How To Gain Weight If You Already Eat A Lot Natural Bodybuilding Advice – How Hardgainers Can Build Muscle Naturally

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Natural Bodybuilding Advice – How Hardgainers Can Build Muscle Naturally

If you’ve ever flicked through the hundreds of bodybuilding and fitness magazines on store shelves, you’d be forgiven for thinking that real natural bodybuilding advice is a little thin on the ground.

Advertisement after advertisement selling pills, gainers and worse, but very little advice for the hardgainer who wants to learn how to build a great body without using those drugs.

Now that you know it’s possible to gain serious muscle naturally, here are my top pieces of natural bodybuilding advice along with some helpful videos to help you out.



Eating right for natural muscle gains


One of the most important pieces of natural bodybuilding advice I can offer is dietary change.

By diet I mean what you are putting into your body on a daily basis. If you’ve struggled to build muscle in the past your diet is probably the culprit.

Most skinny guys and hardgainers think they already eat a lot and therefore wonder why they still struggle to gain muscle mass. However they often still don’t eat enough, and/or they eat at the wrong time.

Aim to eat about 24 times your body weight in calories in pounds (so if you weigh 150 pounds you should eat 150 x 24 = 3,600). Split these calories over 6 meals a day, with plenty of water to hydrate your muscles and flush excess toxins. Your daily diet should consist of around 25% proteins, 50% carbohydrates and 25% fats for optimal muscle growth.

Use free weights where possible

A big mistake many lean hardgainers make is using machine weights too often in the gym. There are a couple of reasons for doing this…they don’t want to be seen lifting free weights that are light on themselves and they lack confidence or knowledge of proper technique.

The problem is that by using machine weights you usually only work one muscle group at a time and in a limited range of motion, and this is not ideal for building muscle mass naturally.

For this reason, the use of free weights is one of the most important pieces of natural bodybuilding advice you’ll find. By using free weights on compound exercises like squats and deadlifts, you work multiple muscle groups in addition to smaller stabilizing muscles and shift more weight for each exercise, which is the key to getting bigger muscles naturally.

Breaking through plateaus

Every leaner and hardgainer who starts a natural bodybuilding program will initially see some initial muscle gains but these will lag and he will reach a plateau. At this point he can begin to consider whether or not he has reached his “genetic potential” and whether he should look to artificial stimulants to see more gains.

Typically though, this is really just a plateau that occurs as his body acclimates to training and exercises. Initial gains are caused by doing something the body isn’t used to doing… so to keep this going, you need to adapt your workouts, exercises, weights, and rep numbers to see consistent natural muscle gains.

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