A hardgainer is typically defined as someone who struggles to put on mass. This person will eat and eat, yet find it difficult to gain even the littlest of weight. For those who have trouble losing weight, it can be confusing as to why this is a problem, but for someone who wants to look bigger and get stronger, having trouble gaining weight can be just as frustrating.
Are we to believe that hardgainers just don’t have the right genetics and will be known as the “skinny guy” for the rest of their life?
Definitely not!
Though it may seem impossible, building muscle as a hardgainer isn’t so far out of reach. Continue reading to help you get started.
You Need to Be Lifting Heavy
Can you gain some muscle with lighter weights and higher reps? Sure, but as a hardgainer, you need a greater stimulus to initiate that muscle-building response.
If you are selecting weights that allow you to reach 10 reps without breaking form, you can lift more. Four to 8 reps with 3 to 4 sets per exercise is appropriate, and this all depends on experience and the ability to perform lifts comfortably. Not executing lifts with proper mechanics will create so many issues in your progress that will ultimately hinder your weight gain.
You also want to keep in mind that there needs to be some sort of progression with the resistance you are using. If you are applying the same tension for weeks at a time, then you are not challenging your muscles enough. Increase the resistance of your lifts, gradually, about every 2 weeks.
And You Need to Be Lifting Often
Lifting weights once or twice a week isn’t going to cut it. Even though a couple of workouts a week is completely adequate to maintain general, good health, you’re a hardgainer, which means you need to put in the extra effort to put on more mass.
If you are brand new to lifting weights, start with 3 days a week. I know you will initially want to lift more often, but you need to allow your body to adjust to this new stimulus you are placing on the body. Going from never working out, to hitting the gym 5 to 6 days a week, will be a struggle to maintain, and you’ll be more likely to not adhere to your workout program.
If you are already working out, increase your frequency to 5 to 6 days a week. Does this mean you lift heavy, and at a high intensity for every workout? The answer is no. Even the most skilled and physically fit athletes need low to moderate-intensity workouts interspersed with heavy days. In this case, 3 to 4 of your workouts just be considered high-intensity, which would be considered your longer workouts where you are lifting heavy. The other days, you should be at a higher rep range with lighter weights (or bodyweight), to promote maximal gains while managing fatigue.
To make things easy for you, Mind Pump has the Skinny Guy “Hardgainer” Bundle, which includes:
-MAPS Anabolic
-MAPS Aesthetic
-No 6-Pack Formula
-Intuitive Nutrition Guide
Invest in Your Nutrition
What you eat (and how much) will dictate how much weight you will gain–and whether weight-gain will come from fat or muscle. The biggest mistake guys make when they want to add more muscle is that they eat EVERYTHING, without considering whether the calorie-intake will yield positive or negative results. Guzzling down chips, sweets, and processed foods may help you gain weight, but you’re not going to feel too great about yourself–and a lot of the weight gain will likely end up in your gut. Even as a hardgainer, you can make the mistake of putting on a greater percentage of fat than you would like. And just to be clear, gaining some fat is inevitable as you work on putting on muscle, but the goal is to make the fat-gain as minimal as possible.
With this in mind, the quality of the food matters. Opt for lots (and I mean lots) of protein; it sounds crazy, but 2 grams of protein per pound of bodyweight, per day, is what would be recommended for a hardgainer. If that seems like a huge jump in your current protein intake, aim for 1 gram of protein per pound of bodyweight. Once you have a grasp on that, you can slowly increase your intake from there.
If you need some help getting more protein in your diet, we like Kreatures of Habit for a high-protein, breakfast option, and Organifi for a plant-based, protein shake option.
And I will never tell you not to eat your vegetables, but you also need a high-calorie to help add calories to your meals. Rice and potatoes are great examples, while oatmeal can be added to your usual breakfast.
Keep Track of Your Progress
Log what and when you eat, what you are doing for your workouts, weight-gain per week, and other lifestyle factors that can possibly contribute to your progress. This may sound tedious, but tracking this information can help you determine what is and is not working for you.
Plus, the act of logging this information is a great way to help you stay on track and keep you consistent.
