If you’ve been hitting the gym consistently but aren’t seeing the muscle gains you desire, you’re not alone! In fact, this is a very common problem gym goers face, with many individuals struggling to put on muscle mass, despite diligent training and nutrition.
The good news is that with the right approach, you can overcome this challenge and achieve your muscle building goals. Throughout this blog we will refer to individuals who struggle to put on muscle size as ‘hard gainers’.
Understanding the Hard Gainer Phenotype
Hard gainers commonly possess a faster metabolism, making it difficult to consume enough calories to support muscle growth. They may also have a genetic predisposition to leanness. While this can be frustrating, it doesn’t mean you can’t build muscle. By understanding the unique challenges hard gainers face, you can tailor your approach to maximise results.
Key Strategies for Muscle Growth
To optimise muscle growth, focus on the following strategies:
1. Caloric Surplus:
- Calculate Your Maintenance Calories: Determine how many calories you burn daily to maintain your current weight. Use online calculators or consult a registered dietitian to get an accurate estimate.
- Create a Caloric Surplus: Aim to consume 250-500 calories more than your maintenance calories daily. This surplus provides the energy needed for muscle growth.
- Prioritise Protein: Ensure your diet is rich in protein to support muscle repair and growth. Aim for 1.6-2.2 grams of protein per kilogram of body weight.
- Carbohydrate Intake: Carbohydrates are essential for energy and glycogen replenishment, especially after intense workouts. Opt for complex carbs like whole grains, fruits, and vegetables.
- Healthy Fats: Include healthy fats in your diet like avocados, nuts, and olive oil. They provide energy and aid in hormone production.
2. Resistance Training:
- Progressive Overload: Gradually increase the weight, reps, or sets you lift over time to continuously challenge your muscles and stimulate growth.
- Optimal Rep Range: Aim for 8-12 reps and 3-4 sets to stimulate muscle growth and strength.
- Rest Periods: Allow sufficient rest between sets (1-2 minutes) to fully recover and optimise performance.
- Training Frequency: Train each muscle group 2-3 times per week.
- Split Routines: Consider implementing a split routine to target specific muscle groups on different days, allowing for more focused training and adequate recovery.
- Plan Ahead: A structured plan is crucial to ensure your training and nutritional habits coincide with your goals. You can book a Personalised Program with one of our personal trainers by clicking here.
3. Supplements:
While diet and training are the foundation of muscle building, supplements can provide additional support for hard gainers:
- Protein Powders: Whey and casein protein powders are convenient ways to increase protein intake, especially between meals.
- Creatine: Creatine monohydrate can improve performance, increase strength, and enhance muscle growth.
- BCAAs: Branched chain amino acids (BCAAs) can reduce muscle breakdown during intense training and aid in recovery.
- Pre-Workout Supplements: These can provide energy, focus, and improve workout performance.
- Mass Gainers: For hard gainers who struggle to consume enough calories, mass gainers can be a valuable tool. They combine protein, carbohydrates, and calories in a convenient powdered form.
4. Sleep and Recovery:
- Prioritise Sleep: Aim for 7-9 hours of quality sleep each night. Sleep is essential for muscle repair and growth hormone release.
- Stress Management: Practice stress-reducing techniques like meditation, yoga, or deep breathing to optimise recovery.
- Heat Therapy: Using a sauna, steam room or spa can aid in muscle recovery by increasing blood flow to the muscles.
- Hydration: Drink plenty of water throughout the day to stay hydrated and support optimal bodily functions.
5. Consistency and Patience:
Building muscle takes time and consistency. Stick to your training plan and nutrition regimen, even when progress seems slow, be patient and trust the process. Celebrate small victories and use them as motivation to keep pushing forward, you will get there!
Additional Tips for Hard Gainers:
- Track Your Progress: Get a Body Scan and Personalised Program every 6 weeks to closely monitor your workouts and track your progress over time. This can help you identify areas for improvement and stay motivated.
- Listen to Your Body: Pay attention to your body’s signals and adjust your training and nutrition as needed. Avoid overtraining and allow adequate recovery time.
- Stay Positive and Believe in Yourself: A positive mindset can significantly impact your success. Believe in your ability to achieve your goals, and don’t let setbacks discourage you.
Common Mistakes Hard Gainers Make
Hard gainers often make common mistakes that hinder their progress. Avoid these pitfalls:
- Undereating: Not consuming enough calories to support muscle growth is a major obstacle.
- Poor Nutrient Timing: Not consuming enough protein and carbohydrates before or after workouts can limit muscle recovery and growth.
- Overtraining: Excessive training can lead to fatigue, injury, and decreased performance.
- Neglecting Recovery: Insufficient sleep and stress can negatively impact hormone levels and muscle repair.
- Lack of Consistency: Inconsistent training and nutrition can hinder progress.
Building Muscle: A Lifestyle Commitment
Building muscle is a long-term commitment that requires dedication and patience. By focusing on the key strategies discussed above and avoiding common mistakes, hard gainers can overcome their challenges and achieve their muscle building goals. Enjoy the process and celebrate your successes along the way.