Comments on: Finally Hardgainers, See How to Build Big Muscles Quick. The Secret Revealed! http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/ No Diets, No Cardio, No Excuses Tue, 07 Sep 2010 10:48:46 +0000 hourly 1 http://wordpress.org/?v=3.0.1 By: Smuthe http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/comment-page-1/#comment-15229 Smuthe Sun, 22 Aug 2010 08:21:25 +0000 http://www.fitnessspotlight.com/?p=12126#comment-15229 When I started out and new nothing of weight training, my biggest problem was ignoring the importance of rest and sleep. (I thought training daily would get me to my goal quicker!) Good article. Though I think the importance of rest and sleep should have been explored a bit further. When I started out and new nothing of weight training, my biggest problem was ignoring the importance of rest and sleep. (I thought training daily would get me to my goal quicker!) Good article. Though I think the importance of rest and sleep should have been explored a bit further.

]]> By: muscle building http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/comment-page-1/#comment-14850 muscle building Thu, 24 Jun 2010 21:07:23 +0000 http://www.fitnessspotlight.com/?p=12126#comment-14850 When i saw the picture i thought you where going to sell a magic pill . When i saw the picture i thought you where going to sell a magic pill .

]]> By: Mike OD http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/comment-page-1/#comment-11114 Mike OD Sun, 10 Jan 2010 19:21:48 +0000 http://www.fitnessspotlight.com/?p=12126#comment-11114 @Dave - Just remember there is always more than just one set way (nutrition, exercise) to build muscle, but if things are not progressing...you have to be able to modify and change it up to see if that fixes it (eat more, different workout plan, more weights/volume, etc). Doing the exact same thing that has given no results in the past and expecting a different outcome in the future, is a form of insanity I believe. Keep sane and find what works for you! @Dave – Just remember there is always more than just one set way (nutrition, exercise) to build muscle, but if things are not progressing…you have to be able to modify and change it up to see if that fixes it (eat more, different workout plan, more weights/volume, etc). Doing the exact same thing that has given no results in the past and expecting a different outcome in the future, is a form of insanity I believe. Keep sane and find what works for you!

]]> By: Dave http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/comment-page-1/#comment-11095 Dave Sun, 10 Jan 2010 04:45:19 +0000 http://www.fitnessspotlight.com/?p=12126#comment-11095 Okay, Mike. Thanks again for your assistance! I will continue to follow your site. It's informative and practical. Great to read the comments, too. Most comments do add to the posted article. Okay, Mike. Thanks again for your assistance! I will continue to follow your site. It’s informative and practical. Great to read the comments, too. Most comments do add to the posted article.

]]> By: Mike OD http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/comment-page-1/#comment-11087 Mike OD Sun, 10 Jan 2010 01:05:22 +0000 http://www.fitnessspotlight.com/?p=12126#comment-11087 @ Dave - Sorry, I meant to say "starchy vegetables" like sweet potatoes (not white). Good time to use is primarily after a workout. There is nothing wrong with fruit too, as it has more fructose to slow absorption down (although I don't eat a ton, esp in the winter). Milk while not Paleo, is still doable for many people who want to add lbs. If you try it and it doesn't feel right for you, then don't use it. Go with "whole" and never skim/2%. You mayl find it hard to put on more muscle while eating 100% Paleo unless you can really start eating a surplus of meat/veggies/fats a day, and that can be very expensive. You can google "starting strength" and see the workouts he has, it's a good way to build up strength and mass for most people starting out. Bodyweight exercises can build muscle, but again there has to be a progressive overload of stress to the muscles overtime (and can be hard unless you keep making your bodyweight heavier somehow like with a vest or do more volume/tension work like a gymnast). I would think for tendonitis high rep work would not be something to embrace either, so lower reps with more weights may be a better idea. Take fish oil for the tendonitis and lay off pullups for a week (as those esp high reps are an issue for many). @ Dave – Sorry, I meant to say “starchy vegetables” like sweet potatoes (not white). Good time to use is primarily after a workout. There is nothing wrong with fruit too, as it has more fructose to slow absorption down (although I don’t eat a ton, esp in the winter). Milk while not Paleo, is still doable for many people who want to add lbs. If you try it and it doesn’t feel right for you, then don’t use it. Go with “whole” and never skim/2%. You mayl find it hard to put on more muscle while eating 100% Paleo unless you can really start eating a surplus of meat/veggies/fats a day, and that can be very expensive. You can google “starting strength” and see the workouts he has, it’s a good way to build up strength and mass for most people starting out. Bodyweight exercises can build muscle, but again there has to be a progressive overload of stress to the muscles overtime (and can be hard unless you keep making your bodyweight heavier somehow like with a vest or do more volume/tension work like a gymnast). I would think for tendonitis high rep work would not be something to embrace either, so lower reps with more weights may be a better idea. Take fish oil for the tendonitis and lay off pullups for a week (as those esp high reps are an issue for many).

