Hardgainer Essentials
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Transcript of Hardgainer Essentials
HADGAINER ESSENTIALS!!!
1. High glycemic food for breakfast and post-workout. (Not Pre-workout)
Create a short-term spike of insulin shoot free testosterone directly into your muscle cells making insane new growth
2. Do 3 SETS (15-20reps) of high volume SQUATS before each workout for 1 week.
Boost your growth
3. Tips for Daily Eating Lean Protein Unprocessed carbs Fruits and vegetables everyday Good fats with every meal (except post-workout) Eat the bulk of your carbs around your workout
4. Consume your Weight gainer shake pre, during and post-workout.
Increase anabolic environment for more growth
5. Every 4th day, forget about food. Don’t try to eat 6 or 8 times a day. Eat what you want, when you want, and don’t take any supplements. Let your body detox, let your mind go free.
6. Consume a lot of Water
Reduce stress on kidneys put by protein
7. Supplement with vitamin B-12
Optimize nervous system and you don’t add bodyfat from all the calorie intake
8. ZMA 45-min before bed + Protein Casein immediately before bed (Melatonin enhance your sleep for more growth, but should not be taken with ZMA because of calcium)
Sleep better and maximize testosterone level for growth
9. Caffeine for an intense workout + Weight Gainer shake + Creatine as Pre-workout(L-Arginine helps muscle pump which helps muscle growth)
10. Creatine boost testosterone level = More Growth!!!
5g
11. BCAA’s add more muscle, burn more fats and gain more strength
HADGAINER ESSENTIALS!!!
5-10g during workout to experience greater amino acid uptake to build more muscle
12. 3 Mistakes to avoid i. Not setting short term, realistic goalsii. Not tracking your progressiii. Sacrificing form for ego
13. Naturally Increase Growth Hormone To Build Muscle And Burn Fat Fast:
i. The shorter your rest periods, the more lactic acid you’ll produce and the greater your growth hormone response. Keep your rest periods under one minute to naturally increase growth hormone and build more muscle.
ii. Keep your reps at 8–12 but don’t be afraid to go much, much higher
iii. Squeeze your target muscle for 1–2 seconds before lowering the weight and repeating for the next rep. You’ll inject more growth hormone into your body to build muscle fast.
14. Upgrade your Range Of Motion to favour full muscle growth
15. Mass Building Negatives Build More Muscle
16. Consume a lot of Carbs for fast weight gain.
17. Stick with compound exercises as much as possible for about 6–8 rep
18. On the last set of each exercise, on the last rep bring the weight to the flex position and squeeze for 20sec, put the weight slowly down. (Do it for 1week, skip the next and Repeat!)
19. Always train lower ABS first in ABS workout, followed by upper ABS
20. Reaching muscle failure at 8 rep do 1 forced rep and lower the weight for 30-60 sec.
21. Testosterone levels are highest around 7:00 am and again at 1:00pm during the day, exercise at these time to skyrocket growth.
22. Digestive enzymes support muscle repair and growth
23. Superset exercise to attack both fast twitch and slow twitch muscle fibers
24. Use slower lifting tempos to increase muscle size
25. Focus on negative for more growth
HADGAINER ESSENTIALS!!!
26. Do No More Than 3-4 Sets Per Muscle Group
27. Use free weight and compound exercises for maximum neuromuscular activation
28. Including both high- and low-rep sets in your workouts ensures that you hit both your fast-and your slow-twitch muscle fibers(REST PAUSE)
Lift 12-15 reps.
Without letting go of the bar, set it down, take two breaths, and do 1-or-2 more repetitions.
Continue the process until you reach 20 reps. That’s 1 set; do 3 sets total.
29. Training to failure will activate satellite cells and recruit the highest threshold type II fibers to a greater degree than not training to failure but doing more volume.
30. Try 2 week dumbbell only training.
31. Modify every routine after 5 workout
32. Regular eating 6-8 meals per day and double food intake!
33. Keep workout short 45min – 1h MAX not more!!
34. Sleep 8-9h for recovery and decrease cortisol level
35. 1g vitamin C daily to reduce cortisol and increase testosterone by 20%!!! + Multivitamin daily
36. Drink Water + Protein shake to reduce muscle acidity
37. Add Olive oil to your meals
Good fats