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As you may have realized, not everyone has the same body type.   Some people have been gifted with great genetics, while others are on the other end of the scale.   So you might be asking yourself, what does this have to do with preparing your body as a hardgainer so you can lift heavy?   Well it has a lot to do with this because as a skinny guy you're more prone to having thinner joints and a slower recovery ability.   What this means is that you have a higher probability of becoming injured by attempting to lift heavy weights compared to a person with a mesomorph or endomorph body type.

 

 

There's no doubt that if you start to lift heavy weights you will start to build muscle, however this can lead to injuries because your muscles can repair a lot quicker than your joints and ligaments can.   This can lead you to feel very frustrated by the injuries that you keep getting while you are trying to put on weight.  You start to see your progress coming along and then all of a sudden it gets stopped in its tracks by an injury.

 

 

This can lead you to have to take multiple weeks off to repair and rehab your body just so you can start working out again.   That is why it's more important to prepare your body first so it can lift heavy weights without injuries, versus jumping straight in and pumping on that heavy weights until your body breaks.

 

Foam Rolling and Stretching

 

Foam rolling and stretching are very important things to do on a daily basis.   This keeps your muscles pliable and flexible and this in itself can prevent injuries.   I highly recommend that before any workout you do a warm-up by first foam rolling your muscles.  A little stretching can be done after the foam rolling but do not overdo stretching before working out.

 

 

Stretching is not quite as important as the foam rolling for warm-up exercises.   Stretching comes into play after working out and for recovery.  It is usually recommended that you do as much stretching if not more than you do lifting or working out.  The reason why this is so important is because when you workout your muscles tend to contract and get tight, so stretching elongates the muscles and reduces the tightness of the muscles.

Start With a Workout Plan that Prepares Your Joints and Ligaments

 

Another important aspect is to start slowly with a progressive workout that will prepare your joints and ligaments for heavier weights.  This aspect can be very important for ectomorph's, due to their thinner joints and bones.

 

 

What do I mean by a progressive workout? Basically what this means is you want to start out doing something very easy and then progress over time and keep making it harder by increasing reps or tension.  When I say easy, I mean something very easy such as doing vertical push-ups against the wall  for 20 reps for three sets. Then you can progress those push-ups further and raise the reps to 25 reps for three sets.

 

 

This progression can keep on moving forward until you reach 40 to 50 reps for three sets. After reaching this place then you can move on to lowering the push-up into a more horizontal version, until you are doing regular pushups.

 

 

Reaching Your Goals

 

I know this can put a damper on a lot of people's goals on gaining weight fast. I am not saying there is not a way that you can put on muscle at a fast rate. However, when you go this route you put your body at risk for developing injuries. These injuries can actually cause you to gain weight at a slower rate then staying with a slow but steady progression.

 

 

Don't get me wrong I would love to be able to put on 30 pounds of muscle in three months.   There might be some people that can actually achieve this, however, the likeliness of getting injured in the process increases dramatically when attempting such a heavy progressive overload cycle.

 

 

The truth is lifting heavy weights puts a massive toll on your whole body, so if you are not prepared for this stress then it can cause an injury or even worse a permanent injury.   So if your goal is to be healthy pain-free and still achieve your weight gain goals, then I suggest you follow a more slow and natural approach to building muscle.

 

 

 

Until next time,

 

 

Cory Cook

 

 

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About the Author

 

Cory Cook is the co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach the hardgainer the laws and scientific principles for building a classic, muscular and functional physique.

 

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, body weight training, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.

 

 

As you may have realized, not everyone has the same body type.   Some people have been gifted with great genetics, while others are on the other end of the scale.   So you might be asking yourself, what does this have to do with preparing your body as a **hardgainer** so you can lift heavy?   Well it has a lot to do with this because as a skinny guy you're more prone to having thinner joints and a slower recovery ability.   What this means is that you have a higher probability of becoming injured by attempting to lift heavy weights compared to a person with a mesomorph or endomorph body type.

 

There's no doubt that if you start to lift heavy weights you will start to build muscle, however this can lead to injuries because your muscles can repair a lot quicker than your joints and ligaments can.   This can lead you to feel very frustrated by the injuries that you keep getting while you are trying to put on weight.  You start to see your progress coming along and then all of a sudden it gets stopped in its tracks by an injury.

 

This can lead you to have to take multiple weeks off to repair and rehab your body just so you can start working out again.   That is why it's more important to prepare your body first so it can lift heavy weights without injuries, versus jumping straight in and pumping on that heavy weights until your body breaks.

 

Foam Rolling and Stretching

 

Foam rolling and stretching are very important things to do on a daily basis.   This keeps your muscles pliable and flexible and this in itself can prevent injuries.   I highly recommend that before any workout you do a warm-up by first foam rolling your muscles.  A little stretching can be done after the foam rolling but do not overdo stretching before working out.   

 

Stretching is not quite as important as the foam rolling for warm-up exercises.   Stretching comes into play after working out and for recovery.  It is usually recommended that you do as much stretching if not more than you do lifting or working out.  The reason why this is so important is because when you workout your muscles tend to contract and get tight, so stretching elongates the muscles and reduces the tightness of the muscles.

 

Start With a Workout Plan that Prepares Your Joints and Ligaments

 

Another important aspect is to start slowly with a progressive workout that will prepare your joints and ligaments for heavier weights.  This aspect can be very important for ectomorph's, due to their thinner joints and bones. 

 

What do I mean by a progressive workout? Basically what this means is you want to start out doing something very easy and then progress over time and keep making it harder by increasing reps or tension.  When I say easy, I mean something very easy such as doing vertical push-ups against the wall  for 20 reps for three sets. Then you can progress those push-ups further and raise the reps to 25 reps for three sets.

 

This progression can keep on moving foreword until you reach 40 to 50 reps for three sets. After reaching this place then you can move on to lowering the push-up into a more horizontal version, until you are doing regular pushups.

 

Reaching Your Goals

 

I know this can put a damper on a lot of people's goals on gaining weight fast. I am not saying there is not a way that you can put on muscle at a fast rate. However, when you go this route you put your body at risk for developing injuries. These injuries can actually cause you to gain weight at a slower rate then staying with a slow but steady progression.

 

Don't get me wrong I would love to be able to put on 30 pounds of muscle in three months.   There might be some people that can actually achieve this, however, the likeliness of getting injured in the process increases dramatically when attempting such a heavy progressive overload cycle. 

 

The truth is lifting heavy weights puts a massive toll on your whole body, so if you are not prepared for this stress then it can cause an injury or even worse a permanent injury.   So if your goal is to be healthy pain-free and still achieve your weight gain goals, then I suggest you follow a more slow and natural approach to building muscle.

 

Until next time,

 

Cory Cook

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