Hardgainers exist. It's true. You may actually be one! But are you...really?

There are lots of people that automatically put themselves in the hardgainer category because they didn't explode 20 pounds in bodyweight and add 50 pounds to their bench in the first six months of training. This doesn't automatically mean you're a hardgainer.

Being a true hardgainer is a genetic issue, nothing else. There are things you can do to make it seem like you are a hardgainer, when in reality you just don't execute the basics correctly, if at all.

Let’s examine what exactly a hardgainer may look like. Of the somatotypes (body type), Ectomorphs are the typical hardgainers. Endomorphs may have some hardgainer tendencies and rarely, if eve,r are Mesormorphs a true hardgainer. Even though ectomorphs are the most likely to be hardgainers in my experience, that doesn't mean that if you are an ectomorph (smaller shoulder girdle, small joints, relatively thin, lower bodyfat levels) you are automatically a hardgainer.

Here's an illustrative example:



There are hundreds of variables that go into determining whether or not you'll be successful (which is relative, by the way, don’t compare yourself to others, unless its your twin) in the iron game. These can range from and aren’t limited to:

  • Muscle fiber type makeup Type I and Type II composition
  • Hormonal profile (enormous catch-all here)
  • Sleep patterns
  • Ability to handle stress
  • Conditioning level
  • Routine selection
  • Nutrition
  • Neural innervations
  • CNS Output

Those are all broad categories that contain hundreds of factors each.

Hardgainers are the type of guys that would throw a party if they ever bench pressed more than 225 pounds or squatted over 315. These are the guys that eat perfectly and train perfectly and do everything they can do right - just to add two pounds bodyweight in three to six months, or 10 pounds to a lift in 6-12 months.

Now, let's take a look at a few things that may make you appear to be a hardgainer, when in reality you aren't:

  • A negative mindset
  • Terrible cardiovascular conditioning level
  • Poor eating habits
  • Selecting the wrong routine
  • Poor ability to handle stress
  • Awful sleep schedules
  • Lack of consistency…stop making excuses for missing your workouts
  • Lack of intensity in the gym…if you lift like a pansy, what would you expect?
  • Slow thyroid (likely due to your terrible diet)
  • Neglecting recovery methods like stretching and foam rolling

This list can go on and on, but I think you get the point by now. If you suspect you may be a hardgainer, but you can't walk up a flight of stairs without getting winded, or you eat less than half your bodyweight in protein grams per day and picked your latest routine out of Flex, you might not actually be a hardgainer. Adopt a sled or prowler, you can get one here...and walk or push him regularly! Seek out and follow the guidance from experienced lifters here at EliteFTS! Pick a solid, tried and true routine and if you don’t know where to find one check out one of the e-books (5/3/1 for example, or one of Dave’s training books) and do what it teaches consistently! The real YOU might just be revealed!

A note to you guys that are hardgainers. I respect you guys a lot. It is so difficult to excel at this sport even with good genetics. To the guys that claw and fight for every pound on the bar and every ounce of muscle gained and do everything perfectly with your nutrition and routines, I commend you. Stick with it and be proud of what you have accomplished!