Is it Possible for a Hardgainer to Gain Weight?

For a hardgainer to gain weight it requires the optimum combination of proper diet and exercise. Face it, if you are a hardline it will be harder for you to gain weight than it may be for others.  Some people just naturally have fast metabolisms which makes putting on weight difficult.

I am one of those people that has trouble putting on weight. When I graduated from high school, before I started working out, I was close to 6 feet tall and weighed around 130 pounds. I tried for years to gain weight, and I did gain some, I think largely through the natural maturation process. It wasn’t until I learned the hardgainer’s “secret” that I was finally able to start packing on the muscle. Now I have settled in at a healthy 185 pounds, of which I figure at least 35 pounds is pure muscle gain added since learning the “secret”. Gaining weight is not that hard if you know how to do it.

In fact, gaining weight is as much about your diet as about working out. You can workout forever and still not gain a pound without the proper diet.

The simple equation for gaining weight is to consume more calories than you burn. That said, you can’t just eat junk food — it contains a lot of bad calories that you don’t want to put into your body. Because your ultimate goal is to put on muscle instead of fat, you will have to consume a lot of protein rich foods. Tuna, chicken, fish, turkey, eggs, low fat milk, etc. are all good sources of protein that you should  include in your diet.

To get started on your weight gain cycle, you first need to calculate your daily caloric requirement to maintain your body weight. There are lots of calculators online that will give you the figure based on your weight, metabolic rate and activity level.

To gain weight you have to consume more calories than your daily requirement. If you are working out you should consume at least 500 extra calories a day, maybe more. Also you need to be eating constantly, so it is important to break up your intake into several meals spread out through the day. This maximizes nutrient absorption by your body which is important for muscle regeneration and growth.

Next you will need the right workout routine. There are a lot of bad workouts out there, especially for hardgainers. You are going to want to do some heavy lifting in order to maximize muscle growth, but stay away from the programs you read about in the bodybuilding magazine.  They work great for steroid juiced muscle heads, but won’t do a lick for a hardgainer who wants to gain weight and build muscle.

Eventually during your weight gain process you will reach a point where you hit a plateau. This is because your body has gotten used to your routine. You’ll want to get back on track by switching your workout routine up and perhaps eating even more than you already do. This will jump start your body into gain weight again.

I’d love to share exactly how I managed to overcome my genetics to finally gain weight and add muscle.  I always save my best stuff for my subscribers, so if you enter your name and email address in the form below I’ll spill the beans (don’t worry, your email address is safe with me–I won’t sell or give it to anyone).

I’ll also give you a free 45 minute video that demonstrates dozens of wild body weight exercises.  These things are super intense and are great for building muscle.  Just enter your name and email address and I’ll take you right to the download page.

Additional Points

- Many people find it most motivating to weigh in at the start of each week rather than daily. That way you avoid worrying about daily weight fluctuations that happen to everyone. By using a healthy weight gain program you should expect to gain 1-2 pounds a week.

- Make sure to rest up and get at least 8 hours of sleep a night. Your muscles grow while you rest which is why proper sleep is necessary. Also when you are rested up you will have more energy to perform high intensity workouts.

- You should consume 1 to 1.5 grams of protein for every pound you weigh. So if you weigh 150 pounds you should consume 150-225 grams of protein. If you are having trouble filling your protein quota you can consider adding protein supplements to your diet. Protein shakes are a good source for your protein needs.

- When lifting weights you’ll want to increase the resistance when you able, maybe every week, to keep pushing your body and muscles to grow.

- You will inevitably gain some fat while gaining weight. Don’t worry, you can lose the fat later during a cutting cycle.

-Finally, don’t forget to subscribe to the Hardgainer Zone!

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