hardgainers !
 

Add Carb Re-Feeds to Your Diet

Mesomorphs and endomorphs often use carb cycling, ketogenic diets, and low carb diets to build muscle and maintain low body fat.

However, this doesn’t apply to hardgainers.

If you want bigger arms and more strength, add a weekly re-feed day to your diet.

Schedule your re-feed day when you have your hardest workout.

Eat twice as many carbs as usual, including quinoa, rice, vegetables, fruit, pasta, and sweet potatoes.

This helps increase your anabolic hormones and restore muscle glycogen levels.

Eat More

Hardgainers need to eat more in order to build muscle.
Don’t fear fat and carbs.

These nutrients are the hardgainer’s best friend friends. Make sure you increase your protein intake too.
Load up on carbs after training. Add dextrose or honey to your post-workout protein shake.
Have at least five small meals throughout the day.
Each meal should be rich in protein, carbs, and healthy fats from quality food.

Do Less Cardio

Too much cardio waists muscle.
While most people can do about*30 minutes of cardio*a day without losing muscle, hardgainers should spend less time on the treadmill.
For them, a light jog or a brisk walk three times a week is more than enough to stay healthy and prevent fat accumulation. Cardio burns calories and causes muscle fatigue.
As a hardgainer, you need to take in more calories than you burn.
If you do too much cardio, it will take longer to build muscle and recover after training.

Focus on Compound Movements

If you want bigger arms, focus on compound movements like squats, deadlifts, pull-ups, push-ups, chin-ups, overhead presses, bench presses, and rows.
These exercises help build the foundation for muscle mass and strength gains.

They are practically guaranteed to add some mass to your frame. Use a barbell for the majority of your training.

Hardgainers*have a limited recovery capacity, so they should spend their energy on exercises that stimulate the greatest number of muscle fibers at once.

In other words, you need to cut out isolation exercises. Maintain good form and avoid traditional split routines.