How To Gain Muscle as a Hardgainer
German Volume Training
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There are many people who are hardgainers that think all is lost when weight training. This is how to gain muscle as a hardgainer for beginners!
Stay tuned as I have a workout plan in this article so keep reading!
I am here to tell you that you can absolutely start building muscle as a hardgainer if you follow the foundation and workout plan for one week straight.
Trending: Go From 0 pull-ups to 5 pull-ups in just one week!
Where I Started and How I Helped 100 People Get Fit
I have a story to tell you on where I started, however, it’s important you understand that if you consider yourself a hardgainer, I want you to start forgiving yourself for not gaining muscle, because beating yourself up is going to hinder you from succeeding in the gym.
Now why should you listen to me? It’s because I’ve trained several clients and classmates to become the best, most healthiest versions of themselves they can possibly become.
Because if you are worried about what other people think of you, this is not going to work. I can tell you that nothing will change if the only reason you want to work out is to look good for other people.
It’s discipline and internal motivation that you want to develop to drive yourself to the gym and always go back. You can’t make a change without commitment, consistency, and sustainability.
With strength training, and some aerobic exercise training (in moderation) I showed SEVERAL people how to get fit. I've trained special populations, showed them where to start with lighter weight.
I also gave my classmate Lindsey the recommendation to drink amino acids which came from the drink, Amino Code.
Report: How to Conquer Your Fears!
This is one of my classmates Lisa (I am leaving her last name private out of respect) to be clear, she was extremely consistent and showed up to all of my classes.
If it’s in the wrong place, then you won’t stay committed. You want to work out even when you don’t want to before you come up with excuses, and you realize that you’re state improves because of the endorphin release.
Now that you know about me and where I came from, I want to start talking about lifting because this is one of the most important articles you will ever come across because I’m about to start busting stereotypes I hear all the time that you probably believe.
You Burn Fat before Building Mass
The human body burns fat before you build muscle. Wait, what? Yes, I want to say that again, lifting burns fat, meaning when you build muscle it is GUARANTEED to burn fat!
The problem is your mindset, if you believe the crap stereotypes that you can’t build muscle and burn fat at the same time, then you are holding yourself back because you are over-analyzing stereotypes that have been busted time and time again.
That is overthinking. Masculine energy is action-focused and solution-oriented.
This is why I’m dedicating this section of the article to mindset before tactical lifting strategies, because although the exercises are important, you have to overcome your own overthinking.
Still struggling to build self-control, respect, and a powerful identity? Working out isn’t just physical—it’s the gateway drug to unshakable discipline and the man you were meant to become.
Limiting Beliefs in Your Mindset
Limiting Beliefs in Your Mindset
You must overcome the limiting beliefs that you may have such as, “I can’t build muscle and burn fat.” One of the common ones I hear are, “I’m too old to start lifting weights.”
Yeah, right. Weight training and age is nothing but a myth that I wrote a full article on.
And the most toxic one I hear is, “I don’t feel worthy for a better body.”
So we must turn that around to more positive self talk.
Strength training is especially important for older adults as it helps mitigate the risks associated with aging, such as limited mobility and conditions like osteoporosis.
Firstly, get the two words, “I can’t” out of your head.”
I want you to hold yourself to a higher level because it is extremely unhealthy inner talk.
Do you want muscle mass? Do you want muscle development? Or even muscle strength? That starts with how you talk to yourself. You need positive self-talk.
Start telling yourself the following affirmations…
“I AM worthy to gain muscle.”
“I CAN do hard workouts.”
“I CAN get through anything.”
Combine the positive self-talk with strength training or resistance training, you realize the human body is capable more than what your mind believes.
The mind will believe whatever you tell it, so I don’t care if it feels like lying, you need to start switching your negative self-talk to positive self-talk.
Visible Muscle Mass
Sick of being the skinny guy in the room? These hardgainer workout tips will finally help you pack on serious muscle and build the powerful, masculine body you’ve always wanted.
I’m Adam Skoda. It took me about 5 years to see visible muscles. I was skinny and went through major depression from bad relationships.
It took me several years to see results. I started with German Volume Training... More on this later.
It was a long journey to get this muscular, however, the free workout program is the foundation of muscle hypertrophy.
I never took any black market supplements, I did take creatine but that was the closest I took to black market (even though it really isn't.)
Here’s what got my head in the right place, it is working out and staying in shape!
Like I said, I’m a Certified Personal Trainer and Group Instructor and I’ve changed several lives including my own.
More importantly, I should say... I am reframing the term Hardgainer... because if you call yourself a hardgainer like I did, then that's your mistake (as I made that mistake too).
