Are You a Frustrated Hardgainer? You’re Not Alone.
We see you. You’re in the gym regularly, lifting with all your might, and eating what feels like a mountain of food, but the scale barely moves. Your friends seem to bulk up just by looking at a dumbbell, while you’re still fighting for every kilo of muscle. ‘Bakit ganun?’ you might ask. This is the classic struggle of a hardgainer, and it’s a common story here in the Philippines. But don’t throw in the towel just yet! Most of the time, the problem isn’t your genetics—it’s a few common, fixable mistakes.
This guide is your new best friend. We’re going to break down the top five mistakes that are holding back your gains and give you practical, no-nonsense hardgainer tips to finally build the muscle you’ve been working so hard for.
Mistake #1: Seriously Under-eating (Yes, Even When You Think You’re Eating a Lot)
This is the biggest hurdle for most hardgainers. You might feel like you’re eating non-stop, but are you truly in a calorie surplus? Gaining muscle is like building a house; you need more bricks (calories and protein) than you’re using daily. If you’re not giving your body the raw materials, it simply cannot build new muscle tissue. This is often the main reason for undereating despite feeling full.
The Fix: Track, Eat, and Be Consistent
- Calculate Your Needs: Use an online TDEE (Total Daily Energy Expenditure) calculator to find your maintenance calories. Then, add 300-500 calories to that number. This is your starting point for a lean bulk.
- Prioritize Protein: Aim for 1.6-2.2 grams of protein per kilogram of your body weight. This is non-negotiable for muscle repair and growth.
- Calorie-Dense is Your Friend: Don’t just eat more, eat smarter. Incorporate healthy, calorie-dense foods like peanut butter, nuts, olive oil, avocados, and whole eggs. A simple banana-peanut butter shake can be a game-changer.
- Plan Your Meals: Don’t leave your nutrition to chance. If you need inspiration, check out our guide to creating the perfect bulking meal plan to get started.
Mistake #2: Overtraining and Under-recovering
More is not always better, especially for a hardgainer. Many aspiring bodybuilders fall into the trap of thinking that spending two hours in the gym every day will lead to faster results. In reality, you could be setting yourself up for overtraining. Muscle isn’t built in the gym; it’s built when you rest. The gym is where you break it down. If you don’t give your body enough time to repair and rebuild, you’re just spinning your wheels.
The Fix: Train Smarter, Not Harder
- Limit Your Sessions: Stick to 3-4 intense weight training sessions per week. Focus on quality over quantity.
- Keep it Short and Sweet: Your workouts, including warm-ups, shouldn’t exceed 60-75 minutes. After that, cortisol (a stress hormone that breaks down muscle) levels can rise significantly.
- Listen to Your Body: If you feel constantly sore, tired, or weak, you might need an extra rest day. A good hilot or massage can also aid in recovery.
Mistake #3: Choosing the Wrong Exercises
Spending an hour doing bicep curls and tricep pushdowns might give you a good pump, but it won’t build a solid foundation. Isolation exercises have their place, but for a hardgainer, they shouldn’t be the main event. Your primary goal is to stimulate as much muscle as possible to trigger a powerful growth response.
The Fix: Fall in Love with Compound Lifts
Focus 80% of your effort on big, multi-joint movements that work several muscles at once. These are the kings of mass-building:
- Squats: The ultimate leg builder.
- Deadlifts: Works your entire posterior chain, from your back to your hamstrings.
- Bench Press: The go-to for chest, shoulders, and triceps.
- Overhead Press: Builds powerful shoulders.
- Barbell Rows & Pull-ups: Essential for a thick, wide back.
Master the form on these lifts and focus on getting progressively stronger over time. That’s the real secret to growth.
Mistake #4: Too Much Cardio
Cardio is fantastic for heart health, but excessive amounts can burn through the precious calories you need to build muscle. If you’re spending an hour on the treadmill after every lifting session, you’re actively working against your bulking goals. Remember, as a hardgainer, you need to conserve that calorie surplus.
The Fix: Use Cardio as a Tool, Not a Crutch
- Keep it Minimal: Limit cardio to 2-3 sessions per week, for about 20-30 minutes each.
- Choose Low-Intensity: A brisk walk or light cycling is much better than a long, grueling run.
- Time it Right: Do your cardio on non-lifting days or several hours after your weight training session to avoid interfering with muscle recovery.
Mistake #5: Neglecting the Most Powerful Anabolic State: Sleep
You can have the perfect diet and training plan, but without enough quality sleep, your results will suffer. Sleep is when your body releases the most growth hormone and focuses on repairing the muscle tissue you broke down in the gym. Skimping on sleep is like asking a construction crew to work without their tools.
The Fix: Make Sleep a Top Priority
Aim for 7-9 hours of quality, uninterrupted sleep per night. Research from the National Institutes of Health consistently shows that sleep deprivation can impair muscle growth and recovery. Create a relaxing bedtime routine: turn off screens an hour before bed, make your room dark and cool, and try to sleep and wake up at the same time every day. Your muscles will thank you.
Your Hardgainer Journey Starts Now
Being a hardgainer isn’t a life sentence. It just means you need to be more strategic and disciplined than others. Stop making these common mistakes, and you’ll finally give your body the right signals to grow. Focus on eating enough quality food, training smart with compound lifts, recovering fully, and getting plenty of sleep. Be patient and consistent, and the gains will come. Kaya mo ‘yan!
Ready to see how your hard work can pay off? Once you’ve built that solid physique, why not get inspired or even plan to compete? Check out the list of upcoming bodybuilding events in the Philippines and see what the local scene has to offer!
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