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Building Muscle Mass For Hardgainers

hardgainers guide to building muscle mass?

Basically, I think I am a hardgainer. I exercise a lot, but really do not gain muscle mass. I think I can see a difference, but my weight has barely budged. Now I'm looking for a simple guide to the exercises I should do, how many times week, how many repetitions and sets. Only one list. For example, do this and that Monday, Wednesday this and that. For the moment I can only do weights at home with dumbbells, so you do not like the exercises that involve a gym at the time that a song access. I do not want any shit I've read on numerous sites that have been found by google. So anyone who can provide a (simple or depth) good guide to what I could do to help put on the pounds, that would be great. Its mainly for sports such as football and rugby, looking butam size larger. Thank you very much.

With any exercise routine, the success or failure of the exercise depends largely on whether you have an adequate diet. Muscle mass is gained by repeated stretching (and subsequent breakup) and microtears healing. For your body to heal, your body needs protein. However, you could have a diet Protien% 100 (which is a very unreasonable thing to do, and have a diet Balance is the key to living a healthy lifestyle), and still not gain any muscle if your calorie intake is less than your caloric output. If your goal is to gain mass, you must have a healthy surplus of calories anywhere between 300-500 calories per day. In order to find out where you fit in terms of quantity of calories you need to burn and enjoy a day, you should try to find your basal metabolic rate (BMR) or Resting Metabolic Rate (RMR). www.caloriesperhour.com has a great calculator that can do all that for you, and has more nutritional information is very valuable to have, for those who want become more convenient.

Should HardGainers Count Calories to Gain Weight?