Vince is today a 210 lb certified trainer and a former Canadian Fitness Model champion. He was once just a mere 149 lb skinny man. He has seen and worked with everyone from skinny men to current Body Building champs and helped them all to boost their muscle mass and tone.

The absolute BEST exercise for increasing hip width is NOT an isolation abduction exercise. You may have seen abduction machines in the gym where you sit on a chair and force your legs outwards against resistance. I'm sure you've seen them...they always seem to place those machines directly across from the cardio equipment or opposite the gym entrance!

Ideally, you want to use a weight where you can ONLY get 8 to 10 reps on each side. You have to challenge the muscles to see results! Sets of 15 to 20 reps won't build the hips.

The workout program is very different from the ones magazines and online journals are telling you to follow. Vince's program calls for less time in the gym. Since hardgainers recover slower than other people, it is important to workout less often and for a less amount of time. This is shocking for most hardgainers to fathom but working out less is the answer to gaining more muscle.

This approach to getting bigger biceps is a dead end. Like we've debated, it works really well for fast gains but ultimately you will get exhausted because you won't get results. Getting bigger biceps this way just isn't viable. You cannot be doing 50 reps you can hit that wall. The best answer at this point is to extend the weight and eat more food. All the sheik tri sets, super sets, drop sets, pre exhaustion and post exhaustion methodologies in the western world unless you increase the weights and eat more top of the range foods.

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