You're not a hardgainer, you just need the right plan and the right mindset, not the wrong mindset. Fitness starts in the mind, then filters in the body.
Why You Need The Right Mindset in Your Fitness Routine
Without the right mindset, you cannot gain a single inch of muscle. I know this through experience.
You must develop a masculine mindset. What is a Masculine Mindset?
Its success oriented, action focused and towards energy. What do I mean by towards energy?
I mean you are like a motorcycle on the highway running at 100 MPH. You take constant action because success loves speed!
You take action in spite of fear. You have zero room for procrastination because that is what is truly holding you back.
Understanding Muscle Growth
What Is Muscle Hypertrophy?
Muscle hypertrophy is the process of increasing the size of your muscle cells, which is crucial for building muscle mass. When you engage in resistance training, you create tiny tears in your muscle fibers.
Your body then repairs these micro-tears, making the muscle fibers stronger and larger in the process. This cycle of damage and repair is what leads to muscle growth.
By consistently challenging your muscles with progressively heavier weights or resistance, you stimulate this hypertrophy process, paving the way for significant muscle gains.
Nutrition for Muscle Growth
The Power of Protein
Protein is the cornerstone of muscle growth. It provides the essential building blocks, known as amino acids, that your body needs to repair and build muscle tissue.
To effectively build muscle, you need to ensure you’re consuming enough protein to support this repair and growth process. Aim for about 1.2 grams of protein per kilogram of body weight each day, distributed across 3-5 meals.
Excellent sources of protein include lean meats, fish, eggs, dairy products, and plant-based options like beans and quinoa . By maintaining a high protein intake, you give your muscles the fuel they need to grow stronger and larger.
Overtraining in Resistance Training and How To Recover Properly
Let me make one thing abundantly clear before we go over the 7 Day Plan on How to Gain Mass as a Hardgainer.
Gains and muscle growth are not made in the gym, they are made in the kitchen and the bedroom. You want to get good sleep up to 8 hours in a single night. This is extremely important!
The majority of hardgainers end up training way too fucking hard and then they hurt their body in the process.
This is called Overtraining. How you prevent overtraining is you rest when you feel that your body needs it, but that doesn’t mean sit on the couch watching TV
You can still walk your dog, go on a light jog, and train your core mildly.
One thing to keep in mind is to train with proper frequency and technique in order to get in your hard working sets without overdoing it.
Introducing German Volume Training
Limitless Focus will aid as a pre-workout to gain muscle as a hardgainer
German Volume Training (GVT) is a high-intensity training method designed to push your muscles to their limits. It involves completing 10 sets of 10 reps for a given exercise, targeting specific muscle groups with high volume and frequency. This method is particularly effective for building muscle mass and increasing strength.
GVT typically involves using lighter weights and focusing on controlled movements to ensure proper form and technique. The high volume and frequency of this training method can significantly increase muscle protein synthesis, promoting muscle growth. You can apply GVT to various exercises, including squats, deadlifts, and bench presses.
This training method can also be combined with other training methods, such as strength training and power training, to create a well-rounded fitness routine. Consistent effort and dedication are required to achieve optimal results and promote significant muscle growth. With GVT, you’re on your way to building the muscle mass you’ve always wanted.
Follow This Weekly Workout Plan
Monday - Chest and Back
Tuesday - Legs (Quads and Hamstrings)
Wednesday - Foam Rolling (SMFR)
Thursday - Shoulders and Upper Back
Friday - Arms (Biceps and Triceps)
Saturday - Legs and Core (HIIT Style Routine)
Sunday - Off Day
It's crucial to engage all major muscle groups at least twice a week to promote muscle growth and achieve visible changes in your physique.
Follow this weekly plan if you are just now getting exposed to building muscle mass. Do you want muscle gains?
Look no further. I've trained several classmates and seen them increase muscle mass.
Tired of looking average and feeling invisible? These 7 upper body mass-building tactics will forge the dominant, high-status physique that commands respect without saying a word.
Foundation of Lifting Weights - Muscle Activation
I want to preface this section by saying you must understand the importance of muscle activation before working out.
If you want to start muscle building, you need to know about German Volume Training.
So here are some exercises to warm up for chest and back:
Bent-Over Dumbbell Rows for 1 Minute
Band Pull-Aparts for 1 Minute
Why is it important to activate the muscles? Because you can injure yourself without warming up. Activating the muscles helps prepare the muscle cells for the workout, reducing the risk of injury. So please do the muscle activation exercises.
Here are some muscle activation exercises to warm-up for working legs:
Dumbbell Stiff Leg Deadlifts for 1 Minute
Goblet Dumbbell Squat for 1 Minute
This is the most important part of working out! I know I sound like a broken record, however warming up is not in the majority of fitness programs on the market.
