How does lightweight build muscle

Problems building muscle - the hardgainer myth

Why am I not gaining weight? Problem: building muscle. Hardgainer fate? We'll tell you 12 mistakes when building muscle and how to avoid them.

The hardgainer

Do you exercise regularly but your muscles just don't want to grow? You have always been more of the thin type: slim, long body, thin shoulders, few muscles. This body type would be called ectomorph and hardgainer. To put it simply, hardgainer means: You find it difficult to build muscle and mass. Is your genetics to blame?

Muscles are made up of two Muscle fiber types. Type I are thin stamina fibers. Type II are thick power fibers. The distribution of the fiber components is genetically predetermined.

Hardgainer often have a higher proportion of endurance fibers. Do not worry, Muscle building is still possible!

Muscle building for hard gainers: the basics

The basic principle of building muscle lies in the combination of training, nutrition and regeneration.

Intensive and regular strength training leads to a growth stimulus in your muscles. After training, your muscles need proper nutrition and sufficient regeneration. This is the only way your muscles can adapt to the stimulus and grow. This adaptation to the stimulus is called Principle of supercompensation designated.

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12 mistakes in building muscle

If you're having problems building muscle, it could be due to the following mistakes:

# 1 You exercise too little

Get out of the comfort zone. Do you train regularly a week, but with too lessintensity (too light weight, too few repetitions or too few sets), your muscles lack the optimal growth stimulus.Intensive training on the other hand, you signal to your muscles that they are "too weak". During the recovery period, your muscles begin to adapt. They grow in size and get stronger to cope with the next load.

Choose your weight so that the last repetitions find it difficult for you But not so difficult that a clean execution is no longer possible!

Increase your training load. You can either increase your weight moderately, do more repetitions, or do more sets. Increase the weight, but not every week. Your ligaments, joints and tendons take a little longer to adjust to a new training weight.

If you train hard, but only once a week, the break between training sessions is too long. Your muscles fall on top of her again Starting level back. Try at least 2-3 times a week to train.

# 2 You're training with the wrong technique

Check your technique! A improper exercise execution or evasive movement reduces your training effect. Your target muscle is not being trained optimally.

# 3 You exercise too much

It's great that you are motivated. Share your motivation a, so that you can keep it going for as long as possible. Your muscles won't grow unless you give them a break. Less is sometimes more.

# 4 You have the wrong training plan

Does your training plan match your goal? Do you need one Training plan for hard gainers? Do you only do exercises that suit you better? Structure and plan your training. Integrate Basic exercises, Such as squats, deadlifts, bench presses, pull-ups and the like. Basic exercises, also known as compound exercises, always address several large muscles at once compared to isolation exercises. As a result, your body pours more Growth hormones, such as testosterone.

If you are unsure about the right training plan or exercise execution, get support. Talk to the fitness trainer in your studio or treat yourself to a few hours with one personal trainer.

Yours Repetitions should be between 8-12 repetitions. Do 1-2 warm-up sets and 3-4 work sets for each exercise. Pay attention to yours too Pauses in sentences. For large muscle groups, such as B. the legs, 90-120 seconds and for small muscle groups, such as the shoulders, 60-90 seconds.

You can do it every 2-3 months, durch new exercises, variety in your training plan. This way the training doesn't get boring and your muscles get a different training stimulus.

# 5 You're doing too much cardio

Cardio training is good for your cardiovascular system and, as a hardgainer, can help you build muscle. You last longer and your regeneration time is shortened. But don't focus on your endurance training. Moderate cardio training twice a week be enough.

Endurance training burns calories. Include the extra calories burned in your eating plan. On the days you should do something eat moreto get the calories back in.

# 6 You sleep badly

No muscles without sleep. Muscles do not grow during training, but mainly at night. Be in your sleep Hormones poured out that for your Muscle growth are responsible. Try to get enough and good sleep.

# 7 You have too much stress

The hormone Cortisolbuilds in the Stressful phase Muscle proteins, to supply your body with energy. Give yourself a conscious break every now and then. Relax and structure your daily routine to keep your stress level low.

# 8 You don't drink enough water

Your body is made up of 60% water. Yours 75% muscles! You also lose water through exercise. Make up for fluid loss and drink at least 2-3 liters per day.

# 9 alcohol

alcohol prevented the optimal one Nutrient supply your muscles with carbohydrates and protein. Yours Testosterone production becomes inhibited and your body is drained of water.

Now that doesn't mean you can't drink any more alcohol. But be aware that alcohol is counterproductive for building muscle.

# 10 Not enough calories

Hardgainer Nutrition Plan: If you want to successfully gain mass, your diet should match your training goal. If you want to build muscle, you have to eat more. We recommend you oneCalorie excess of 300 to 500 calories per day. Eat a balanced and healthy diet

Calculate calorie requirement

Plan and design your meals so that your body is adequately supplied Macronutrients (Proteins, carbohydrates and fats) and Micronutrients (Vitamins, trace elements and minerals) is supplied. Build your muscles with healthy foods.

If you have trouble eating large amounts: Eat high calorie but low-volume foods. A good example of this are e.g. B. nuts, avocado, oils.

Try or make yourself a meal more often during the day Hardgainer shake made from milk, oat flakes, nuts and protein powder. Document your diet for 1-2 weeks to get an overview of whether you are really eating enough.

# 11 You're lacking protein

Muscle cells are made up of protein. We recommend min.1.5 grams of protein per kilogram of body weight to take to you during the day.

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# 12 Wrong mindset

Why am I not gaining weight? Don't underestimate that Power of your thoughts! Don't put pressure on yourself. Muscle building doesn't happen overnight. Stop doubting yourself and don't compare yourself to others. Everyone, whether hardgainer or not, everyone can build muscle and mass. Be patient gainer


  • So-called hard gainers can also build muscles.
  • Exercise intensely, 2-3 times a week.
  • Do the exercises cleanly and in a controlled manner.
  • Eat in a slight excess of 300-500 Kcal / day.
  • Make sure your muscles get enough regeneration.
  • Don't put pressure on yourself.
  • Be patient. Building muscle takes time.
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