joe g asked:

Basically, I’ve been at a standstill for muscle growth. I know what I’m doing though- I use creatine, whey (with essential amino’s), casien before bed, eat healthy, etc. I have a great routine that I switch up every 2-3 weeks, and I work very hard. I thought that I wasn’t eating enough, so I increased calories. No gain in strength, just gain in weight (probably fat, although I’m not fat). I’ve already accounted for the possibility that I’m overtraining, which I’m not. I am 18. The only thing I can think of is that I am slow to develop (no facial hair, scarce pit hair). The only reason I am decently strong for my age is because I work hard. Am I right, or is there something I’m missing?

I’ve tried techniques like dropsets, negatives, forced reps, super and giant sets, without making noticable progress. It has taken me forever to get where I am strengthwise, and the rate at which I get stronger seems to be slowing.

PAboy05 asked:

I love to lift weights and I get stronger but I never seem to get bigger. I eat a lot and I still don’t get bigger. Can someone give me a workout they feel would work or a diet they feel would work for a hard gainer. Please help.

Building Muscle

Johnny Boy asked:

I have a pretty decent workout. I do chest/triceps on mon, back/biceps on wed, shoulders/legs on fri. Is that a good workout plan? I am trying to bulk up and add some weight on. Would it be bad instead of doing it 3 days a week to move it to 6 days a week? Is that too much? I just need some help on putting some weight on.

Here’s an easy weight-gain protein drink —

1. Get a whey-based protein powder.
2. Add 2 cups whole milk.
3. Add one banana.
4. Mix well with a hand-held blender OR a standalone blender.
5. Enjoy.

Mixing up protein and weight-gain powders ought to be the least of your worries. Focus on eating 6-8 small meals, get in some High Intensity Training, and get enough sleep. If you gain weight, you’re good to go.

If you don’t gain weight, re-assess your situation. Maybe you’re not getting enough sleep or food. For more weight-gaining tips, try The Hard Gainer’s Manifesto and Muscle-Build.com.

Try this simple program for boosting your muscle-growth.

For 3 weeks, do nothing but Squats on Day 1 and Day 3, Bench Presses on Day 3 and 5, and Lat Pull-downs on Day 1 and Day 5.

First week, do 6-8 reps per set, for 3 sets.
Second week, do 8-12 reps per set, for 4 sets.
Third week, do 12-15 reps per set, for 5 sets.
Fourth week, do your “normal” routine (whatever that is).

For the nutrition side, take heavy doses of weight-gain powder 3 days in a row. On Day 4, take no supplements. In other words, heavy supplements ON three consecutive days, OFF one day.

Supplements to consider:

1. Weight Gain powder
2. Creatine
3. BCAAs
4. Liver tablets

Along with these supplements, eat plenty of eggs and milk.

This is a time-honored weight-gain program that goes back to the ’50s. Muscle builders have been using it for decades with great success.

For a complete Hardgainer program, check out The Hardgainer’s Manifesto.