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So you're a hard gainer. Well this is for you:

1. Track your progress.

Track your bodyweight and aim to gain 1-2% of your body weight a month.

Track your workouts and aim to progress every workout:

Forms of progression include:

- Less rest

- More reps

- Better form

- More weight

- More volume

- Adding a pause


2. Rest more.

Muscle is broken down during training and built back stronger after recovery. At the very least, you should be taking 1-2 rest days a week. And sleeping 7+ hours a night. On your rest days from the gym, you should still be active.

- Walking

- Yoga

- Basketball

Just make sure you are not on the sofa all day ;)


Sleeping 7+ hours a night is a lot harder than it sounds.

To make this easier, do this:

1. Sleep and wake up at a similar time every day

2. No screens 1 hour before bed

3. Warm shower/meditate before sleeping

4. NO SNOOZE BUTTON


3. 80/20 regarding foods.

Whole foods should be the majority of your diet. But if your diet is 100% whole foods. Eating in a calorie surplus every day will be miserable. Whole foods are way more filling than processed foods. It's 10x easier to eat 1000 calories of McDonalds than 1000 calories of chicken and potatoes. It's about balance. 80/20 is a perfect guideline.

80% whole foods like:

- Meats, Fish

- Fruit

- Potatoes

- Veggies

20% fun foods like:

- Pizza

- Ice cream

- Sandwiches

- Snack bars


4. Set goals and make adjustments if needed.

Set strength goals, weight goals, performance goals, Jean size goals. If you are not on track, make an adjustment.


Let's say your goal is to gain 3 pounds per month. And in the first 2 weeks of the month, you only gained 0.5 pounds.

Adjustments: Consume more calories. Rest more. Track food consumption more accurately..


Let's say your goal is to increase your squat by 20kg in 3 months. And in the first month, you only increased it by 10kg.

Adjustment: Perform less reps (ideally 3-6 per set). Focus in form more to ensure you’re utilising muscles properly. Push yourself with weight increments every other session.


5. You aren't eating as much as you think you

are eating. 99% of skinny guys who struggle to gain weight say they already eat a lot.

But their "metabolism is too high" This is bullshit.


If you are not gaining weight, you are not eating enough. It's that simple.

- Eat bigger meals

- Eat more meals

- Eat higher calorie dense meals

- Snack more often

- 1-1.2g of protein per lbs you weigh each day is essential for growth.


7. Don't expect this shit to happen overnight.

You can do all of the above and "perfect" the muscle building process immediately. Your progress will still feel slow. This is normal. Don’t give up.


I have never seen a guy or girl with serious muscle density that has been lifting for less than 3-5 years. Even if they have "amazing genetics" Persistence + a plan, tracked progression and necessary adjustments = Guaranteed results.


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