Hardgainer: The best strategies for effective muscle building

The term hardgainer describes people who have difficulty building muscle mass despite training hard and making an effort to eat well. If you feel like your progress in the gym is falling short of your expectations and the muscle gains just don't seem to come, then you may be a hardgainer. In this article, you'll learn why some people are considered hardgainers, what strategies help build muscle, and what mistakes you should avoid.

 

What is a hardgainer?

 

A hardgainer is someone who has difficulty gaining muscle mass despite regular training and a balanced diet. The reasons for this are usually a combination of genetic factors, a fast metabolism and a low calorie intake. Hardgainers often have a lean physique and tend to burn calories quickly, making it difficult for them to get into the desired calorie surplus necessary for building muscle.

 

Reasons why hardgainers have difficulty building muscle

 

Fast metabolism: People with a fast metabolism burn more calories, even when resting. This makes it difficult for hardgainers to reach the amount of calories needed to build muscle.

Genetics: Genetics play a big role in building muscle. Hardgainers often have naturally low muscle mass and an ectomorphic body type (lean and wiry), which makes building muscle difficult.

Low calorie intake: Many hardgainers underestimate their calorie needs. Even if they think they are eating a lot, their actual calorie intake is often less than what is necessary for muscle growth.

Lack of regeneration: Muscle building takes place during recovery phases, not during training itself. If you, as a hardgainer, do not plan enough rest periods, this can significantly hinder your progress.

 

Tips and Strategies for Hardgainers

 

For hardgainers to build muscle effectively, they need to focus on a combination of proper nutrition, targeted training and adequate recovery. Here are the most important strategies:

 

Build calorie surplus

 

The most important factor for hardgainers is to consume enough calories. You need to consume more calories than you burn to build muscle. A calorie surplus of around 300-500 calories per day above your basal metabolic rate is a good starting point. Use our calorie calculator to determine your daily calorie needs and build a targeted calorie surplus!

 

• High-calorie foods: Choose nutrient-dense, high-calorie foods like nuts, seeds, whole grains, avocados, fatty fish, dairy products, and healthy oils.

• Multiple meals per day: Eat at least five to six meals a day to ensure your body is continuously supplied with nutrients. Spread your protein intake evenly throughout the day.

• Smoothies and shakes: High-calorie smoothies and shakes are an easy way to get extra calories without feeling too full. Add ingredients like nut butter, oatmeal, protein powder and fruit.

 

Focus on strength training with heavy weights

 

Hardgainers should focus on heavy, complex exercises that target multiple muscle groups. The focus is on building strength and muscle mass through moderate to low reps (6-10 reps per set) and higher weight choices.

 

The best exercises for hardgainers are:

 

• Squats (for legs and buttocks)

• deadlifts (for back and leg muscles)

• Bench press (for chest, shoulders and triceps)

• pull-ups (for back and biceps)

• shoulder presses (for shoulders and upper arms)

• Tip: Try working with free weights as these require more stability and control, which promotes muscle building.

 

Apply progressive overload

 

In order to build muscle, the muscles must be constantly exposed to new stimuli. The principle of progressive overload states that you should regularly increase your training intensity in order to challenge the muscles.

 

• Increase weight: Try to increase the training weight slightly each week or do additional reps if you can handle the current weight.

• Increase training intensity: Shorten the breaks between sets or increase the training volume to continually stimulate the muscles to grow.

 

Consume enough protein

 

Protein is essential for building muscle because it provides the building blocks for muscle tissue. Hardgainers should make sure to consume around 1.6 to 2 grams of protein per kilogram of body weight daily.

 

Protein-rich foods for hardgainers:

 

• Lean meat (chicken, beef, turkey)

• fish and seafood

• eggs and dairy products (quark, yoghurt)

• Plant proteins (legumes, tofu, lentils)

 

Take regeneration and sleep seriously

 

Muscle growth doesn't happen in the gym, but during recovery phases. As a hardgainer, it's important to get enough sleep and give your body time to regenerate.

 

• Sleep: Make sure you get at least 7-9 hours of sleep per night to promote muscle recovery.

• Schedule rest days: Schedule at least two rest days per week to ensure your muscles have enough time to recover.

 

supplements to support

 

Sometimes it is difficult for hardgainers to meet their nutritional needs through food alone. This is where nutritional supplements can be helpful in supporting muscle building.

 

Popular supplements for hardgainers:

 

• Protein powder: Helps to easily increase your daily protein intake and is ideal after training.

• Creatine: Can improve strength and endurance and promote recovery.

• Weight Gainer: High-calorie powders that often contain a mix of carbohydrates, protein and fats to achieve the calorie surplus.

 

Mistakes Hardgainers Should Avoid

 

Eating too little: Don't underestimate your calorie needs. Even if you think you're eating a lot, you can use a food diary to check whether you're really consuming enough calories.

Too much cardio: Excessive endurance training can drastically increase calorie burn and hinder muscle building. Focus on strength training and limit cardio to short, intense sessions.

Lack of patience: Building muscle is a slow process, especially for hardgainers. Be patient and stay consistent, as long-term success often takes months to achieve.

 

 

As a hardgainer, building muscle is a challenge, but with the right strategies and a well-thought-out approach, it is definitely doable. Make sure you have a calorie surplus, focus on intensive strength training and give your body enough time to regenerate. Patience and discipline are your most important allies. Stick with it, and you will gradually see the progress you want!