3 Proven Strategies for Hardgainers

Author: Gareth Sapstead

Are you on the slender side and facing difficulties in building muscle? Here are three effective strategies to assist you in finally adding some muscle mass.

Genetics: The Foundation, but Not the Limit

Genetics indeed play a pivotal role in muscle - building. Aspiring to compete in the next Olympia? Ensure you've got the right genetic blueprint from your parents. However, although there is an inherent genetic ceiling for most individuals, the majority of weightlifters have yet to reach it.

In The Talent Code (available for purchase on Amazon), Daniel Coyle posits that while genetics are crucial for attaining peak strength, speed, and size, the environment acts as a multiplier. The formula is essentially genetics multiplied by the environment. By optimizing your environment - which encompasses training, nutrition, and recovery - and putting in the requisite effort, you might even be wrongly accused of having "lucky" genetics.

Common Woes of Self - Proclaimed "Hardgainers" and Their Remedies

1. Consume More Calorie - and Nutrient - Dense Foods

To gain weight, you must create a calorie surplus, expending fewer calories than you consume. True, hardgainers tend to burn more calories through non - exercise physical activity, which simply implies they require a higher calorie intake. If you're not seeing weight gain, it's a clear sign you're not in an energy surplus.

Calorie Estimation and Tracking:

• First, determine your target body weight (the amount of weight you aim to gain). Then, utilize the following equation as a starting point: Target Body Weight (in pounds) x (11 - 13 + Total Weekly Training Hours). If you have a slow metabolism, use 11; for a fast metabolism, multiply by 13. Include weights, cardio, and vigorous activities (such as sports, hiking) in your calculation of weekly training hours. Overlooking these factors often leads hardgainers to underestimate their energy requirements.

• An alternative approach is to spend a few weeks identifying your maintenance food and calorie intake. Once you know the amount needed to maintain your current body weight, add an additional 300 - 500 calories.

After calculating your target calories and food quantities, meeting your daily calorie goal should be your top priority. If it's a struggle, incorporate calorie - dense foods. Nuts, nut butters, tahini, healthy cooking and dressing oils, whole eggs, and full - fat dairy are excellent choices. Challenge yourself to consume a large avocado daily (or blend it into your protein shakes) for an effortless 300 - calorie boost.

Macronutrients for Hardgainers:

What can be monitored can be managed. Failing to track your protein, fats, and carbohydrates means you won't know if you're approaching your targets. Gaining weight isn't merely about training harder and eating more; it's about consuming the right nutrients at the right times. A grass - fed steak with sweet potato and broccoli will do far more for your physique than a pizza with the same calorie count.

Once you've determined your target calories, focus on macronutrient goals. These are starting points tailored for hardgainers:

• Protein (4 kcal/g): Aim for 1 gram of protein per pound of TARGET body weight. For example, if your target is 200 pounds, strive for 200 grams of protein daily.

• Fat (9 kcal/g): Depending on personal preference and tolerance, target 0.3 to 0.6 grams per pound of target body weight. For a 200 - pound target, this amounts to 60 - 120 grams of fat per day from sources like nuts, avocados, olive oil, and oily fish.

• Carbohydrates (4 kcal/g): Allocate the remaining calories to carbs. Suppose you need 3500 calories a day with a target weight of 200 pounds. That's 800 calories of protein (4 kcal per gram). If you choose 0.5g/lb/day of fat, that's 900 calories (9 kcal per gram). You're then left with 1800 calories for carbs. Since carbs have 4 calories per gram, you'd start with 450 grams of carbs per day.

Compare your target calories and macronutrients with your current diet. If you've been struggling to gain weight and your numbers are off, you know where to begin. If you can't commit to consuming the required amounts, refrain from questioning your lack of progress until you can.

2. Abandon Lengthy Workouts

We often hear the adage: Train smarter, not harder. But what does this entail? Beyond choosing exercises based on your unique body structure and history, it means training to stimulate, not exhaust, your body. While the ideal training program varies depending on multiple factors, some muscle - building principles are universal.

Each time you exercise, you're sending an "adapt - to - survive" signal to your body, like "get stronger or be overpowered by this barbell." To build larger and stronger muscles, you must send the right signals, which occurs when you consistently provide your body with the appropriate stimuli.

Regrettably, feeling fatigued or spending hours in the gym has little to do with the message you're trying to convey to your body. More often than not, it sends the wrong one.

There exists a training volume "sweet spot" that differs from person to person. Joe might build maximum muscle with 20 sets per muscle per week, while Bill might respond optimally to as few as 6 sets per muscle per week. If Joe were to follow Bill's training plan, his muscle growth would likely be less, and vice versa.

Note: Natural weightlifters can tolerate less training volume compared to steroid users. Even some enhanced bodybuilders don't respond well to high - volume workouts.

Solution: Monitor improvements in your lifts and any changes in your body composition to identify patterns and determine what works best for you. Additionally, limit your weightlifting sessions to 50 - 60 minutes. Excessive training impacts the stress hormone cortisol and other key hormones. A study in the British Journal of Sports Medicine revealed that athletes who trained excessively had testosterone levels approximately 30% below the normal range.

For men over 35, optimizing testosterone is crucial. If you're having trouble building muscle and haven't been tested recently, do so. If your testosterone levels are low, reduce your training volume and consult a qualified professional for advice.

3. Curtail Conventional Cardio

Heart health and work capacity are undeniably important, and cardio and conditioning workouts are beneficial. However, when your goal is to gain weight and build maximum muscle, you need to conserve all the calories and nutrients you can. Moreover, certain biochemical pathways activated during cardio - type exercise can inhibit your muscle - building ability.

Without delving too deep into the scientific details, research indicates that the Mammalian Target of Rapamycin (mTOR) is a key signaling pathway regulating exercise - and nutrient - induced changes in muscle protein synthesis. It's difficult to build muscle without mTOR activation. While weightlifting activates mTOR, cardio shuts it off by activating AMPK. Once the AMPK switch is flipped, it's challenging to turn mTOR back on, affecting your ability to gain size and strength.

For the average individual, a little cardio won't derail muscle gains. But if you're a hardgainer, every bit of help counts. At the very least, try to minimize factors that, when combined, impede your progress.

Most successful physique athletes limit cardio during their off - season or opt for activities like weighted carries and sled drags. If you're a hardgainer, consider committing at least a few months to doing the minimum amount of cardio necessary to maintain cardiovascular health and work capacity.

If you're the type who's constantly on the move and can't sit still for long, you may not need any cardio at all, especially when your focus is on building muscle. I've helped numerous people achieve single - digit body fat percentages without conventional cardio, simply by setting step targets for them outside the gym.

Only reintroduce cardio after spending a significant amount of time building muscle.

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