Hardgainer Definition The popular definition of a hardgainer is a person who practices bodybuilding who works out hard with weights but still has a hard time putting on muscle. Six weeks of working out can go by with no significant changes in muscle size noted, other than perhaps a bit of an increase in muscle tone and definition. According to this popular hardgainer definition, all of us are "hardgainers" because for the most part, putting on muscle is not an easy endeavour. The best and easiest period to gain muscle is during puberty when anabolic hormone production is at an all time high. After puberty, gaining muscle becomes progressively harder as we age due to the fact that hormone production begins to decline between the ages of 25 and 30. Ectomorph Somatypes A more general definition of a hardgainer is the naturally skinny person, who no matter what he or she eats, always seem to remain the same body weight. This is what Dr. William H. Sheldon referred to as an "ectomorph" somatotype when he came up with the theory in the 1940's. Sheldon stated that human bodies are divided into three main types (somatypes);
Put simply, the ectomorph is a naturally skinny person who has trouble gaining weight either in muscle or fat. The endomorph, however, has the opposite problem; it is too easy for a person with this body type to gain weight.While endomorphs are easy muscle gainers, provided they diet and train correctly, they are cursed with a slow metabolism, which makes it imperative that they be strict with their diet year round if they wish to have any abdominal definition. The mesomorph, on the other hand, is the naturally muscular person, who also has a higher metabolism than the endomorph. Mesomorphs are perfect for bodybuilding and for them, gains in muscle and reduction in body fat come quite easily given they maintain a great training and nutrition program; not very fair is it.
So You Have Determined That You Are A Hardgainer - Now what?!
Now, having said this, is a hardgainer condemned to stay looking the same way forever? No, not necessarily. Basically, all the hardgainer has to do is adjust their bodybuilding training and nutrition program to suit their distinctive metabolism. While most people will do best on a diet consisting of the following
The hardgainer will benefit most from a diet consisting
Also, while a typical person gets great results with a calorie intake that equals their lean body mass times 12, the hardgainer is better served by taking in as much as 24 calories per pound of total bodyweight (as opposed to lean body mass). For example, if you’re a hardgainer and weigh 150 lbs, your calorie intake should be around 3600 calories (150 x 24), your total amounts of carbohydrates per day will be in the order of 450 grams, your protein will be 225 grams and your fats will be 100 grams of good fats per day. You can and should spread this out over a greater number of meals (6-8) The key for a hardgainer to be successful at building muscle is to minimize their caloric expenditures and maximize their caloric intake. This is essential as the hardgainer metabolism is a furnace that burns calories at all times and if not enough are supplied at a certain time then muscle will be consumed by the body for energy purposes. In any case, this metabolic issue is what makes a person a hardgainer. Hardgainer Training
Three or four sessions a week of periodic weight training, lasting for about 60 minutes at the most, is all a hardgainer can get away with. Cardiovascular exercise should be limited to a couple of light walks on the days off lasting no more than 20 minutes. Remember that the hardgainer needs to limit caloric expenditure. Because of this, he/she needs to get in the gym, stimulate the muscle and get out.
The Benefit of Being a Hardgainer
If you are a hardgainer that does not mean it's the end of the world. Many motivated hardgainers that have achieved their bodybuilding goals, even winning competitions, through a ton of determination and very hard work. The benefits of being a hardgainer is the fact that it is very hard to gain body fat, therefore, any muscle gains that they make are highly visible due to the amount of muscle definition that a hardgainer has. If you are a hardgainer ensure that you never run out of food. Plan your meals in advance and pack them away. When in the gym don’t mess around, get in, and get out. Get plenty of rest at night, and if you follow all of this day in and day out, then get ready to grow!
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