How to Build Muscle as a Hard Gainer

Intro

If you’ve always wanted to transform from scrawny to brawny, the plan seems straightforward: lift hard and heavy, and eat more. However, for some individuals, like our client John, building muscle is more challenging. John, a busy pre-med student, was tired of feeling skinny and wanted to add size and strength. The hurdle he faced was being a “hard gainer,” with long and lean body proportions and less than optimal genes for rapid muscle growth. But being a hard gainer is not an insurmountable obstacle. Genetics do play a role, but they don’t prevent you from gaining muscle. With the right approach, John managed to add over 20 pounds of muscle in just seven months, showcasing incredible progress.

Hard Gainer Muscle Growth Breakthrough #1:

Focus on Progression

To build muscle effectively, the key is to focus on progression. This means continuously getting stronger and increasing the workload in your workouts month after month. It’s important to remember that simplicity doesn’t equate to ineffectiveness. Building muscle revolves around steadily improving your strength and pushing your limits.

Variety is another crucial aspect of muscle-building. It doesn’t entail changing your entire workout routine daily, but rather, incorporating cycles that rotate reps and movements.

Training Plan for John

In John’s training plan, we alternated between strength-focused and higher-rep plans each month. The first month emphasized lower reps and increasing weight:

1 Month – Lower Reps, Increasing Weight

Week 1:

• Squats: 4 sets x 6 reps (70% of your one-rep max)
• Bench Press: 4 sets x 6 reps (70% of your one-rep max)
• Deadlifts: 4 sets x 6 reps (70% of your one-rep max)

Week 2:

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

Weeks 3 and 4:

• Continue increasing weight, ending at 85% of your one-rep max.

In the second month, we focused on higher sets and reps with moderate weight:

2 Month – Higher Sets and Reps, Moderate Weight

Week 1:

• Reverse Lunge: 4-5 sets x 10 reps (60% of your one-rep max)
• Dumbbell Incline Press: 4-5 sets x 10 reps (60% of your one-rep max)
• 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.
• Reverse Lunge: 4-5 sets x 10 reps (65% of your one-rep max)
• Dumbbell Incline Press: 4-5 sets x 10 reps (65% of your one-rep max)
• Prone Leg Curl: 4-5 sets x 10 reps (65% of your one-rep max)

Weeks 3 and 4:

• Continue increasing weight, ending at 75% of your one-rep max.

The Importance of Progression

It’s essential to understand that multiple rep ranges can lead to muscle growth. However, tracking your progress and focusing on specific goals are vital for success. While drastically changing your workouts might seem appealing, it can hinder your ability to monitor improvement and optimize muscle gains.

Hard Gainer Muscle Growth Breakthrough #2:

Pushing the Calorie Threshold

One of John’s most significant challenges as a hard gainer was consuming enough calories. To build muscle, you need to eat more calories than you burn, and ensure adequate Protein intake. These nutrients are the raw materials necessary for muscle growth.

Although it might sound exciting to eat more food, it can be difficult for naturally lean individuals like John. Hard gainers often feel full before reaching their daily calorie targets, making eating a tedious task.

Overcoming the Calorie Challenge

To overcome this challenge, it’s essential to change your approach to eating for Muscle building. You might need to eat even when you’re not particularly hungry to provide your body with sufficient fuel for muscle growth.

Striving for a diet centered around high-quality foods is essential, encompassing protein, fruits, vegetables, and fiber-rich carbohydrates. And now, with the added convenience of “Meal Prep Under 10 Minutes,” you can easily achieve your nutritional goals. In cases where meeting your calorie needs proves challenging solely through these nutrient-rich choices, you might contemplate integrating higher-calorie selections, even those that have historically been categorized as “unhealthy.”

Sneaking in Extra Calories

Finding enjoyable ways to sneak in extra calories can make eating less of a chore and help meet your caloric needs. Adding extra peanut butter to smoothies or having a second serving of pasta are healthy-ish behaviors that can provide a calorie boost.

Balancing Calories and Muscle Growth

While it’s essential to add calories, it’s crucial to strike a balance between providing your body with the necessary nutrients for muscle growth and maintaining a healthy lifestyle. Indulging occasionally in calorie-dense foods like milkshakes can help without making you feel overly full.

Conclusion

Being a hard gainer doesn’t mean you can’t achieve significant muscle growth. By focusing on progression in your workouts and adjusting your approach to nutrition, you can successfully build muscle and transform your body, just like our client John did. Consistency, dedication, and a balanced approach are the keys to overcoming the hard gainer challenge.

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