]]> By: Dave http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/comment-page-1/#comment-11085 Dave Sat, 09 Jan 2010 23:57:44 +0000 http://www.fitnessspotlight.com/?p=12126#comment-11085 Mike, Since I have "elbow tendinitis", thought about using body weight workouts. This may be slower to develop muscle gowth but safer for my body. What do you think? Worth my time to do BW workouts? Mike,

Since I have “elbow tendinitis”, thought about using body weight workouts. This may be slower to develop muscle gowth but safer for my body. What do you think? Worth my time to do BW workouts?

]]> By: Dave http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/comment-page-1/#comment-11083 Dave Sat, 09 Jan 2010 22:36:37 +0000 http://www.fitnessspotlight.com/?p=12126#comment-11083 Thanks Mike. From our good friend, Mark Sisson, and few other bloggers, starchy carbs are not that good for you as they tend to increase the insulin level. I've avoided starchy carbs because of this (haven't eaten a potato in 2 years and hardly ant fruit). Milk? It's been said to avoid this on the paleo websites. But, I'll follow your instructions. Other suggesstions from bloggers have helped in the past, but just a little! Can you tell me what is meant by"strength based" (keeping reps at 5 - 8) when lifting ?? Appreciate your time and input, Mike. Dave Thanks Mike.
From our good friend, Mark Sisson, and few other bloggers, starchy carbs are not that good for you as they tend to increase the insulin level. I’ve avoided starchy carbs because of this (haven’t eaten a potato in 2 years and hardly ant fruit).
Milk? It’s been said to avoid this on the paleo websites.

But, I’ll follow your instructions. Other suggesstions from bloggers have helped in the past, but just a little!

Can you tell me what is meant by”strength based” (keeping reps at 5 – 8) when lifting ??

Appreciate your time and input, Mike.

