Augustus Sims - Bodybuilding: Hardgainers Guide to Building Muscle, Building Strength and Building Mass - Scrawny to Brawny Skinny Guys Edition

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Contents

Frustration.

Envy.

Exasperation.

I f youre a hard-gainer then youve been through those emotions as you struggle in the gym for seemingly little reward. You see other guys who merely have to look at a weight to get pumped. Week by week they get bigger, stronger and more defined.

And then theres you.

You sweat. You strain. You push to failure, valiantly fighting for every ounce of new muscle. And still, the gains, if they do come, are painfully slow.

Its no wonder that youre just about ready to throw in the towel on this whole bodybuilding thing and turn your attention to a less demanding endeavor, like cross-stitch!

Well, before you trade in your gym membership for a pair of knitting needles, take a look at this

Like you, this guy was a hard gainer. In his teens he was skinny, lanky, picked on and depressed. When he picked up weights, the gains didnt come easily. Yet he persevered. Boy, did he persevere. On top of all of his limitations, this guy was nearly totally deaf. You may have heard of him.

His names Lou Ferrigno.

There are thousands of hard gainer success stories. Not all of them have achieved the success of a Lou Ferrigno, but they have forged for themselves a muscular, strong body to be proud of. Theyve had to work harder than their gym peers but that extra effort has made their achievements all the sweeter.

You can be among them.

You simply have to train and eat smarter to get there.

If youre a hard gainer, this manual is specifically designed for you. It will allow you stop spinning your wheels, getting you moving down the mass road, allowing you to consistently pack solid muscle onto your frame, build phenomenal strength and become the best built guy in the gym.

Why Youre Not Gaining Muscle

Genetics

B uilding muscle is not an equal opportunity endeavor. Not everyone gains muscle at the same rate and not everybody has the talent to create the same level of development. Your individual genetics have a lot to do with how your body will respond to training.

Some people, like Arnold Schwarzenegger, started packing on pounds of solid muscle from the very beginning of their training career. Arnold touched his first weight at age 15, and was able to gain a half inch on his arms every couple of months.

Others who have become top level professional bodybuilders, like Frank Zane and Larry Scott, were the opposite to Arnold. They had to fight and scratch for every ounce of muscle that they gained. Larry Scott, in fact, had the opposite shape to what youd expect for bodybuilding - wide hips, narrow shoulder blades and skinny legs. Yet, he was able to build a physique that saw him crowned as the first ever Mr Olympia. His example, and that of countless others, reveals that bodybuilding is like the race between the hare and the tortoise. Ultimately, determination and endurance over a long period of time can win out over a quick start and sprint for the finish line.

Just as some people are naturally fast runners, or naturally good athletes, some people are naturally predisposed to building muscle. The following basic genetic factors come into play here:

• Testosterone levels - testosterone is the most important muscle building hormone in your body. Our genetics determine our natural levels.
• Muscle fiber distribution - people with a higher percentage of fast twitch muscle fibers are going to have grater muscle building potential. Thats because fast twitch fibers are more prone to hypertrophy.
• Muscular shape - for the most part, there is very little you can do to influence the shape of an individual muscle. Muscles can become bigger or smaller, but their actual shape in mostly predetermined by genetics.
• Recovery ability - some of us are able to tolerate more exercise than others. These people naturally have an advantage because they are able to successfully train and recover more often than others.
• Myostatin levels - the myostatin gene codes to limit the amount of muscle mass you can build. This gene will be more or less active depending on the individual.

The problem for hard gainers is that they dont get the immediate success, the positive feedback, that helps so much to keep a person motivated. In the long run, however, the satisfaction is that much greater, knowing that you have worked you ass for every ounce of muscle on your frame.

The real question for hard gainers, who are limited by their genetic potential, is so what?

Whatever youve been dealt with in the genetics department is what it is and cant be changed. All you can do is to make the very best of what you have and become the best YOU that you can possibly be. Whether you are able to gain muscle at an above average rate, at an average rate or at a below average rate is something that is set in stone and cant be changed. From a practical standpoint, it is absolutely irrelevant to your program.

It may not be possible to develop more rapidly than your biology will allow, but it is possible to develop more slowly than it will allow. Often this is because you do not truly believe that rapid gains are possible, and as a result, are not training as hard as you need to. Unless your goal is to become a world class bodybuilder - which is heavily dependent upon genetics - you CAN build an impressive, muscular body. By learning how to train hard, eat right and stay mentally zoned in, you will be able to pack real, solid mass onto your frame and double - even triple - your strength level, while getting lean and shredded.