How to build muscle as a hard gainer

How to Build Muscle as a Hard Gainer

Are you someone who has trouble gaining muscle no matter how hard you work out? Are you a hard gainer? If so, you’ve come to the right place. In this blog post, we’ll be discussing ways to help you build muscle as a hard gainer. We’ll discuss how to adjust your diet and workout routine, as well as tips and tricks to help you gain muscle faster. With the right approach, you can become a successful muscle builder, even if you’re a hard gainer. Let’s get started!

Eat more calories than you burn

If you want to build muscle as a hard gainer, the most important thing you can do is to make sure you're eating more calories than you burn. This means consuming more energy than your body needs for day-to-day activities, and creating a caloric surplus.

Creating a calorie surplus means eating slightly more than your recommended daily caloric intake as determined by your age, gender, weight, and activity level. To get an estimate of how many calories you should be eating per day, you can use an online calculator like the one on the American College of Sports Medicine website.

Once you have an idea of how many calories you should be eating, you can start increasing the number of calories you consume. Start by adding 500-1000 calories per day until you reach the caloric surplus that works for you. This should give your body enough fuel to build muscle without gaining too much fat.

When it comes to building muscle as a hard gainer, it's important to remember that slow and steady wins the race. You should aim for slow and gradual gains in your muscle mass rather than trying to bulk up quickly. This will give your body enough time to adjust to the new caloric intake and help you achieve the muscle growth you want in the long run.

Find your protein sweet spot

For hard gainers, hitting your protein sweet spot is especially important. Protein is the key building block for muscle growth, and eating too much or too little can leave you feeling frustrated with your results.

When it comes to hard gainers, experts suggest consuming 1.2 to 1.8 grams of protein per kilogram of bodyweight each day. For example, a 150-pound person would need around 82 to 121 grams of protein per day.

Consuming the right amount of protein can be easier than you think. Start by tracking your intake for a few days and then adjust according to your goals and results. You'll want to keep a close eye on both the quantity and quality of the protein you're eating.

Good sources of protein include lean meats like chicken, beef, and fish; plant-based proteins like legumes and nuts; and dairy such as cottage cheese, Greek yogurt, and low-fat milk. Aim to have at least 20 grams of high-quality protein per meal to maximize muscle growth and recovery.

To make sure you're getting enough protein, try adding a protein shake or bar into your daily routine. Protein shakes are an easy way to get an extra boost of nutrients, especially after a workout. And if you're short on time, protein bars are a convenient snack that you can take with you on the go.

Hitting your protein sweet spot takes practice and patience, but with a bit of trial and error, you can find the right balance for your needs. With consistent effort and the right nutrition plan in place, you can take your muscle building to the next level as a hard gainer.

Get enough fat

In addition to eating enough protein, it's also important to make sure you're getting enough fat in your diet. Fats provide energy for workouts and can help promote muscle growth. Healthy fats like olive oil, nuts, and avocado are excellent choices. If you're not sure how much fat you need, consult your doctor or nutritionist for advice on the right amount for you.

Prioritize compound exercises

If you’re looking to build muscle as a hard gainer, compound exercises are essential for your routine. Compound exercises involve multiple joints and muscle groups, resulting in more total muscle activation than isolation exercises which target one specific area. Compound exercises like squats, deadlifts, pull-ups, bench presses, and rows allow you to lift heavier weights with better form and technique than isolation exercises, giving you the best chance of building muscle.

Compound exercises also have the advantage of saving time in the gym. Since you’re using multiple muscle groups at once, you can get a full-body workout in a fraction of the time it would take to do isolation exercises. This means more time to recover and grow!

In addition to helping you build muscle, compound exercises are also great for improving overall body strength, stability, balance, and coordination. This makes them an excellent choice for any fitness enthusiast, not just hard gainers.

So if you want to build muscle and strength as a hard gainer, make sure to prioritize compound exercises in your routine. Focus on movements that involve multiple muscle groups and joints, and you’ll be sure to see results in no time!

Train intensely but don't overdo it

When trying to build muscle as a hard gainer, it's important to train intensely, but also not to overdo it. Training too often or for too long can lead to injuries, exhaustion and decreased progress.

To maximize your gains, focus on short, intense workouts that push your body to the limit, but don't extend the duration of your workout beyond what you can handle. Aim for 4-5 days of resistance training per week, incorporating a combination of compound exercises like squats, bench presses, deadlifts, rows and pull-ups.

It's also important to remember to vary your workouts. Incorporate different types of exercises and adjust the intensity and duration of your workouts depending on how you feel each day. If you're feeling tired or sore, take it easy that day and focus more on stretching and recovery.

Finally, give yourself time to rest and recover between workouts. Take a day or two off each week, or add an active recovery day where you do light exercise such as walking or swimming. This will help you stay energized and motivated, and help prevent burnout or injury.

Take care of your recovery

As a hard gainer, it’s important to prioritize recovery to maximize muscle growth. This means taking the time to rest and refuel your body after an intense workout. It also means managing stress levels and getting plenty of quality sleep each night.

To start, make sure you are getting enough rest between workouts. Aim for at least 48 hours of rest between weight training sessions, and longer if possible. This will give your body the time it needs to rebuild muscle fibers and prevent overtraining.

In addition to rest, it’s also important to nourish your body with high-quality foods that contain protein, carbohydrates, healthy fats, vitamins, and minerals. Eating a balanced diet is essential for muscle growth and recovery.

Finally, make sure you are getting adequate sleep every night. Most adults need 7-9 hours of sleep per night in order to function optimally. Poor sleep can lead to a decrease in testosterone and an increase in cortisol, which can both lead to reduced muscle growth. Aim for a consistent sleep schedule and avoid blue light from screens before bedtime.

For more info on maximizing muscle growth and recovery, click here.