Tips for Putting on Weight for Hardgainers

There is a sound scientific foundation for weight gain. People who lack understanding are frequently afraid of gaining weight since they believe it to be bad and typically associate it with obesity. Well, maintaining a healthy weight denotes a lifestyle that combines both physical activity and a sufficient amount of nutrition. Protein is one of the nutrients that is most important for proper nutrition.

For the purpose of putting on healthy weight, Hard gainers are often recommended to consume a mass gainer supplement, which has all the nutrients in greater proportions. After a strenuous workout, it replenishes muscles so they are ready to go.

But the best methods for gaining weight while staying healthy include a balanced diet, vitamins, and exercise. Let’s discuss how hard gainers may develop muscle quickly.


Things to keep in mind for hard gainers


A hard gainer is someone who competes in bodybuilding yet has trouble gaining bulk. Muscle growth is necessary for the development of strength. Additionally, mass is needed for it. It might be brought on by a number of things, such as a fast metabolism, inadequate nutritional intake, or vigorous exercise. Let’s first understand the science of weight gain before going into further detail.


  • One of the most crucial elements in gaining weight and bulk is calorie intake, thus one must focus on increasing calories.
  • The source of calories for healthy weight gain should preferably be natural rather than processed foods.
  • Among the best sources of calories are protein, lipids, and carbs. Thus, supplementing with a whey protein makes sense.
  • Fats provide the most calories.
  • An adequate level of exercise is required to increase muscle mass.
  • After exercising, the proper nutrition is required for quicker muscle recovery.


For individuals categorized as hard gainers—those who struggle to put on muscle or weight despite consistent effort—there are several key considerations to maximize progress and achieve desired results.


Caloric Surplus: Hard gainers often have fast metabolisms, requiring a higher calorie intake. Focus on a consistent surplus of quality calories to support muscle growth.


Macronutrient Balance: Prioritize a well-balanced diet rich in proteins, carbohydrates, and healthy fats to provide sustained energy and promote muscle repair and growth.


Progressive Overload: Gradually increase workout intensity, weights, or repetitions to continually challenge muscles and stimulate growth.


Compound Exercises: Incorporate compound movements like squats, deadlifts, bench presses, and pull-ups into your workout routine as they engage multiple muscle groups for efficient growth stimulation.


Adequate Rest: Allow muscles to recover adequately between workouts. Sleep is crucial for muscle repair and growth, so aim for 7-9 hours per night.


Consistency: Stick to a structured workout routine and diet plan consistently, as sporadic efforts may hinder progress for hard gainers.


Supplements: Consider supplements like protein powders, creatine, or branched-chain amino acids (BCAAs) to aid muscle recovery and growth. However, prioritize whole foods over supplements.


Tracking Progress: Monitor your workouts, nutrition, and changes in body composition to assess what works best for your body and make necessary adjustments.


Patience and Persistence: Building muscle for hard gainers might take longer than for others. Stay patient, stay motivated, and stay persistent in your efforts.


Remember, each individual’s body responds differently, so it may take time to figure out the optimal routine and diet that work best for you. Consulting a fitness professional or a registered dietitian can provide tailored guidance to help achieve your muscle gain goals.


Some best exercises with tips for hardgainers


Calorie intake and expenditure are key factors in gaining muscle mass. Make sure you are not engaging in any workout that demands you to burn more calories than you consume, such as cardio, cycling, and others. Hardgainers must mostly concentrate on weight lifting to bulk up. That being said, here are the top workouts for hardgainers for building muscle and putting on healthy weight:


  • Deadlifts: Attempt 15 reps of deadlifts. until you have completed three sets of 15 total repetitions. Increase your level by adding weights on your next deadlift.


  • Rows: Goal of 25 reps for dumbbell rows. Once finished, move up.


  • Squats: Set a limit of 25 reps. Increase your bar the next time after you can complete 25 total repetitions over three sets.


  • Bench press: Bench press with 20 kg; aim for 25 reps. when you have completed three sets of 25 total repetitions. The following time, include more.


  • Calf raises: Goal of 45 reps for calf raises. until you have completed 3 sets of 45 total repetitions. The following time, up the weight by 10 kg.


  • Dumbbell Curl: Aim for 25 reps. until you’ve completed three sets of 25 total repetitions. The dumbbell needs an additional 5 pounds. And be careful to increase the curl the next time.


  • Weighted Sit Ups: aim for 45 reps. In the upcoming training sessions, try to raise it by 100.


While performing these exercises, one must always focus on increasing the weights and not stay on the same routines for very long periods of time.


A simple-to-follow weight gaining diet plan


If you want to gain weight, consider your caloric consumption before creating any diet plans. Make sure you are consuming a balanced number of calories from various nutrients, such as protein, carbs, and fats. Here is a typical 7-day food plan for hard gainers, however it is always recommended to seek guidance from your dietician, trainer, or health professional before creating the diet plan.


  • 1st Day


Breakfast: Oatmeal, eggs, and a mass gainer smoothie for breakfast.


Lunch: Lunch consists of chicken breast and veggies.


Snack: Sweet potatoes, carrot sticks, and boiled eggs.


Dinner: Fish, brown rice, and green beans for supper.


  • 2nd Day


Breakfast: Pancakes made with mass gainer and topped with fresh berries.


Lunch: Lunch will consist of lean meat, lettuce, tomato, onion, and green beans.


Snack: Whey protein shake with almonds and/or apple slices.


Dinner: Brown rice, spinach, and shrimp for supper


  • 3rd Day


Breakfast: Greek yogurt for breakfast with almonds or walnuts and fresh fruit


Lunch: Lunch options include grilled fish with spinach or whole grain granola.


Snack: Egg white omelet with bell peppers for a snack


Dinner: Dinner is a platter of chicken breast, fresh sweet potato, and salad.


  • 4th Day


Breakfast: Oatmeal or Muesli with fruit and scrambled egg whites


Snack: Chicken breast with lettuce, radish, and carrot salads


Lunch: cooked peas and a protein or mass-gainer shake


Snack: Apples and peanut butter as a snack


Dinner: Fish and curry for dinner with brown rice and a green salad.


  • 5th Day


Breakfast: Breakfast would consist of either oats or whey protein smoothie.


Snack: Salads with sliced peppers, hard-boiled egg whites, and vegetables like cucumbers and carrots.


Lunch: Chicken and white beans for lunch


Snack: Greek yogurt with seeds, berries, fruits, and almonds makes a tasty snack.


Dinner: Fish and green beans with healthy grain quinoa for dinner.


  • 6th Day


Breakfast: Berries, whole-grain granola, and Greek yogurt for breakfast


Lunch: Grilled chicken or turkey breast with spinach.


Snack: Protein smoothie with seeds, cut strawberries, and almonds for a snack.


Dinner: Dinner will include salads, onions, and stir-fried shrimp over brown rice.


  • 7th Day


Good work! So far, you have done a great job. It’s time to pay attention to your taste buds now. Yes, day seven is a cheat day. Since your effort requires compensation. Make sure you only consume little amounts of ice cream, desserts, and other high-sugar foods. If you’re committed to stick to a strict diet for the rest of the week, one day of fried food and processed food is perfectly fine.




An poor strategy to control weight is to torture yourself when dieting and endure hours of hunger. The greatest strategy to get the ideal weight is to exercise and feed your muscles appropriately. Try a four-day training programme; it has shown excellent results. The above mentioned strategies are the best way for hardgainers to gain weight.


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