Hardgainer Workout Routine - Top 3 Weight Lifting Exercises

Bench Press- A great exercise for developing all of the upper body pushing muscles such as the deltoids, triceps, and pectorals. This lift involves lying down on a bench, lowering a barbell to the lower section of your chest and pressing upward. If you want to build a massive chest then you need to press heavy weight. All the pec deck flyes and cable crossovers in the world will not do a hardgainer any good when it comes to packing on mass. Flyes and crossovers isolate individual muscles which is the exact opposite of what a hardgainer's workout should include. Bench is probably the most well known exercise in the weight lifting world, and that's for good reason.

Squat- Also known as the king of all exercises, squat is another essential lift to include in a hardgainers workout because almost no other lift will build muscle quite like it. Squat stimulates the release of testosterone naturally which helps the body develop muscle mass more efficiently through protein synthesis and additionally increases oxygen flow throughout the body which, in turn, increases endurance. Squat is unique in the fact it's effective both in low rep ranges (5-8) and in high rep ranges (15-20). Squat is one of the most basic exercises and we perform it every day without knowing it. In order to build tree trunk legs and add quality muscle mass; squat is a must.

Dead Lift- When it comes to packing on slabs of muscle, look no further! Dead lift is a monstrous exercise which works the entire body from neck to calves; while focusing on the back. Back muscles are very complex and that is why it is so important to include a compound lift such as dead lift to cover almost all of them in one motion. A massive back commands respect unlike any other muscle group. Dead lifting is a hardgainers gateway to the ultimate physique of their dreams due to its unmatched muscle growth stimulation.

Safety- As with all forms of weightlifting, proper techniques must be followed in order to ensure personal health as well as promote optimal muscle growth.

Hardgainer Workout routine- These three lifts are only the bare essentials for a progressive workout which should include various other exercises. In addition, proper nutrition is just as important as the actual workout. I would strongly advise you to follow a meal plan and workout plan designed for hardgainers/ectomorph body types.


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