Hardgainer Natural Bodybuilding Training Tips: How to Ensure You Stimulate the Maximum Amount of Mus

Hardgainer Natural Bodybuilding Training Tips:
How to Ensure You Stimulate the Maximum Amount of Muscle Every Time


In this short article I am going to share with you some training tips that when applied will ensure that you will be stimulating the maximum amount of muscle fibres and muscle growth every time you hit them gym. These simple but effective techniques and training methods are the fundamentals to working out that are so very essential and yet often neglected by so many.

Fundamentals must be practiced every day, especially in bodybuilding! No matter how hard you train, how well you eat, how much money you spend on supplements, if you are failing to apply the basics into your training and your workouts then you are seriously limiting your gains. Let's get back to the basics and maximise your gains with these essential training tips.

1. Full Range of Motion

While there may be advanced techniques that can be employed at times that purposely limit the range of motion of an exercise for maximum muscle fibre stimulation and recruitment a full range of motion throughout the movement is essential. This one principle is a key component of training that so many beginners, and often even experienced, trainers forget or fail to apply. This tip is so critical for maximum force production, optimal technique and maximum recruitment of muscle fibres, failure to use it will result in reduced flexibility and eventually injury, not to mention limited gains.

2. Controlling the Negative

There are 3 parts to every rep, the lift, the hold and the lower. The negative portion of a rep in the downwards or lowering phase of the movement and this must be down in a controlled fashion. Performing your reps too quickly not only can lead to poor technique and injury it can also mean the weight is being moved with too much momentum and therefore the muscle fibres your are attempting to target are not being effectively stimulated. By putting your focus on controlling the negative on the lowering portion of the rep you place the muscle under a lot more tension for an extended longer period of time, this is known as more time under tension and is extremely effective for stimulating maximum growth. All successful bodybuilders know the benefit of practicing this technique of negative reps for advanced gains. Control the weight on the way down!

3. Deep Breathing

Not only do your muscle require oxygen to contract and perform at their best, deep diaphragmic breathing also produces a great deal of force. Have you ever noticed a tennis player when they hit the ball, a shot putter or javelin thrower as they release into the air, or a boxer as he punches, they all breathe ouyt with tremendous force as the exert their energy. This creates a lot of power and generates force which can help you to move a greater amount of resistance. You should take a big deep breathe in, either as you lower the weight (negative) or at the bottom of the movement and then really exhale with great force as you attempt to move or lift the weight. This can create so much force and energise your system to a degree that you can lift a far greater weight. Give it a go, try it out and see for yourself. Perform a set where you don't not focus on breathing much at all or simply breathe normally and then focus on deep powerful forceful breathes and see how much stronger you are. For more advanced techniques and a proven system for success go to http://NaturalHardgainer.com

4. Mind Muscle Connection

Some people really lack focus. You see amateurs in the gym working out while using their mobile phones between sets, or talking for ages to other members about irrelevant subjects. They lack the mental focus that is required to kept he intensity and momentum of a workout going and to really get the maximum out of each and every set. Listen it does not take many sets or many exercises to effectively stimulate a muscle for growth but it does take intensity and so you cannot afford to waste a single set when in the gym. You must make every rep of every set of every exercise count if you want to see maximum long term gains. One of the best techniques for doing this is what is known as the mind muscle connection. As the name describes this is the simple but powerful technique of intensely focusing with laser like precision on the targeted muscle group you are working. It is easy to let the mind wonder when training or performing a set so you must take control of your mind and direct it to what you are working. Think about that muscle contracting, feel it under tension, visualise and imagine it squeezing and growing. This not only directs your focus and allows you to feel that muscle an awful lot more but it also increases the neural input to that muscle from the brain and can increase muscle fibre recruitment and activation, resulting in better stimulation, growth and gains.

5. Controlled Cheating

As a natural hardgainer you need to force your muscles to grow because they really do not want to, you must make them grow! The only way to do this is to overload them with enough weight and intensity and progress over time. If you try to be too overly strict with your technique, suing what I call textbook technique, you will be greatly limiting your gains in strength, overload and growth. There is a significant difference in compensating and controlled cheating. Compensating is when you use poor or sloppy technique that risks injury and fails to effectively stimulate and target the desired muscle group and is really not beneficial or advised. Controlled cheating is when you ease a form of what I call self spotting. When you emply the technique of controlled cheating you are able to produce more force and lift a greater weight to effectively target, overload and stimulate the desired muscle group without putting yourself at the risk of injury. There is a fine line between compensating and controlled cheating but a significant difference in the results. It is not advised for a beginner to use this technique as they lack the body awareness to effectively perform controlled cheating but for the more experienced who have a decent level of body awareness, technique and strength they should defiantly use controlled cheating for maximum gains. Lift as much as you can not as much as you can't!

Do you want a Free copy of chapter 1 from my book "Hardgainer's Guide to Natural Bodybuilding"? Go to: http://NaturalHardgainer.com

Use these 5 training tips to ensure you are getting the absolute most out of your training efforts. As a hardgainer natural bodybuilder these tips can make a huge difference to your training and your gains. If you are not already using these now then I strongly recommend you take advantage of them now and start to apply just one per week in your training for the next 5 weeks until you are suing them all and have mastered all 5 techniques I guarantee you will see some new muscle growth.

Your Trainer & Friend

Adam Ringshall

Visit http://NaturalHardgainer.com to learn more and order my new book.