First and foremost, I want to debunk the “hardgainer” myth. Building muscle as a skinny guy is going to be just about the same as it is for any other person. I say this as someone who use to believe I also was a “hardgainer” until I learned more about the science behind building muscle. People argue that as a skinny guy trying to gain weight is impossible or at the very least more difficult because of a faster metabolism. This is BS. Yes, metabolic speed varies from person to person but the actual difference is not enough to really make that much of a difference. However, the number one thing that does make a difference is appetite. When I first started I was 6 foot and a whopping 130 pounds, I now stand at a solid 195 pounds so it is possible with hard work, an open mind, and willingness to learn!
After reading this article you will no longer be able to use the excuse of being a hardgainer, because you will have the knowledge needing to beat that ungodly fast metabolism (sarcasm) of yours and blow through your muscle gaining goals!
Like you’ve probably heard before, to get big you need to eat big. And for all intents and purposes, there have never been truer words spoken. If you think you are already eating a lot and working out like you should and still not seeing results you are simply not eating enough. This is where the root of issues is with all self-proclaimed hardgainer’s. It isn’t the speed of their metabolism but the size of their appetite that is hindering any progress. You most likely have been eating a few average meals a few times a day until you are full and thinking that is enough, and for the average person it is. But do you want to be average? Or do you want to achieve your goals? But you don’t just want to shove whatever food you have in your mouth and call it a day. Eat smart, learn more about nutrition and correct dieting which I cover all you could need to know in the “diet” section of this website.
The next thing you need to know after eating more, is to eat more often. The tradition of have three meals a day with large gaps of times in between is not what your body reacts best to. Think of your body as a machine, and the food you take in as the fuel. If you half-way fill up the fuel (because at this point your probably not eating enough) and then run around, going to work, school, sports or just being the active human that you are, you are going to burn through that fuel before your next fill up. And you’ve likely experienced this empty point where you get tired before your next meal, this is because of the long gap in time between meals is causing an up an down in energy levels as your fuel levels are going up and down. Your body reacts best to consistency, so you need to be eating at consistent times. You should be eating 5-8 times a day, this number depends a lot on your macros (in the diet section) and how big your appetite is or how far you can push past your appetite. Some people can get away with eating 3 huge meals which in turn sufficiently lets the fuel last those long gaps between meals but for most people its too difficult.
For me, I struggled with big meals so I split mine up into eight meals throughout the day. To give you an idea of what this looks like, on a typical day I am up at 5am and in bed by 9pm so this means I am awake and moving for 16 hours and if I space out 8 meals through those 16 hours evenly, I need to eat 1 meal every 2 hours. That how you split up your meals, and if you do it correctly you will feel much more alert, and energized throughout the whole day just from this one of timing your meals.
And those are all the tips and tricks you really need to know to get started on your journey! So Like I said before, keep an open mind and objectively look at how much you really are eating. Stay determined and keep at it, results don’t come overnight so don’t get discouraged when one week later you haven’t gained 20 pounds in solid muscle. Realistically you should be looking as a beginner to be gaining a few pounds a week implementing correct eating, and as you advance this number will gradually decrease but that’s normal! So don’t fret. And lastly, if you haven’t already, go expand your knowledge a little more by learning what macronutrients are and how to really manage them on the diet page.
Thank you for reading and if you have any questions or concerns feel free to leave a note below!