How to Build Muscle at the Gym Without Getting Exhausted
Stop spending 2 hours doing light weights. Here is the 4-day hardgainer split.
"If you're naturally skinny, spending 2 hours in the gym doing 20 different exercises is actually burning the very calories your body needs to build muscle. As a hardgainer, your goal in the gym is short, intense tension on compound lifts, followed by rest and food."
To repair muscle fibers after lifting heavy weights, you need roughly 1.8g to 2.0g of protein per kg of body weight.
Train 4 days a week max (Monday: Upper, Tuesday: Lower, Thursday: Upper, Friday: Lower). Keep your workouts under 50 minutes and focus on Bench Press, Squats, Rows, and Overhead Press.
Write down your weights. If you benched 40kg for 8 reps this week, try 40kg for 9 reps or 42.5kg for 8 reps next week. Small progress adds up fast.
Remember: You don't grow in the gym; you grow in your sleep when recovering with proper protein and food.
Work directly with Sahil Thakur to get your custom diet & workout split.