Strength Training Secrets for Hardgainers
Oct 23, 2024 mindpumpListen up, hardgainers. This isn’t going to be easy. Take it from, someone who somehow loses weight after a Thanksgiving feast. There are genetically gifted people who can build muscle and gain weight doing Zumba, but that’s not us. And that’s okay. There’s still a path to our dream physique. It just requires a little more discipline, strategy, and spoonfuls of peanut butter. The first thing we need to do is shift our focus away from the scale and the mirror and instead give our attention to the weight we lift in the gym.
Focus on Strength Progression:
For hardgainers, consistent strength improvement is the key to building muscle. Focus on progressive overload by gradually increasing the weight lifted in key exercises such as squats, deadlifts, and bench presses. As strength improves, muscle mass will naturally follow. Progressive overload ensures that muscles are continually challenged, stimulating growth and adaptation.
Tracking Progress:
Keep a detailed log of your workouts, including weights, sets, and reps. Regularly reviewing this log can help track progress and identify areas for improvement. Even small, incremental increases in strength contribute to long-term muscle gains.
Training Frequency and Type
Full Body Routine:
A full-body workout routine performed two to three times a week can be particularly beneficial for hardgainers. This approach focuses on compound lifts that engage multiple muscle groups, promoting overall muscle growth and strength. Compound exercises like squats, deadlifts, and bench presses are integral, as they maximize muscle activation and recovery.
Sample Routine:
A balanced full-body routine might include:
- Squats: 3 sets of 6-8 reps
- Deadlifts: 3 sets of 6-8 reps
- Bench Press: 3 sets of 6-8 reps
- Rows: 3 sets of 8-10 reps
- Overhead Press: 3 sets of 8-10 reps
Varying Rep Ranges:
Cycling through different rep ranges helps avoid plateaus. Incorporate low, medium, and high rep ranges in your training to continuously stimulate muscle adaptation. Alternate between heavy, low-rep sets (3-5 reps) for strength and lighter, higher-rep sets (10-15 reps) for muscle endurance. This variation keeps muscles adapting and prevents stagnation.
Nutrition Strategies
Caloric Surplus:
Building muscle requires a slight caloric surplus. Consuming around 200-500 extra calories per day supports muscle growth, particularly for individuals with faster metabolisms. This additional energy is crucial for muscle repair and growth, allowing the body to build new muscle tissue.
Calorie-Dense Foods:
Incorporate calorie-dense foods to meet increased calorie needs without causing discomfort. Opt for easy-to-digest, nutrient-rich foods like ground beef with white rice and bone broth. These foods provide essential nutrients and calories without excessive volume, reducing bloating.
Mindful Snacks:
Avoid snacks that offer little nutritional value. Instead, focus on whole foods and consider adding calorie-dense options such as macadamia nuts.
Additional Tips
Frequent Muscle-Building Signals:
Hardgainers may need more frequent muscle-building stimuli compared to others. Implementing additional training sessions or incorporating more frequent muscle activation techniques can help maintain consistent progress. For instance, integrating shorter, high-intensity sessions targeting specific muscle groups can provide the necessary stimulus for growth.
Avoid Program Stagnation:
Routine changes are essential to prevent program stagnation. Regularly updating your workout program, including varying exercises, sets, and reps, keeps muscles challenged and adapting. This approach ensures continued progress and prevents the body from becoming too accustomed to the same routine.
Holistic Approach:
A holistic approach combining quality sleep, a balanced diet, and proper exercise programming is important. Adequate rest allows for muscle recovery and growth, while a balanced diet ensures the necessary nutrients are available for repair and adaptation. Ensuring that all these elements work together will maximize results and support sustainable muscle gain.
If you follow all this advice, muscle will eventually come. Be patient and trust the process.
