Generally, you work out, eat plenty of quality food and you gain weight like crazy, along with some ripped and toned muscles.  But if you’re one of those having trouble with that, building for hard gainers is what you really need to do.  This involves really pushing your body to the max and understanding what’s behind not being able to build muscle and weight.

Proper muscle building for hard gainers involves understanding the underlying condition. For example, it could be that you’re not working out maximally and your exercise/bodybuilding routine isn’t stressing the muscles enough to force them to increase their mass.  You know you’re not working out hard enough if after a set of exercises, you find you could do more.  Rather than doing more reps of the exercise, you should increase the weight you’re lifting or pulling so as to exhaust the muscle fibers at the end of a set of ten or twelve reps.  You shouldn’t go higher than that.

Another problem involved in the proper building for hard gainers is not eating enough actual calories in any given day.  You need to eat 3500 calories in order to gain a pound.  You also need to eat a baseline of around 2500-3000 calories in order to account for your basal metabolic rate and the calories you’ve burned during the day.  If you’re a hard gainer, you may have a higher basal metabolic rate and need more calories just to get by.  It means you’ll need to eat more calories than most people, perhaps in excess of 4000 calories a day just to have the proper building for hard gainers.

How do you get all of those calories in every day without going broke buying food? For proper building for hard gainers, it takes a lot of calories and you may need to drink more than just a couple of whey protein drinks per day.  Flavor the protein drinks with maltodextrin, dextrin or fruit so that it is palatable and drink at least one drink before working out and one drink after working out.  If you’re a hard gainer, have one in the morning when you get up and one about an hour or two before going to sleep.  This is all in addition to the food you must eat in order to keep your caloric content up.

For proper building for hard gainers, you need to stick to a high protein diet.  Protein is what builds muscle mass so, without enough, you cannot get the kind of nutrition you need to build muscle.  You also need to eat a diet that is relatively high in complex carbohydrates.  These are long chain sugars that gradually are released into your bloodstream so you don’t get an insulin rush.  Insulin rushes cause you to be weak from low blood sugar and also turn your calories into muscle and not fat.

If you want proper building for hard gainers, you need to consider extra fat in your diet.  Don’t worry, as it will not all go into fat.  Fat provides you with calorie-dense nutrition that is important in building cell walls.  You can’t build muscle without fats in your diet to build the individual cell walls.

Do these things and you will likely begin gaining soon.