How To Build Muscle As A Hardgainer

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How to Build Muscle as a Hardgainer: Muscle Growth Breakthroughs

The Challenge of Being a Hardgainer

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If you want to go from scrawny to brawny, the plan sounds simple: Lift hard and heavy. Eat more. But, for some guys, like our client John, it’s more complicated. John was a busy pre-med student tired of feeling skinny and slim. He wanted to add size. And he wanted to feel strong. The challenge is that John is what we call a "hardgainer." Long and lean, with less than optimal genes for building muscle quickly.

Breaking the Curse of Genetics

But being a hardgainer isn’t a muscle-building curse. While genetics inevitably do make a difference, your genetics are not preventing you from adding on pounds of muscle. With our help, John layered on 20+ pounds in just over seven months. Throw the excuses out because that’s incredible progress.

Muscle Growth Breakthrough #1: Focus on Progression

We kept John’s training simple. But don’t mistake simple for effective. If you want to build muscle, it comes down to getting stronger and progressively doing more work month after month. And if muscle-building is the goal, then variety is your friend. This doesn’t mean altering up your workouts every day, but it does mean going through cycles where you rotate your reps and the movements you perform.

To help illustrate what these plans might look like, here is a simplified example of how you could set up each training month:

Month 1 – Lower Reps, Increasing Weight

• Week 1:
  • Exercise 1 – Squats: 4 sets x 6 reps (70% of your one-rep max)
  • Exercise 2 – Bench Press: 4 sets x 6 reps (70% of your one-rep max)
  • Exercise 3 – Deadlifts: 4 sets x 6 reps (70% of your one-rep max)
• Week 2:
  • Increase the weight by 5-10 pounds (depending on your strength level) for each exercise compared to Week 1.
  • Exercise 1 – Squats: 3-4 sets x 6 reps (75% of your one-rep max)
  • Exercise 2 – Bench Press: 3-4 sets x 6 reps (75% of your one-rep max)
  • Exercise 3 – Deadlifts: 3-4 sets x 6 reps (75% of your one-rep max)

Month 2 – Higher Sets and Reps, Moderate Weight

• Week 1:
  • Exercise 1 – Reverse Lunge: 4-5 sets x 10 reps (60% of your one-rep max)
  • Exercise 2 – Dumbbell Incline Press: 4-5 sets x 10 reps (60% of your one-rep max)
  • Exercise 3 – Prone Leg: 4-5 sets x 10 reps (60% of your one-rep max)
• Week 2:
  • Increase the weight by 5-10 pounds for each exercise compared to Week 1.
  • Exercise 1 – Reverse Lunge: 4-5 sets x 10 reps (65% of your one-rep max)
  • Exercise 2 – Dumbbell Incline Press: 4-5 sets x 10 reps (65% of your one-rep max)
  • Exercise 3 – Prone Leg Curl: 4-5 sets x 10 reps (65% of your one-rep max)

Muscle Growth Breakthrough #2: Pushing the Calorie Threshold

Like most hardgainers, John’s biggest challenge was eating enough. If your goal is to build muscle, you need to eat more calories than you burn (plus consume adequate protein). These are the raw materials for new growth. Sounds great, right? You get to eat more food!

But, this isn’t always easy or as fun as it sounds when you’re naturally very lean like John. "Hardgainers" like John often feel full before hitting their target calories for the day. Eating becomes a chore. That’s why you need to change the rules of eating for muscle building. You might need to eat past your hunger to put on new muscle. (Note: this is very different when focusing on fat loss and body recomposition, which is shifting your body fat percentage.)

Finding ways to sneak in extra calories in ways that are fun and enjoyable can make eating less of a chore, and help pack on the necessary calories. Little wins can be healthy-ish behaviors, like adding extra peanut butter to your smoothies or having a second serving of pasta. But, it can also mean hitting up Shake Shack and enjoying a milkshake.

Ready to Create Your Own Muscle Growth Breakthrough?

With Born Fitness Online Coaching, you’ll have not one, but two dedicated coaches – one for fitness and one for diet. Say goodbye to generic muscle-building workout plans and cookie-cutter meal plans that don’t work. We’ll help you create a customized plan that challenges you and helps you build muscle effectively.

Conclusion

Building muscle as a hardgainer requires a different approach than traditional muscle-building methods. By focusing on progression and pushing the calorie threshold, you can overcome the obstacles that come with being a hardgainer. With the right training and nutrition plan, you can achieve incredible results and break through the barriers that have held you back.

FAQs

Q: What kind of training plan should I follow if I’m a hardgainer?
A: Focus on progressive overload, alternating between strength-focused and volume-focused training months.

Q: How many calories should I be consuming each day?
A: Aim to consume more calories than you burn, with a focus on lean protein and complex carbohydrates.

Q: How often should I eat?
A: Eat 5-6 meals per day, spaced out every 2-3 hours.

Q: What kind of supplements should I take?
A: Consider adding supplements like protein powder, creatine, and HMB to your routine.

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