Gaining Weight A Hard gainer’s Guide

Gaining Weight A Hard gainer's Guide
Gaining Weight A Hard gainer's Guide

With all the information out there about how to lose weight, naturally skinny guys (and girls) can feel neglected. For people with a fast Gaining Weight metabolism, their greatest challenge is much different than that of a person of a more average build.

Skinny people like this are called ectomorphic, which is one of the 3 basic body types. Unlike the other 2 basic body types, ectomorphs have trouble gaining weight and therefore must follow a much more disciplined eating plan to gain weight.

As I mentioned before, there are 3 different basic body types: endomorphic, mesomorphic, and ectomorphic. Endomorphic: characterized by increased fat storage, a wide waist, and a large bone structure. People who have trouble losing weight are most often endomorphs.

These are the type of people that everyone else loves to hate, otherwise known as the buff guys. Mesomorphs have the best of both worlds, having both low body fat as well as the ability to quickly build muscle.

Ectomorphic: characterized by long and thin muscles/limbs and low-fat storage; usually referred to as slim. For all of you skinny guys reading this article, this is you. While ectomorphs can often eat whatever they want without getting fat, they are genetically predisposed to having great difficulty building muscle.

But despite this disadvantage, most ectomorphs can become reasonably buff, just as most endomorphs can keep their weight low. So how can one overcome millions of years of genetics? To start, you can follow these 5 basic rules.


While this seems like a very simple rule to follow, for many people this is one of the main reasons why they simply cannot gain weight. In addition, many people find this advice counter-intuitive, as we are constantly bombarded with images of perfect fitness models promoting diet plans. But I’ve got news for you: these fitness models are almost certainly mesomorphs and they probably aren’t even following the diet plan!

Conventional diets are not for ectomorphs who are intent on gaining weight. Instead of aiming for 2000-2500 calories per day like most people, instead try to eat 3000-4000 calories per day, with about 40% coming from protein, 40% from carbohydrates, and 20% from fat.

But just because you should be eating a massive amount of calories doesn’t mean you should be eating junk food. Try to get almost all of your calories from natural, quality foods.

Weight Lift

So now that you are eating all of those calories, how do you make sure that that extra energy goes to muscle building instead of towards increasing body fat? Well, in a way, you can’t. If you are eating more calories than you are using (which you should be if you are following rule 1), then in theory you should gain some body fat. But luckily, ectomorphs cannot easily gain body fat.

But to further help yourself commit as much energy as possible to building muscle, you should be working out regularly. But allow yourself plenty of time to recover, making sure not to work out the same muscles more often than every other day.

Avoid Cardio

While cardio is great for people trying to lose weight, it can be very counterproductive for ectomorphs trying to gain weight. While this advice may seem strange, cardio does not contribute to weight gain, as it burns calories without building significant muscle.

So while cardio is great for losing weight, increasing endurance, and staying healthy, it is very counterproductive for slim ectomorphs.

Rest More

While lifting weights spurs on muscle growth, the actual growth happens during periods of rest. For this reason, getting a good amount of sleep at night is just as essential to building muscle as working out. This also means that if you are not working out, you should avoid hard work and vigorous exercise to capitalize on all possible muscle growth.

Use Free Weights

Machine training is great for beginners, but if you really want to gain muscle mass, you should be doing the majority of your weight training using free weights. Free weight is far superior to machines because they recruit more muscles to help balance the weight.

By doing this, you will stimulate muscle growth in more muscle fibers and therefore gain muscle mass and get stronger much faster. As an added bonus, using free weights often more accurately simulates how your muscles would actually be used in real-life situations, meaning that you will actually be strong at doing things that are useful in everyday life.


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