Ever feel like you’re putting in the effort but not seeing the muscle gains you want? You might be dealing with the hard gainer struggle. Let’s dive into why and how to conquer it, Shield Barbell style!

A Hardgainer, By Definition

Being a hard gainer doesn’t mean you can’t gain muscle; it just means you need a different game plan. If you’ve been labeled a hard gainer, you’re not alone. Many face the same challenge, feeling discouraged and doubting their fitness journey. But fear not, there’s a way out!

How Do We Gain Muscle?

Let’s keep it simple. Muscle gain boils down to one thing – progressive overload. Challenge your muscles with increasing demands over time, and they’ll grow. But if you’re stuck, it’s time to shake things up! Nutrition, recovery, and genetics play a role, but progressive overload is your muscle’s best friend.

Nutritional Requirements For Bulking

Eating for muscle growth is vital. You need to be in a calorie surplus to build muscle.  

To get started, calculate your Total Daily Energy Expenditure (TDEE), and eat above it. With a bit of time and consistency, you will watch the gains roll in! 

Protein, carbs, and fats are your friends, so don’t be afraid to chow down!

About Fast Metabolisms

Don’t let the “fast metabolism” excuse fool you. It’s often a cover-up for not eating enough. Gaining weight is about consistency, not stuffing yourself in one meal. Even those with speedy metabolisms can build muscle with the right approach.

Top 4 Hardgainer Tips

Spend More Time Eating: Take it slow, savor your meals, and make every bite count. Nutrient-dense foods are your go-to.

Try Sweet Potatoes: These are hard-gainer superheroes – packed with carbs, fiber, and all the good stuff. Versatile and delicious, they’re a must for your bulking diet.

Train Progressively: Train Progressively: Pair increased calories with progressive training. Challenge your muscles with heavier loads or more reps, It’s the winning combo.

Sleep & Stress: Quality sleep and stress management are non-negotiable. They’re your secret weapons for muscle growth.

Final Thoughts

It might seem tough to gain muscle as a hard gainer, but it’s doable. Increase your food intake, train progressively, get quality sleep, manage stress, and watch your body transform. Don’t let the “fast metabolism” myth hold you back. Join the Shield Barbell family, and let’s start making those gains together!