It's frustrating when you put in the effort at the gym but struggle to see muscle growth. If you're a hardgainer, building muscle can feel like an uphill battle. But don't give up! With the right approach, you can overcome your genetic predisposition and achieve the physique you desire. Here's how: 1. Fuel Your Gains : Eat 5-6 meals throughout the day to provide your body with a consistent stream of nutrients. Prioritize protein-rich foods like meat, fish, eggs, and dairy. 2. Train Smart, Not Longer : Keep your workouts focused and intense, aiming for 60 minutes or less. Overtraining can hinder your progress, especially as a hardgainer. 3. Prioritize Compound Exercises : Focus on compound movements like squats, deadlifts, bench presses, and overhead presses. These exercises engage multiple muscle groups simultaneously, maximizing muscle activation and growth hormone release. 4. Find Your Rep Sweet Spot : Vary your rep ranges every few weeks to challenge ...
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