OFFICIAL TRAINING ARTICLE

How to Build Muscle as a Hard Gainer 

Are you struggling to gain mass and muscle in the gym? If you're someone who is eating like a horse but still can't put on size, here's How to Build Muscle as a Hard Gainer!

The concepts for gaining muscle is simple on paper, eat in a caloric surplus and train. Seems easy right? Not for all!

A hard gainer is often categorized as someone who does not find it easy to gain muscle through training. 

So the solution for the hard gainer seems pretty obvious. We need to change up the training regime!



When it comes to building muscle, typically a holistic approach is best. If you've been going into the gym and training arms 3 times a week and doing primarily isolation workouts, you need to stop!

Building size is a result of compound lifts and building up a solid base first. What we mean by this is revolving your workout around a main lift, such as squats, deadlifts or a pressing movement. 

The reason why this is superior to isolation movements is that they simply offer better 'bang for your buck' when it comes to muscle recruitment.

Starting off your back/bicep workout with a movement such as Bent Over Rows, is going to recruit more muscle groups to move the weight. So instead of using just the lats, suddenly we are getting involvement from the Lats, Rhomboids, Biceps, and Anterior Delts to a degree. 

This kind of training is going to result in overall better muscle development and growth. And you can always tack on the isolation movements such as curls at the end of your back workout.


    How To Build Muscle As A Hard Gainer

    What Training Is Best?

    When it comes to building muscle, typically a holistic approach is best. If you've been going into the gym and training arms 3 times a week and doing primarily isolation workouts, you need to stop!

    Building size is a result of compound lifts and building up a solid base first. What we mean by this is revolving your workout around a main lift, such as squats, deadlifts or a pressing movement. 

    The reason why this is superior to isolation movements is that they simply offer better 'bang for your buck' when it comes to muscle recruitment.

    Starting off your back/bicep workout with a movement such as Bent Over Rows, is going to recruit more muscle groups to move the weight. So instead of using just the lats, suddenly we are getting involvement from the Lats, Rhomboids, Biceps, and Anterior Delts to a degree. 

    This kind of training is going to result in overall better muscle development and growth. And you can always tack on the isolation movements such as curls at the end of your back workout.

    However performing this program, with progressive overload 3 times per week can result in some decent muscle gain!

    Structuring your hard gainer routine should look something like this.

     Four Day Split
    Day 1

    Legs (Quads, Hamstrings, Calves)

    Day 2
    Push Day (Bench Press, Overhead Press, Triceps)
    Day 3
    Back Day (Deadlift, Rows, Biceps)
    Day 4
    Push Day 2 + Abs (Bench Press, Dumbbell Press, Triceps)
    Day 5

    Weak Point Training.

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