What is a Hardgainer?
A hardgainer is someone who, despite consistent training and a healthy diet, struggles to gain muscle mass. This doesn’t mean that they’re incapable of building muscle, but rather that their rate of muscle growth is slower compared to others. Many factors can contribute to this slower muscle gain, such as genetics, metabolism, and body type. Before labeling oneself as a hardgainer, it’s essential to ensure that foundational aspects of training, diet, and rest are in place.
Technique: The Foundation for Hardgainers
For hardgainers, proper technique is non-negotiable. While some individuals may see results even with less-than-perfect form, hardgainers need to focus on impeccable technique to ensure that the targeted muscle groups are adequately stimulated. Achieving a full range of motion, controlling the weights, and maintaining mind-muscle connection can all enhance muscle activation, making each rep count. Proper technique also reduces the risk of injury, which is particularly important for hardgainers who are investing significant effort to progress.
Focusing on technique also means prioritizing quality over quantity. A few well-executed reps will be far more effective than a higher number of poorly performed ones, especially for hardgainers.
Loading Strategies for Sustainable Gains
Progressive overload—gradually increasing the resistance or volume over time—is essential for muscle growth. For hardgainers, experimenting with a range of rep schemes and weights is beneficial. While some may respond well to heavier weights and lower reps, others may find success with lighter weights and higher rep ranges. Research suggests trying various rep ranges, from as low as 5 to as high as 30 reps per set, to identify what works best.
Instead of rapidly increasing weights, hardgainers benefit from small, manageable increments. This steady approach ensures they are building strength and muscle gradually without risking form breakdown or overtraining.
Effort and Consistency: Non-Negotiables for Hardgainers
For hardgainers, effort is critical. Unlike individuals who might progress with a moderate level of effort, hardgainers need to push closer to their limits. This doesn’t mean going to failure on every set, which can be counterproductive, but it does mean consistently training with intensity. Starting a few reps shy of failure and progressively increasing weights or reps is an effective strategy for hardgainers to challenge their muscles over time.
Consistency is equally crucial. Regular, disciplined training over weeks and months will bring gradual but solid results. By sticking to a well-planned program and avoiding frequent changes in routine, hardgainers can better track what’s working and make steady progress.
Volume and Set Numbers: Why Hardgainers Need More
Studies indicate that hardgainers often benefit from higher training volumes compared to easy gainers. Increasing the number of sets per muscle group, starting with around 2-4 sets and gradually increasing, allows hardgainers to accumulate the stimulus needed for muscle growth. However, volume must be balanced with proper recovery. Overloading on sets without adequate rest can lead to overtraining, which is particularly counterproductive for hardgainers.
Frequency of Training: Leveraging Faster Recovery
Due to their unique muscle recovery patterns, hardgainers may benefit from training the same muscle group multiple times per week. This doesn’t mean doing an entire heavy workout daily; instead, it involves a higher frequency approach where each muscle is worked two or three times weekly with moderate intensity. This frequent stimulation can prevent plateaus and give hardgainers more opportunities to grow.
An effective way to incorporate frequency is through split routines, focusing on different muscle groups on different days, with each group getting at least two weekly sessions. This approach maximizes training frequency while allowing individual muscles sufficient time to recover. High-frequency training can keep muscles in an anabolic state, which is essential for hardgainers.
Varying Exercises for Continued Growth
Hardgainers tend to adapt quickly to specific exercises, meaning they may need to switch up their workout routines more frequently than others to continue seeing progress. While some lifters can stick to staple exercises for long periods and see growth, hardgainers may benefit from regular exercise variation, incorporating different angles and grips to target muscles from multiple directions.
Switching exercises every few weeks can help prevent adaptation, which is when muscles become too accustomed to a movement and growth slows. Exercise variety also keeps workouts interesting and engaging, which can enhance motivation and adherence.
Beyond the Gym: Nutrition and Recovery
Training hard is only part of the equation for hardgainers; diet and recovery play equally important roles. Hardgainers should aim for a calorie surplus to support muscle growth, focusing on nutrient-dense foods high in protein, healthy fats, and complex carbohydrates. Protein intake should be around 1.6-2.2 grams per kilogram of body weight daily, spread across meals to ensure muscles receive a consistent supply of amino acids for repair.
Rest and recovery are also essential. Without adequate sleep and recovery time, hardgainers risk hindering their progress. Aiming for 7-9 hours of quality sleep per night and incorporating rest days into the weekly routine can optimize muscle repair and growth.
Conclusion
While gaining muscle as a hardgainer can be challenging, it’s far from impossible. By focusing on technique, experimenting with different rep ranges, maintaining high training volume and frequency, and prioritizing consistency, hardgainers can make solid progress. Equally crucial is a commitment to proper nutrition and recovery, which together provide the foundation for sustainable muscle growth.
If you’re a hardgainer, you’re not broken—you just need a smarter, more tailored approach. With proper technique, volume, intensity, recovery, and fueling, you can absolutely build the body you’ve been working for.
Looking for a coaching plan designed for hardgainers? Reach out via Trainerize.me or follow @verayazid for tips, client wins, and support.
