Think of your body building program as a bar stool. Got 3 feet. If one leg is missing, or longer, or shorter than the other two legs, it means you have a problem. It also applies to the formation of muscle (muscle building).
The slightest change in one of three instruments on top, then your efforts will be futile. In fact you can lose weight if you are not careful.
In short, the outlines of the three components are:
Exercise
This program requires that you try hard to share your Rest and Recovery fairly. You see, many hardgainer who follow the advice of seasoned bodybuilder, which indeed they are genetically blessed with a beautiful body, taking steroids and other alternative medicines to enhance performance and very ambitious to establish himself. Most of us are not the same as the bodybuilder, in any terms.
Nutrition
You must eat more calories than you spend. Follow a diet high in protein and less carbohydrate. Limit fat. Eat eggs (4-8 per day), milk, and beef. Chicken and fish can also be added as a good source of protein.
High-quality protein supplements, amino acid triggers the growth hormone such as arginine and ornithine, as well as dried liver tablets. And also you have to supplement with vitamins and minerals roughly twice a day.
Rest and Relaxation
Sleep for 8-10 hours a day and make such reports as you will sleep and waking.
If you can, try to take a nap after a workout. Your body will grow while you sleep. Sleep for 30 minutes alone can give an increase rather than none at all. On days off your workout, try doing a relaxing activity, like reading, browsing the Internet, or fishing.
Anything that makes your mind relaxes. Many hardgainer who succeed also helped by doing meditation. Yoga also can. It’s not easy, but the mechanism that ‘strange’, this activity is making you tired and relaxed at the same time.