Click Here to Sign Up for Your Free Gym Fitness Magazine Subscription
3 Day Mass Workout For Hardgainers
Hardgainers are individuals who struggle to gain muscle mass despite putting in consistent effort in the gym and following a proper diet. They often have a faster metabolism, higher calorie expenditure, and difficulty in gaining weight and muscle compared to others. Hardgainers need a specific approach to their workouts and nutrition to overcome these challenges and maximize muscle growth. By following this 3-day mass workout plan tailored for hardgainers, you can effectively target different muscle groups and promote muscle growth over time.
Hardgainer Workout Program
Monday - Chest, Shoulders, Triceps (Push Day)
1. Barbell Bench Press : 3 sets x 8-10 reps
2. Incline Dumbbell Press : 3 sets x 10-12 reps
3. Overhead Dumbbell Press : 3 sets x 8-10 reps
4. Lateral Raises : 3 sets x 12-15 reps
5. Tricep Dips : 3 sets x 10-12 reps
6. Skull Crushers : 3 sets x 10-12 repsWednesday - Thighs and Calves (Leg Day)
1. Squats : 3 sets x 8-10 reps
2. Leg Press : 3 sets x 10-12 reps
3. Romanian Deadlifts : 3 sets x 8-10 reps
4. Leg Extensions : 3 sets x 10-12 reps
5. Leg Curls : 3 sets x 10-12 reps
5. Standing Calf Raise : 3 sets x 12-20 repsFriday - Back and Biceps (Pull Day)
1. Deadlifts : 3 sets x 6-8 reps
2. Pull-Ups : 3 sets x Maximum reps
3. Bent Over Rows : 3 sets x 8-10 reps
4. Barbell Curls : 3 sets x 10-12 reps
5. Hammer Curls : 3 sets x 10-12 repsTips for Hardgainers
1. Nutrition: Ensure you are consuming enough calories to support muscle growth. Focus on protein-rich foods, complex carbohydrates, and healthy fats.
2. Progressive Overload: Gradually increase the weights you lift to challenge your muscles and stimulate growth.
3. Rest and Recovery: Get adequate sleep and allow your muscles to recover between workouts to prevent injury and promote muscle repair.
4. Consistency: Stick to your workout plan and nutrition regimen consistently to see long-term results.
For more information …click on this link: How to Build Muscle Mass and Get Super Strong Naturally
Click Here to Sign Up for Your Free Gym Fitness Magazine Subscription