Dave

]]> By: Mike OD http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/comment-page-1/#comment-11073 Mike OD Sat, 09 Jan 2010 16:15:58 +0000 http://www.fitnessspotlight.com/?p=12126#comment-11073 @Dave - Here's my bullet point for gaining weight: - Eat more (esp protein, healthy fats, and starchy carbs...aka sweet potatoes are great). Calorie load will determine whether your body will want to start building more muscle or not. You usually need a bit more than your maintenance level (roughly around 18x your lean BW). Adding whole milk can be an easy way to help boost calories (the whole GOMAD thing), although you don't need a whole gallon a day...could just be a quart/half to start. - You will gain muscle only if you continually signal muscle growth at the cell level. Doing the same thing with no increase or progressive overload to the muscle will not give it a reason to grow. This is best done with increases in strength over time (lift heavier weights and your body will grow). - Keep your workouts simple, a simple 1x10 full body workout can grow muscle and a 3x5 one can as well...all depends on whether you are able to increase the weights over time (I like the more strength based and keeping reps 5-8). - You may need to get a more planned schedule of lifting heavy (starting strength is a good place to start) and use the metcons less often - People who make serious gains have a plan and make sure it keeps working, they don't just "wing it". Keep it simple, make sure your weights keep going up and be in it for the long term (as real muscle gain is slow and steady). You can do it, once you get the plan down and just stick with it. @Dave – Here’s my bullet point for gaining weight:
- Eat more (esp protein, healthy fats, and starchy carbs…aka sweet potatoes are great). Calorie load will determine whether your body will want to start building more muscle or not. You usually need a bit more than your maintenance level (roughly around 18x your lean BW). Adding whole milk can be an easy way to help boost calories (the whole GOMAD thing), although you don’t need a whole gallon a day…could just be a quart/half to start.
- You will gain muscle only if you continually signal muscle growth at the cell level. Doing the same thing with no increase or progressive overload to the muscle will not give it a reason to grow. This is best done with increases in strength over time (lift heavier weights and your body will grow).
- Keep your workouts simple, a simple 1×10 full body workout can grow muscle and a 3×5 one can as well…all depends on whether you are able to increase the weights over time (I like the more strength based and keeping reps 5-8).
- You may need to get a more planned schedule of lifting heavy (starting strength is a good place to start) and use the metcons less often
- People who make serious gains have a plan and make sure it keeps working, they don’t just “wing it”. Keep it simple, make sure your weights keep going up and be in it for the long term (as real muscle gain is slow and steady). You can do it, once you get the plan down and just stick with it.

]]> By: Dave http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/comment-page-1/#comment-11059 Dave Sat, 09 Jan 2010 00:19:24 +0000 http://www.fitnessspotlight.com/?p=12126#comment-11059 I am spending too many hours researching this good topic for the "hard gainers". I am going to follow the format in this article for 12 weeks after I recover from elbow tendinitis. I am 56 years young and trying to gain lost muscle due to aging, jogging, lack of resistance training, and bad food choices, too many bad carbs! Now, I crossfit at a great business, probably the best "box" in the area but can't seem to gain. Weigh 154 lbs. @ close to 6' in height. Workout 5 to 6 times a week. Sleep 5.5 hours to 7 hours a day. Eat 70 to 110grams of protein a day, consume60g to 85grams of fat a day, and eat hardly any starchy carbs (30g to 60g a day). This has been my system for one year. No change. Any suggestions or reminders would be appreciated :)!! I am spending too many hours researching this good topic for the “hard gainers”. I am going to follow the format in this article for 12 weeks after I recover from elbow tendinitis.

I am 56 years young and trying to gain lost muscle due to aging, jogging, lack of resistance training, and bad food choices, too many bad carbs!

Now, I crossfit at a great business, probably the best “box” in the area but can’t seem to gain. Weigh 154 lbs. @ close to 6′ in height. Workout 5 to 6 times a week. Sleep 5.5 hours to 7 hours a day. Eat 70 to 110grams of protein a day, consume60g to 85grams of fat a day, and eat hardly any starchy carbs (30g to 60g a day).

This has been my system for one year. No change. Any suggestions or reminders would be appreciated :) !!

]]> By: FitJerk's Fitness Blog - No Wimps Allowed http://www.fitnessspotlight.com/2009/12/08/secret-build-big-muscles-hardgainer/comment-page-1/#comment-10729 FitJerk's Fitness Blog - No Wimps Allowed Wed, 16 Dec 2009 10:28:10 +0000 http://www.fitnessspotlight.com/?p=12126#comment-10729 Nicely put dude, however there is one part of the equation I believe you're missing and that's flexibility, SPECIALLY after a workout, while you have an incredible pump. Some people are un-sure and skeptics are saying BS but go stretch the hell out of your chest after a solid bench workout and you tell me that your chest isn't looking rounder and fuller a week later. As for progressive overload. PARAMOUNT Nicely put dude, however there is one part of the equation I believe you’re missing and that’s flexibility, SPECIALLY after a workout, while you have an incredible pump.

Some people are un-sure and skeptics are saying BS but go stretch the hell out of your chest after a solid bench workout and you tell me that your chest isn’t looking rounder and fuller a week later.

As for progressive overload. PARAMOUNT

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