The Ultimate Hardgainers Guide To A Summer Workout

June 17, 2010 by  
Filed under The Fitness Bug

It’s summer time folks!

And all of you hardgainers should be flaunting what you’ve been building up for all these months (Those muscles will eventually fade with age one day).

But what you don’t want to do is risk losing those muscles from having ‘too much’ fun and forgetting that you still need to look after that chiseled frame in the process. That is why today, I will show you how to do both.

How to have fun and build muscle effectively throughout the summer months.

#1 Out Of The Gym And On To The Beach

What I mean here is that you need to be working out less inside the gym and more outside of the gym!

You’ve lived in a cave for most of the year. It’s now time to come out of your shell. Less is more here.

”But Shaun, I’m going to lose muscle mass if I don’t stick to my weightlifting routine goals!”


I’ve been building muscle as a hardgainer for the best part of 12 years now, and I can tell you now… it will take at least 4 weeks of no activity WHAT SO EVER before you begin to lose any real muscle mass.

So unless you decide to laze around on a beach all day for 3-4 weeks, losing muscle mass or strength will be the least of your worries.

In fact I know it will, because,

  1. You will be spending this time either playing sports on the beach (fun) or performing bodyweight exercises in an out door recreational centre or sports ground. Don’t have those where you live? Workout in your garden.
  2. There’s no way you would allow yourself to become that lazy. Come on, who is that one person you’ve been leeching motivation off for the best part of the past year ‘hint, hint’ 😉

Make it quick if you have to!

If you do need to hit the gym make it short. Like… 15-20 minutes short. Make it a summer full of super-set workouts. Super-sets is where you perform two exercises with a set each with no rest in-between. All you need to do is choose exercises that work different muscle groups. This will give you similar results to what you achieve in your current workouts.

All jokes aside, it really is about living a great bodybuilding lifestyle. Life is all about living. Don’t let yourself become a slave to the gym.

#2 Eat Well, Eat Early, Eat Frequent

If you happen to live in a country where you get a ‘great’ summer, you will be fortunate enough to have the sun wake you up early in the morning. This is good for 2 reasons,

1. It gets your lazy ass out of bed and you can actually get more tasks done.
2. This is the time of day when you will have the most energy, which is perfect to ready yourself for a great workout. Besides, you probably won’t have time to workout in the evening, because that’s when all the fun begins. Hail to summer nights!

Another thing you will need to do in these summer months is to eat well and eat frequent.


You are a hardgainer, so you already suffer from rapid weight loss, even when stationary. Adding summer heat and longer days to the equation just makes the situation worse.

= More sweat – possible weight loss – mass consumption of water (Read this post for the best water to drink)

Leading to more meals being consumed.

And you will probably see your weight rocket high and then stoop super low at times.


Because life is not black and white. Everything I mention here won’t happen how I say it will. Especially in summer, where good moods cause last minute meet ups and where hormones will be running wild. Which usually result crazy hedonistic activity. We all know what that does to a hardgainers muscle building efforts… don’t we!

Anyhow, you need to be eating well every few hours, because you will literally sweat your weight off if you don’t. You’ll almost feel like a transformer during this time.

You will maintain the bulk of your muscles mass as long as you do the above.

#3 Cut The Cardio

I know you will all be at different stages in your muscle building endeavors. But the fact still remains that you are a hardgainer, and doing less cardio will always be at the back of your mind as you will want to maintain those muscles you have built.

When it comes to the summer months, I’d say cut it back even further, because the chances are that you will be participating in many other outdoor activities over the summer months that may act as cardiovascular activity.



Because you are doing as I say, by doing activities that are both fun and beneficial to your health.

  • Swimming
  • Jet-skiing
  • Surfing
  • Volley ball
  • Diving
  • Deep sea diving

And others…

Do them all!

Life is for living and summer only comes once a year for most of you, so lap it up and live up… the hardgainer way.

See you in the comments.

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