Everyone has a different experience when it comes to putting on muscle. Some of us gain weight easily, while others can eat all the fast food in the world and not see the scale move one pound. This is a bit of an oversimplification, but if you find yourself the latter, you may be a hardgainer.
What is a Hardgainer?
A hardgainer is an individual with genetics that predispose them to a faster metabolism. I, for example, am not a hardgainer. I will start putting on weight at 2,500 calories while I have friends that won’t see any change until at least 4,000 calories. That is a LOT of calories to move the scale. A hardgainer may also be less responsive to the same workout an individual with a slower metabolism does. That is, they get less results from doing the same thing (although usually that has to do with not eating enough).
You might also find it’s really hard to get the necessary amount of protein in to gain weight. Because of this, you feel your performance has stagnated in the gym.
Changing Your Environment For Growth
Just because you may be genetically predisposed to a faster metabolism, does not mean you are out of luck. As with most things in life, genetics is only one side of the coin. Setting up the right environment is crucial if you are a hardgainer and want to see gains.
Your diet and exercise habits are the two biggest tools to manipulate to your advantage. If you make sure these are in line, then you should find yourself in a position to put on size.
How to Put On Muscle As a Hardgainer
The most effective first step you can do is start tracking your calories. This is simply to make sure you are getting enough calories and protein (since this is the biggest problem to begin with). You can try to keep guessing, but if you find yourself already confused then you might as well start.
The next thing is making sure you are following an appropriate resistance training program. It should be following the principle of progressive overload. In other words, each week you should be doing one more rep or 5 lbs more than the week before. You should be choosing a weight that allows you to do the allotted reps leaving 2-3 reps left in the tank. If you are able to do more, then the weight is too light.
Make sure you are stimulating each muscle 2-3 times a week. Normally a full body part split or push/pull split is recommended as it will spread your volume over more days so you can hit each muscle with heavier weight and more fresh than applying it all to one day. Focus on compound movements that will hit the most muscles. This will allow you to push the most weight and send the strongest signal to grow on the body.
The most important thing to remember is even following all this advice, it is going to take time and patience. Staying consistent is the best thing you can do to see gains. Whether you are a hardgainer or not, putting on muscle takes time. You can’t follow a program for one month and expect to look like a bodybuilder. If you find you still need guidance beyond these tips, I would suggest looking for a knowledgeable personal trainer, or utilizing any of our MAPS muscle building programs.
