10 Effective Tips for Hardgainers to Gain Weight Faster

What is a Hardgainer?

Some people find it very easy to gain muscle and to put weight on, others find it a lot harder. Now this might come down to variations in lifestlye, activity, exercise, diet or genetics.

Either way. Some people find it harder to gain muscle. There for are HardGainers.

Here are 10 tips for hardgainers to help them put on that stubborn muscle.

Nutrition

Eat more calories than you burn. This is the most important factor in gaining weight, and it can be difficult for hardgainers to do. Aim to eat 250-500 calories more than your maintenance calories each day.

Eat more meals. Eating 5-6 small meals throughout the day is easier than eating 3 large meals. This helps to ensure that you are constantly feeding your muscles and that you don't get too full.

Eat calorie-dense foods. These foods are high in calories and nutrients, but they don't fill you up as much as other foods. Good examples of calorie-dense foods include nuts, seeds, avocados, olive oil, and full-fat dairy products.

Eat more protein. Protein is essential for building muscle. Aim to eat 1.2-1.7 grams of protein per kilogram of body weight each day.

Drink your calories. If you struggle to eat enough solid food, consider drinking some of your calories. Smoothies and weight gainer shakes are great options for this.

Training

Focus on compound exercises. Compound exercises work multiple muscle groups at the same time, which is more efficient for building muscle. Good examples of compound exercises include squats, deadlifts, bench presses, and overhead presses.

Lift heavy weights. To build muscle, you need to challenge your muscles. Aim to lift weights that are heavy enough to challenge you for 6-12 repetitions.

Train to failure. Training to failure means that you lift the weight until you can no longer lift it with good form. This is the best way to stimulate muscle growth.

Get enough rest. Your muscles grow when they are at rest, so it is important to get enough sleep. Aim for 7-8 hours of sleep per night.

Be consistent. The key to gaining weight is to be consistent with your diet and training. Don't give up if you don't see results immediately. It takes time and effort to build muscle.

Additional tips:

Track your progress. This will help you to see what is working and what is not. Keep track of your weight, body composition, and strength gains.

Don't be afraid to ask for help. If you are struggling to gain weight, talk to a registered dietitian or certified personal trainer. They can help you to create a personalized plan to reach your goals.

Remember, gaining weight takes time and effort, especially for hardgainers. Be patient and consistent, and you will eventually reach your goals.