progression in many other ways. For example you can add intensity during your 60-minute workout. The main goal of your workout routine is to achieve progression over a period of time in order to improve muscle toning and shape.
6) You should modify your training routine. It is useful for achieving continuous muscle gaining, strength, muscle toning and helps fight the tedium. But you shouldn’t make total changes of your workout program. You can use different exercise techniques for stimulating your muscles, change the range of repetitions and sets and also change the time of your rest between the sets. The easiest way is to change the width of your grip on the bar in order to isolate certain muscle group. After some time you will discover that in your workout program you can vary three- week periods of high volume training with the same period of more intense training choosing heavier weights. Such variations will be helpful in muscle growth. But if you perform the same workout all the time you won’t be able to achieve any results.
7) The form of the performance of your exercises should be blameless. It is the main problem of the most weight lifters especially male. Because of their ego a lot of male weight lifters add more weight without paying much attention to the exercise form. Such mistake may lead to serious injuries of the muscle groups which you work, in some cases a surgery is needed. Also it can bar the stimulation of the muscle groups. If you don’t do your exercises perfectly, the other muscles begin to act by taking away some load from the muscles which are being worked. It will lower the process of muscle growth and cause injury, that’s why you should regard the form of the exercises.
8) You should reduce the aerobic workout and outside activities. If you are a hardgainer and you want to increase the muscle mass you should perform minimum aerobic exercises and other outside activities such as basketball or soccer. These kinds of sport require a high degree of activity that’s why you should lower their performance. It is necessary for the recovery of the hardgainer’s nervous system and suitable for the rapid metabolism which they have. If you do a lot of activities you will burn huge amount of calories. It will prevent the muscle growth because more calories will be needed to cover the energy requirements. It is recommended to reduce your cardiovascular activity to 15-25 minutes several times a week.
9) Your workout should include mainly free weight basic exercises. These exercises help you achieve good results for the short period of time because during the training you involve the most of your muscles. Your body is made in a three dimensional universe. If you use a machine your body will be limited to a two-dimensional universe. Because of this you reduce the amount of muscle fibers which you are going to work. However not all machines are adverse. Some of them are very useful for weight training. They assist in the isolation of the muscle which is impossible in the case of free weights.
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