Training and Dieting for Hard Gainers

What is a hard gainer?

A hard gainer is someone who does not typically build muscle very quickly. These people tend to be naturally skinny and struggle to add muscle mass to their frame, or they get stronger without actually gaining weight. With consistent training it is very rare that someone does not add muscle to their frame. The distinction with hard gainers is that it is very minimal.

Below I have listed 10 key points to be aware of if you are a hard gainer:

1. Patience

With consistent training you will put on size but it will take time. Personally, when I started lifting at 18 years old I was 60kg (132 Ibs) and after 12 months of consistent training I managed to add 10kg to my physique. Average rate is approximately a kilogram a month. After that point you will reach a point of diminishing returns where rate of muscle mass will not be as rapid as your first year. This is the point where you need to be patient as you know you have the ability to put on muscle it will just take a bit longer.

2. You’re not eating enough

Meals that you consume should be high in protein and carbohydrates. Protein sources include beef, chicken, fish and pork. Carbohydrate sources may include breads, pastas, rice, potatoes and oatmeal. The protein will help your muscles recover after a session while the carbohydrates are your fuel source. Include snacks into your diet as well and try to eat as frequently as possible.

3. Increase training frequency

Training 3 days a week to build muscle if you are a hard gainer is not going to be enough to build muscle. Frequency should be increased to 5 days per week and this should be followed by a training program. Expecting results while not putting in the time/effort will not work for you.

4. Train to build muscle not test strength

Strength is generally tested when you perform lower reps of a particular exercise with a very high load (close to your maximum). This will likely not induce hypertrophic gains for you. To build muscle you must train properly and this includes using a variety of exercises.

For example for a chest workout can include an incline bench, flat DB press and dips to train all parts of the chest. This goes for any other muscle group. As well as this manipulate variables such as sets, reps and load.

5. Use bodyweight exercises

Don’t overcomplicate it basic exercises build muscle. Push-ups, dips and chin ups are just a few examples of upper bodyweight exercises you can perform. Meanwhile squats and lunges are good examples of lower bodyweight exercises. Aim to build yourself up to perform these for high reps 20+ and this will help build muscle. Regress the exercises as necessary as you might not be able to perform them with proper form when you first start.

6. Use isolation training

To get big muscles you need to train them DIRECTLY. That means to get bigger arms you need to do bicep and triceps exercises. Don’t rely on only using compound exercises as you will be limiting yourself and your growth potential.

7. Sleep and recovery

When you are asleep a hormone called human growth hormone (HGH) is stimulated to repair muscle damage and increase muscular growth. This is where the muscle gains occur. If you are not getting adequate sleep (minimum 7 hours) you are limiting the potential you have for muscle gains.

8. There is no such thing as mandatory exercises

It is not mandatory to perform a heavy barbell back squat in order to get huge legs. Likewise, deadlifting and bench pressing may not be exercises you enjoy. These are the 3 big lifts but none are mandatory in order to add mass. Use exercises that you enjoy doing and respond well to your body. For example, if you find a barbell back squat hurts a particular joint why not try a goblet squat, front squat or some sort of machine based squat. Experiment with different equipment and develop your training that works well for YOU.

9. Don’t train like a powerlifter

Using a rep scheme under 6 or 5 reps and going high load is not enough to stimulate muscle growth especially for a hard gainer. From a practical sense it would probably not work as you have small joints meaning you are at increased risk of injury. Further, it does not provide the volume required to build muscle and also does not provide enough time under tension for the muscle.

10. Use a variety of set and rep ranges

This was somewhat covered in the point of training like a powerlifter. Do not rely on low reps or use the same rep range every time you exercise to induce hypertrophy. The other point to this is that mixing up rep ranges can provide a different stimulus to the muscle. Training with only one set and rep range for example 3 x 10 means the muscle will eventually adapt to that and gains will stagnant. Mix it up and using a variety of set and rep ranges to stimulate muscle growth.

Some major lessons to take away from this:

• Do not have unrealistic expectations for muscle growth- it takes time.

• Train using a variety of rep ranges, 6-20 seems to work well.

• Eating is crucial for muscle development- track your food intake and eat more than

  what you need to.

• Experiment with your training and find exercises that suit you and deliver your goals.

• Don’t compare your physique to others- everyone has different genetics meaning

  they will gain muscle at varying rates. Don’t let this discourage you from training.