They just have you jump in to lifting right away and it can overwhelm the muscles. So here are some muscle activators for Shoulders and Upper Back:
Seated Dumbbell Shoulder Press for 1 Minute
Dumbbell Shoulder Shrugs for 1 Minute
Now that you know the muscle activation exercises, understand that it is not done for a specific rep count. Until you start the working sets, the exercises themselves are for a timed interval, so that means you lift for the entire minute!
Here are some exercises to activate the Biceps and Triceps:
Lying Down Tricep Extensions for 1 Minute
Standing EZ Bar Curls for 1 Minute (video above)
Progressive Overload
Progressive overload is a fundamental principle in strength training that involves gradually increasing the weight or resistance level to continuously challenge your muscles. This method is essential for promoting muscle growth, as it ensures that your muscles are consistently being pushed beyond their comfort zone.
You can achieve progressive overload by increasing the weight, the number of reps or sets, or by reducing the rest time between sets. Aim to increase the weight or resistance level by 2.5-5kg every two weeks, or whenever you feel ready to handle more. By steadily increasing the demands on your muscles, you encourage continuous growth and strength development.
Why It's Important to Warm-Up Before Aerobic Exercise
I want to ask you a question, have you ever felt tight before lifting? This is what warming up does, it activates your muscles to get ready for the working sets.
It’s extremely important to warm up because it not only prevents injury, you essentially get the body ready for big compound lifts and resistance training.
This is one of many foundations of lifting, it’s muscle activation. You can even do high knees before jumping in to muscle activation to get going.
So now, I want to briefly go over proper technique.
You are probably wondering, why is proper technique important? It’s extremely important because there are a lot of people with lower back issues, so I want to give you a huge tip on dumbbell bent-over rows, for example.
Tighten your core when you perform a bent-over row. If you don’t, you will hurt your lower back!
The Sets and Exercises
I want to introduce you to one of the most efficient style of training called German Volume Training.
You are going to perform 10 Sets of 10 Reps, however I want to be clear about the recovery periods.
You must recover for 1 minute or 90 seconds longest, that means if you see the timer reaching down to 15 seconds before your next set, you must get ready and pick up the weights and be time efficient to be ready for the next set!
Exercises for Chest and Back:
Incline Bench Press and Barbell Rows
10 Sets of 10 Reps for Incline Bench
10 Sets of 5 Reps for Barbell Rows
Exercises for Quads and Hamstrings:
Barbell Squats and Barbell Deadlifts
10 Sets of 10 Reps for Barbell Squats
10 Sets of 5 Reps for Barbell Deadlifts
Exercises for Shoulders and Upper Back:
Seated Barbell Shoulder Press or Dumbbell Shoulder Press and Cable Face Pulls
10 Sets of 10 Reps for Barbell Shoulder Press
10 Sets of 5 Reps for Cable Face Pulls
Exercises for Biceps and Triceps:
Barbell Curls or Dumbbell Curls and Lying Tricep Extensions
10 Sets of 10 Reps for Barbell / DB curls
10 Sets of 5 Reps for Lying Tricep Extensions
I want to be clear, if you have no bench with an incline, then you can modify with an exercise stability ball and free weights like dumbbells.
And if you have no barbell and only dumbbells, then I suggest you use the heaviest weight you can handle that you have at your house. There are no excuses in the masculine mind, only action!
The goal to German Volume Training is to maintain the weight you have through all of the working sets.
Summary: How to Gain Muscle as a Hard Gainer
This is a starting point to get a good hard hitting lifting session in the gym. You may notice that there are different workouts such as Legs/Core from Ultimate Conditioning Guide article.
Lastly, never overlook muscle recovery. It triggers the human growth hormone. You do not want to overlook resting.
Muscle hypertrophy first, then recovery second. There's a reason I have you use a stop watch in between sets. Start up the next set after the minute is up!
Remember that every exercise is designed for 10 Sets of 10 Reps. So here is a strategy to make sure you don’t lose track of your progress, use a note pad.
Write down you’re sets in number down the page 1 through 10. Then check each set as you finish.
This is going to help you make sure you don’t lose track because you tend to forget, it happens.
The ultimate purpose for this plan is for you to gain size. Ensuring optimal protein intake is crucial for muscle repair and growth.
This is an amazing starting point to see visible results in your body. The key is to workout for you, and learn to enjoy the fitness journey because it’s a lifestyle!
I just created a program that I will write an article on VERY SOON. This program is an 8 Week Course.
Please keep coming back to my health & fitness articles because you will miss out on a major opportunity to get access to my next exercise course the models THIS weekly plan.
