Are you a hardgainer and don’t know how to build muscle?

What/Who is hardgainer?

Hardgainer means you practice bodybuilding, but you find it challenging to develop muscle tissue no matter how hard you work.

People would say that you can’t put on muscle.

That’s a big mistake.

It’s just that you don’t understand the principle of muscle gain.

You can put your muscles on as long as you keep reading and follow these basic methods.

Let’s take this in our minds. The principle of muscle growth is actually OVER recovery.

But also remember, hardgainer is also very lucky because after you put muscle on, you will benefit a lot.

  • You will get a muscle T-shirt.
  • You can improve your sexual ability.
  • Your muscle lines will be very obvious.
  • And it’s easy for you to stay lean.

So you can turn your disadvantage into an advantage.

Don’t blame yourself for being a hardgainer, and just put yourself to the gym.

The First Step: Hit to the Gym

If you want to build muscle and strength as quickly as possible, then you need to put the majority of your time and sweat into the big compound lifts and make sure that isolation exercises take a back seat in your training.

1. Compound Exercises — The Best Way to Build Muscle

When it comes to your workouts, maybe you want to focus on doing heavy, compound lifts … which is basically like squats, deadlifts, bench press, incline bench press, shoulder press, and so on.

Compound Exercise – Bench Press

But do not lift the weights you couldn’t handle. The muscles never grow in this way.

You can focus on doing between 4-8 reps for each set, and you want to do about 9-12 sets of various exercises per muscle group per week.

If you’re a beginner, maybe you don’t know exactly how many reps you can do before you get into it.

So if you pick a weight, and you hit anywhere from 4-8 reps, then that’s a good weight for you. It doesn’t have to be precisely four or exactly 8.

Reverse Pyramiding – Stimulate Your Muscles Deeper

That’s smart and in fitness lingo, is known as “reverse pyramiding.”

It’s the opposite of the traditional pyramid workout structure, where you start with lighter weights and progress into heavier loads.

This is one of the best ways to gain muscle.

They allow you to do your heaviest sets when you’re freshest and strongest.

If you do it the other way around, you’ll be fatigued and weaker by the time you get to your massive sets, which means you won’t be able to lift as much weight, and you’ll find it harder to maintain proper form.

So, in summary, focus on heavy compound lifts is essential for building muscle.

Do 4-8 reps per set, and do 9-12 sets per major muscle group per week, these include things like back, legs, chest, and shoulders.

If you are just starting compound exercises, you will soon feel muscle soreness, which is normal.

Then does muscle soreness always mean muscle growth? Not exactly, muscle soreness occurs mostly in novices or after you have not exercised for too long.

Soreness indicates that exercise intensity or duration exceeds the body’s current exercise capacity.

It mainly comes from the exercises that your muscles aren’t used to.

2. Isolation Exercise — Exercise That Cannot Be Ignored

Isolation Exercise – Biceps Curls

The biceps curl is an excellent example of an isolation exercise because it really only works the biceps.

Isolation exercises should have a place in your workout routine because they can be great for bringing up smaller, more stubborn muscles like the biceps, shoulders, and calves.

A lot of people say that you don’t have to do isolation exercises for your arms if you’re doing heavy compound pushing and pulling.

That’s not quite right.

The reality is unless your arms are just hyper-responsive to training, which is not the case for most guys, then you definitely need to train your biceps and triceps, and maybe even forearms as well.

And the most important thing is: Ensure that you get adequate rest and recovery.

Over recovery is why your muscles will get bigger. After the muscle fiber gets injured, there will be a period lower than the original level, then exceed the original level, and finally, return to normal.

If you practice too hard, your muscle level will only decrease.

Step Two: Eat More Foods and Chronicle What You Ate

When it comes to hardgainers, a lot of times, you are an ‘under eater.’ We know, nutritionally, it’s challenging to add muscle when you’re very, very much an under eater.

Muscle Gain Requires Adequate Protein Intake

eat more proteinI recommend that you eat around 1 gram of protein per pound of body weight per day.

So if you weigh 160 pounds, then you want to eat around 160 grams of protein per day.

If you’re a little higher or lower, that’s fine.

Some will have great prejudice against protein powder, thinking that it is as harmful as steroids.

However, judging from its nutritional value, protein powder is nearly 100% protein.

Compared with other high protein diets (such as meat, eggs, and beans), protein powder just contains less fat and dietary fiber.

It is just a supplement. If your protein intake is enough, then you don’t need it. How do I know if my protein intake is enough? Get more details in this post.

Calories and Carbs Are Indispensable for Muscle Building

And you should eat more calories and CARBS as much as you can if you want to gain weight easier, which may make you don’t feel like you are eating.

Carbs are the essential nutrients in our bodies when building muscles.

You can use peanut, corn, potato, banana, and so on to help you to increase daily calorie and carbs.

But keep in mind, the majority of your nutrition should come from solid foods.


Get more calories and carbs can push your body over into a muscle-building mode.

Try to increase your calories and carbs consumption even when it’s uncomfortable to take down that amount of food daily.

Gaining muscle requires you just as much consistency with your diet as burning fats does.

How do I know how many carbs do I exactly need to eat?

In theory, around 2.3g-2.5g carbs per pound of your body weight is fine.

If you do this and still find it’s not working. JUST EAT MORE!

Eat Nutrient-Dense Food

Nutrient-dense food is sometimes just as important as the overall amount of food you bring in.

It’s very difficult to build high-quality muscle when you’re eating nothing but garbage.

It becomes challenging to eat calorically dense foods when you’re eating nutrient-dense foods.

Because nutrient-dense foods usually do not pack with many calories. Then it becomes more challenging for you to eat more.



What to do with that? Try to increase the number of times you eat in a day.

You provide your body with the substrates to build, and if you’re doing it with all sugar and no real substance – no trace elements, no real material that you’re not providing yourself with the building blocks to become a bigger, sturdier version of yourself.

I hope you know that you truly are what you eat.

You’re going to have a profound difference in how your body responds in terms of developing more muscle and new tissue, as long as you’ll start replacing the junk foods with more quality calories.

Chronicle the Food You Ate

chronicle what you eat

Chronicle what you eat

Why do we need to chronicle the food we eat?

Because when you ask somebody to chronicle what they eat and everything they put into their mouths over the course of a couple of days, it becomes eye-opening for them as well.

You will know how little you eat.

When the people that are struggling with weight loss start writing down what they eat and forget all the little things they ‘forgot’ they ate, it becomes very apparent that they’re overeating.


In a word, train more, eat more. That is the key to build muscle.

Compound exercise can quickly increase your muscle dimension, but isolated exercise cannot be ignored.

After a workout, the most important thing is to pay attention to rest and supplement sufficient nutrients.

If you don’t know how much you eat, it is best to record the nutritional ingredients of what you eat.

In terms of nutritional supplements, the most important thing is to supplement enough carbohydrates.

However, stick to it, and you will see results.

The more we invest in this, the more likely we are to succeed.

And now it’s your turn.

I heard some guys say that they will be a little nervous about going to the gym because they’re afraid of the ridicule being the skinny guy or care about how they look when train.

Will you? Leave a message below to let me know how you think.

But anyway, try to start thinking about what you can do and stop caring what other people say. Do not let these things bother yourself.