Strength Conditioning For Hard Gainers

As a hard gainer you probably find it difficult to lift heavy weights and you see that your strength is not going up over time. This is because your body is frail and not conditioned to handle that sort of weight. In order to circumvent this you need to work in the 2-5 rep range and build up the neurological links that are vital to muscular coordination - your muscles will learn to work in unison to push heavy weight.

I recommend that you stick to strength training for the first six weeks of your routine. Use strict form and make sure you're really pushing yourself. You will need a spotter for this - and use free weights so you can help strengthen those weak stabilizer muscles.

Once you do this, you can revisit it every couple months. Inbetween you can work at higher reps to build muscle, but you'll need to have your strength catch back up during regular intervals. If you don't then you'll plateau and see fewer gains.

Learn more about strength training for hard gainers here:
Ectomorph Strength Training
Build Muscle Mass
Ectomorph Bodybuilding