A hardgainer represents an individual who finds it difficult to achieve gains in muscle and size. The body can be categorised by three main somatotypes: ectomorph, mesomorph and endomorph. An ectomorph is naturally slight individual who finds it difficult to add weight, irrespective of whether it is muscle or fat. A mesomorph is an individual who finds it easy to gain muscle quickly when the correct diet and exercise protocol is followed, and an endomorph is an individual who struggles to keep their body fat levels down. Following an exercise plan for several months with little progress in muscle gains can be exasperating. As a consequence hardgainers often make frequent adjustments to their exercise protocols when there is no visible progress, resulting in staggered training and even less development. However, hardgainers can achieve gains in muscle and mass with the correct approach to diet and exercise.

Diet Advice for Hardgainers

With respect to a muscle building diet, the majority of individuals will achieve results by consistently following a diet containing 40 percent protein, 40 percent carbohydrate and 20 percent fats. However a hardgainer will benefit from adjusting macronutrient proportions to 25 percent protein, 50 percent carbohydrates, and 25% fats. Whereas the majority of individuals would achieve muscle gains from consuming approximately 26kcal per kg body weight, a hardgainer may benefit from consuming double that value of 52kcal per kg, in order to make visible gains. In practical terms, in order to consume so many calories, it is critical to consume less starchy and fibrous foods, in order to ensure that fullness is not reached before sufficient calorie intake is achieved.

Exercise Advice for Hardgainers

The most appropriate exercise choices for hardgainers are multi joint compound exercises such as the overhead press, bench press, rows, deadlifts, and squats. These exercises work a number of muscles simultaneously. Hardgainers also benefit from adopting a full body training strategy, as opposed to focussing on a single body part when they train. This permtis longer increases in muscle protein synthesis, but allows sufficient time for the body to recover in between exercise sessions. A workout program should be followed for a minimum of 6 weeks, as opposed to changing protocols frequently.

Summary

If you are a hardgainer, maintain a positive attitude, adhere to a structured diet and exercise plan, in order to help you achieve your goals. If a well measured approach is adopted, progress will be made beyond what you believed was physically within your capability.