Standing 5 feet 4 inches and weighing in at 130lbs, Spud has proven that even small lions can have a loud roar. The bite-sized body slammer from Birmingham, England has worked like a beast to show you don’t need god-like genetics to improve your physique. Tipped as a future legend, Spud is already one of the most entertaining grapplers on TV.In the past 12 months he has piled on new muscle and scorched fat with a clever new regime designed to put his body in the most anabolic state possible. Here are Spud’s seven terrific tips for hardgainers.
2 of 8
Train Towards Failure
Although there is some debate in the bodybuilding industry about the safety and effectiveness of training to absolute failure, it’s fair to say that training towards failure makes a lot of sense.If you are not at least training towards failure, your workout could be lacking in intensity. Evidence suggests that increasing the frequency or resistance during your session can have a direct impact on HGH and IGF1 levels in the body. This provides better protein synthesis, meaning more muscle.
3 of 8
Get Some Rest
This is one of the simplest tips and yet the most overlooked. With our busy lives sleep often suffers. For an athlete like Spud who is on the road several nights a week, it becomes even harder to get quality rest, but it’s worth the effort.While you sleep, your body ramps up your testosterone levels. You can literally build muscle with your eyes closed. Sleep also helps the body to recover from previous workouts meaning you are more likely to have a great session in the weightroom next time.
4 of 8
Pack on the Protein
Since hardgainers are believed to have fast metabolisms – burning calories at a rate higher than average – it makes sense to slow digestion down. This will provide extra time for the muscles to assimilate important nutrients like protein.Experiment with your protein requirements. Start with 1 gram or protein per pound of bodyweight and try and get your protein from a variety of sources like chicken, steak, dairy, and shakes to meet your quota.
5 of 8
Eat More Often
If hardgainers are burning through calories it an exceptional rate, it makes sense to narrow the gap between meals. To help prevent your body getting into a calorie deficit, eat more often. Spud eats 4-6 meals per day and makes sure to eat a carbohydrate, protein rich meal after every workout.
6 of 8
Eat More Full Stop
If you are a hardgainer and your metabolism is making short-work of your calorific intake, increase it. By concentrating on denser protein rich meals such as meat and dairy you will slow digestion down. You can also consider a slower digesting shake like casein before you go to sleep. Think of ways to get those clean calories.
7 of 8
Failing to Prepare is Preparing to Fail
To follow some of these tips you need to make sure you’re prepared. Think about your next nights sleep and how you can maximize it. Think about the next day and prepare meals ahead of time. Hardgainers are no different from any other type of bodybuilder in that they all need to commit themselves to change and put in the time to make it happen.
8 of 8
Get Your H2O
Water is extremely important and MUST NOT be neglected. It helps to reduce toxins in the body, hydrates you, and makes up around 80% of muscle.Many people who are trying to lose weight drink water with their meals to help speed up metabolism and flush food through the system as quickly as possible. For hardgainers, drinking excessive amounts of water during meals, or along with protein shakes, may not be the best timing. Don’t neglect water but think about when to drink it.
Standing 5 feet 4 inches and weighing in at 130lbs, Spud has proven that even small lions can have a loud roar. The bite-sized body slammer from Birmingham, England has worked like a beast to show you don’t need god-like genetics to improve your physique. Tipped as a future legend, Spud is already one of the most entertaining grapplers on TV.
In the past 12 months he has piled on new muscle and scorched fat with a clever new regime designed to put his body in the most anabolic state possible. Here are Spud’s seven terrific tips for hardgainers.
Train Towards Failure
Although there is some debate in the bodybuilding industry about the safety and effectiveness of training to absolute failure, it’s fair to say that training towards failure makes a lot of sense.
If you are not at least training towards failure, your workout could be lacking in intensity. Evidence suggests that increasing the frequency or resistance during your session can have a direct impact on HGH and IGF1 levels in the body. This provides better protein synthesis, meaning more muscle.
Get Some Rest
This is one of the simplest tips and yet the most overlooked. With our busy lives sleep often suffers. For an athlete like Spud who is on the road several nights a week, it becomes even harder to get quality rest, but it’s worth the effort.
While you sleep, your body ramps up your testosterone levels. You can literally build muscle with your eyes closed. Sleep also helps the body to recover from previous workouts meaning you are more likely to have a great session in the weightroom next time.
Pack on the Protein
Since hardgainers are believed to have fast metabolisms – burning calories at a rate higher than average – it makes sense to slow digestion down. This will provide extra time for the muscles to assimilate important nutrients like protein.
Experiment with your protein requirements. Start with 1 gram or protein per pound of bodyweight and try and get your protein from a variety of sources like chicken, steak, dairy, and shakes to meet your quota.
Eat More Often
If hardgainers are burning through calories it an exceptional rate, it makes sense to narrow the gap between meals. To help prevent your body getting into a calorie deficit, eat more often. Spud eats 4-6 meals per day and makes sure to eat a carbohydrate, protein rich meal after every workout.
Eat More Full Stop
If you are a hardgainer and your metabolism is making short-work of your calorific intake, increase it. By concentrating on denser protein rich meals such as meat and dairy you will slow digestion down. You can also consider a slower digesting shake like casein before you go to sleep. Think of ways to get those clean calories.
Failing to Prepare is Preparing to Fail
To follow some of these tips you need to make sure you’re prepared. Think about your next nights sleep and how you can maximize it. Think about the next day and prepare meals ahead of time. Hardgainers are no different from any other type of bodybuilder in that they all need to commit themselves to change and put in the time to make it happen.
Get Your H2O
Water is extremely important and MUST NOT be neglected. It helps to reduce toxins in the body, hydrates you, and makes up around 80% of muscle.
Many people who are trying to lose weight drink water with their meals to help speed up metabolism and flush food through the system as quickly as possible. For hardgainers, drinking excessive amounts of water during meals, or along with protein shakes, may not be the best timing. Don’t neglect water but think about when to drink it.
