Hardgainersare unique.
They require a specialized hardgainer workoutbecause the regular bodybuilding workouts just don't cut it for them.
What everybody else can do to build muscle, the hardgainer must do differently.
It takes some getting used to, but when mastered, hardgainerscan attain the rock hard muscular body they have been told they can never have.
The hardgainer workout should consist of big, compound exercises that involve the entire body.
These include squats, deadlifts, tricep dips, pushups, etc.
This is something to keep in mind when choosing an exercise...
if it involves your body moving through space, it is good.
If it involves you remaining still while only moving one body part, it should be avoided.
Here are some commonly included exercises that should always be avoided in your hardgainer workout: 1.
Smith Machine Squats - Squats are the king of all lower body exercises.
They strengthen your legs while providing stabilization of the core and the lower back.
Doing this classic exercise on a machine is not only harmful to your knees but it is not in the least bit realistic.
Think about it, when do you ever completely isolate your legs in real life without any help from your trunk? Never.
2.
Leg Extension - This is basically the same concept as the machine squats...
no isolation movements should be a part of a hardgainer workout.
You don't isolate your muscles when playing sports and you shouldn't do it in the gym.
Stick with squats for your primary leg builders and you will see just how effective squats are.
3.
Abdominal Crunch Machines - The key is that a proper hardgainer workout already includes abdominal training...
in just about every single exercise.
The types of compound exercises that should be included will have built-in abdominal training because the core will be forced to contract and stabilize the body.
Thus, making any additional ab training overkill.
4.
Concentration Curls - The biceps are traditionally one of the "glory muscles" that every one seems to want to work out.
The problem is not that they are not important, but it's that almost everybody, not just hardgainers, make them too important.
The only bicep workouts that are effective at building muscle are the chin up and barbell curl.
That's it.
Hardgainers respond best to heavy weight exercises and since the concentration curl isolates the bicep, it forces a lighter weight which in turn renders this an ineffective move.
Can you see where the problem lies in these exercises? It's mostly about isolation.
Isolation is just plain unrealistic.
Furthermore, it forces lighter than normal weight which is extremely ineffective for the hardgainer who thrives on heavy, compound exercises.
When you stick with these compound exercises in your hardgainer workout, you will build muscle mass.