If you are a hardgainer you can choose various kinds of bodybuilding training that help you achieve good results in your workout routines. However not all bodybuilding exercises are suitable for hardgainers because of their increased metabolism.
Let’s consider the main mass building principles for hardgainers
1) Workout sessions shouldn’t be long. They should last not more than 60 minutes. It means that you can perform weight training exercises for maximum 60 minutes because after this time the levels of muscle building hormones such as growth hormone and testosterone decrease. Also carbohydrates preserved in the muscle cells and liver and the main fuel glycogen used for the muscle contraction begin to lower. So you shouldn’t waste your time on performing exercise more than 60 minutes. Your muscles won’t grow because of the absence of hormones and necessary fuel. It also may lead to overtraining and your muscles become weaker.
 2) Decrease the rest between the sets to the minimum; not more than 90 seconds. If you rest less between your sets and exercises you will be able to train harder in these 60 minutes, meliorate your cardiovascular system and increase the production of growth hormone which assists in muscle building. Also due to the short rest your muscles gain more volume. The water flows inside the muscle cells and it helps your muscles look stronger and well toned. But you shouldn’t confuse this effect with water retention which occurs outside of the muscle cells and makes us look fat.
3) It is not useful to do weight training exercises for more than two days in a row. This is crucial for the hardgainers. Most people with endomorphic body type have the ability to recover from performing more than 4 workouts per week but it is very hard for hardgainers. It happens because their nervous system is very exhausted after two days of intense workout with weights. So if you train more than two days you will be stressed and your body won’t heal numerous muscle fibers for performing another lift. Also constant depression of the nervous system can make you weaker.
4) You should perform 6-15 repetitions during each set. It is very useful. The most important is that it increases the amount of growth hormone. This hormone stimulates muscle growth and burns fat. Due to numerous repetitions you will have a great pump (your muscles can receive increased blood flow). It enriches your muscle cells with nutrients and they are able to recover and renovate faster.
Also if you perform 6-15 repetitions you can avoid injury. You will be able to control the weight. (Note. It should be mentioned that this rule doesn’t spread on the calves and abdominals which require more repetitions- nearly 13-15).
5) Your workout should be progressive. It means that it is necessary to add one more repetition to the next workout or some more weight if you manage to do more than 15 repetitions for a certain exercise. However you shouldn’t extend your weight and the repetition range every session. But you may also achieve this
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