Muscle 4 Hardgainers

One of the most common mistake made by someone trying to put on muscle is doing the wrong exercises or the wrong weight training program. Can you imagine working really hard, putting so much time and effort on something that doesn’t (and will never) work? I certainly have committed that mistake, and I want you to avoid doing the same. See, skinny guys (ectomorphs) like us are built differently so we must follow a different set of rules compared to the lucky mesomorphs who can practically attain muscle growth just by doing a few half-assed sessions at the gym. As people with not-so-gifted genes, we must carefully choose the most effective weight training exercises for maximal muscle growth.

Vince delMonte, author of No Nonsense Muscle Building, created a list of the the top muscle gaining exercises for each muscle group that will transform your skinny body into a rock-hard muscular body, and they are:

After 4 months Joel went from 163 lbs to 186 lbs using No Nonsense Muscle Building Progam

Chest:

Bench Press and Flat Dumb Bell Chest Press

Back:

Bent Over Barbell Rows and Close Grip Chin Ups

Shoulders:

Seated Dumb Bell Shoulder Press and Standing Military Press

Triceps:

Dips and Tricep Pressdowns

Biceps:

Tricep Pressdowns and Incline Bicep Curls

Quads:

Front Squats and Lunges

Hips:

Deadlifts and Stiff Leg Deadlifts

Lower Back:

Good Morning

Calves:

Standing Calf Raises

Abdominals:

Weighted Ball Situps and Weighted Cable Crunches

Focus on Compound Exercises

Notice that most of the exercises I listed above are Compound Exercises. From now one make sure Compound exercises comprise a huge part of your weight training routines. Why?

Compound exercises targets big muscles and muscle groups – allowing you to train several key areas at the same time. This means you won’t have to be in the gym as much, and you get to give your body a much needed rest. Don’t fall into the trap of thinking that the longer you work, the better. Remember that muscle growth actually happens during your rest periods, NOT during your training periods!

One of the biggest mistake I made before I learned from Vince Del Monte and Tom Venuto was doing mostly isolated exercises. I was going to the gym practically every day to be able to train all the different parts of my body within a week. I wasn’t getting as much rest as I needed and I wasn’t doing as much compound exercises as I should have, so my muscle gains were minimal (actually they were pathetic). Naturally I felt discouraged so it was a previous pattern of mine to work really hard at the gym for some time, then give up and quit, then return and go through the same vicious cycle again – and all that time I never made any gains worth feeling good about.

Another mistake I’ve observed many guys make is they are obsessed with growing their upper body – so they ONLY work out their chest, back, abs and arms! This is sad, because they are actually missing out on all the growth hormones their body would have produced if they had been doing lower body compound exercises.

There are many more good exercises but I just listed the best ones here. Stick to compound weight training exercises for the best possible muscular and strength gains and you will have a rock-hard muscular body in less time than before!

Highly Recommended

If you’re a skinny guy/gal struggling to put on muscle, I recommend the same program I used to build rock solid muscles : Vince DelMonte’s “No-Nonsense Muscle Building: Skinny Guy/Gal Secrets to Insane Muscle Gain”. Whether you’re a man, woman, teenager, young or old, it’ll show you how to put on weight and gain muscles without the use of drugs or harmful supplements.

The principles you’ll learn from No Nonsense Muscle Building are from the same system that the author used to go from weighing 149 lbs to gaining 41 lbs of solid muscle (and becoming a fitness model champion) within 6 months. If you’re curious to see how it had worked for others, you can view some testimonials here.