovery time. These are the backbone of muscle building exercises, and simply because the program looks straightforward does not mean it will be easy, but most importantly, it's going to produce RESULTS.

Stay on this hardgainer routine for two to three months make sure you're continually adding weight and becoming steadily stronger, your muscle mass will follow.

So to recap what we've learned in this Hardgainer Routine, muscle growth can be achieved through proper diet, having the right type of exercise program, and the right mindset!

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