The Muscle Couple with our long requested article for those of us with AVERAGE GENETICS.

Yes its true.  Jay is not like Anh. 

What Hardgainer can't relate to this picture?

When Jay graduated college in 1993, he weighed 172#s and was rail thin.  It has taken him 16 years of scientific resistance training, consistent nutrition and focused supplement experimentation to attain his current physique.  At his highest weight he went up to 222 pounds.  And now he has “settled in” around 196-200 pounds with a physique he always envisioned having.

Why are we telling you this?  Because you too, no matter your genetics, can build the body you desire.

The true purpose of this article is to offer an average person a road map to overcome AVERAGE GENETICS.   We understand how difficult it is to put muscle on your body and keep it there.

As with most recommendations from TMC, we’ll lay THE Hardgainer’s Handbook out in 10 MASTER PRINCIPLES.

1. You Must strive to eat 15 kcals per pound of lean muscle weight every single day.  Your Macro nutrient % should be 35% Protein-40% Carbs-25% EFA’s.
2. You Must Sleep 6-8 hours per night.
3. You should not drink Alcohol as it will destroy your bodies optimal hormonal mileu to add muscle and stay in positive nitrogen balance.
4. You must RELIGIOUSLY eat Protein and EFA’s every 3.5 hours per day 7 days per week. Even when you are sleeping you can wake up and have half of a Casein Protein shake.
5. Your resistance training has to employ HIT Techniques 3x per week only.  Rest Pause-Super Setting-Drop Setting. Never perform resistance training for longer than an hour at any session.  You must blast your bodies muscle fibers for maximum recruitment in the shortest amount of time.
6. You should not be performing any cardio until you reach your desired goal in muscle weight.
7. You must follow The Muscle Couple Creedo “If you fail to plan, you plan to fail”. Lay out your plan before starting. What is your target muscular weight?  How long will it take you to get there?  Plan your diet including your weekday and weekend meals. Record everything and track. Don’t be afraid to change things to elicit a better response.
8. Utilize the following vitamins and supplements on a daily basis with minimal deviation:

• Whey and Casein Protein
• Udo’s Oil
• Glutamine and Creatine
• Vitamin C-E-Bone Up
• EFA Multi Spectrum or Fish Oil Capsules

9.  Memorize and stridently follow commandments #1-6-9 and 10 in our article The 10 Commandments of Physique Improvement for Men.

10.  EAT CLEAN CARBOHYDRATES IN ABUNDANCE. A Hardgainer can’t be afraid of carbs.  Load up on Quality Complex Carbs whenever possible.

There is your list.

We 100% GUARANTEE if you follow it to the letter you will get to your goal muscle weight in half the time you actually anticipate or plan.  We encourage your comments or questions.

Have a great weekend!

MIHWCS