My name is Dana Sanders, former NFL running back turned fitness trainer. We are here today in Seattle, Washington at beautiful Alki Point with LIVESTRONG.com. Today's question, how often should a hard gainer workout? Now a hard gainer is someone who works out but has a hard time putting on size or reaching their goals. Now I run into this quite a bit. Working with teenagers and working with athletes that just have really high metabolism. Usually what I suggest for hard gainers slow the workout down depending on who you are. Now cause I have to sit down with them and find out exactly what the issue is. If it's the lack of food, the lack of sleep then we correct that first. But for the most part a lot of the hard gainers that I deal with are people that workout five days a week and don't rest. So this is what I usually suggest for hard gainers, workout three days a week. And then rest the rest of the week. So you work out Monday, Tuesday, Wednesday. Hit every body part as hard as you can. Use heavier weights and high reps. And then rest the rest of the week. Because sleep is what's going to help you put that size on. For instance, if you are doing biceps and you are trying, you know I get this all the time a lot of guys want to have huge biceps. You know curls for the girls. So what we do I'll take them over to a preacher curl machine. And we'll put you know either get dumbbells or a straight bar, whatever you know works for them. And we just do heavy reps. And we'll do say we'll start at their max if they can for one rep. Then we drop it down you know 10 pounds each time until they get to the point where their biceps are totally exhausted. And then that's it they rest. Unless we have another part of the workout we want to add in you know some very light biceps with high reps. You may throw those in. But actually when they are done with the bicep workout they are done. They won't come in the next day and do an arm day. Because a lot of times that's what hard gainers do. They feel that they need to constantly work out in order to attain these goals. And they'll work sometimes five days a week, sometimes they work out every day. And that's one of the biggest problems. So you have to eat right and get a lot of rest. And these are my tips for hard gainers. My name is Dana Sanders with LIVESTRONG.com. And remember happiness is a choice so choose to be happy and live strong.