I'm a "hard builder" and I need help!

  • Aries5452

    Posts: 55

    Jul 22, 2010 8:12 AM GMT
    Alright guys, heres the deal. As I understand it I am a hard builder. I haven't really looked into it but it kind of makes sense. I have been working for years to try and put muscle on, not exactly no avail, but it takes forever for me to see any results. icon_mad.gif I don't know what to do about it! Should I use more weight? More reps? I do supplement with protein and other things but I don't want to rely solely on that. I am open to any suggestions that could help me build my body in less than a million years! lol.

    Thanks guys!

  • Posted by a hidden member.
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    Jul 22, 2010 8:29 AM GMT
    It takes years to put on muscle for some people. If you're already seeing results, just continue with what you're doing and be patient...unless you have a career goal associated with your body (modeling, acting, etc.)

    I was just talking to my friend last night on the phone. He's also a hard gainer. For the first time since I've known him (5 years) he finally admitted that he's GLAD he's a hard gainer, because the opposite end of that spectrum is even more difficult. Losing fat to achieve an athletic build is much more difficult than building muscle to achieve an athletic build.

    Although, him and I are in competition with each other to see who can be "competition ready" the fastest...and I'm in the lead. icon_biggrin.gificon_biggrin.gificon_biggrin.gif
  • mrpandora

    Posts: 65

    Jul 22, 2010 10:29 AM GMT
    Hi man,

    I know what you're talking about. I myself am a hard gainer too. It takes ages to gain some muscle weight and just weeks to lose it again. In my case its my metabolism. I can eat all the junk food i want without gaining any ounce.

    The trick for me was stuffing my face with proteins. Just eat as much chicken, fish and beef as you can, and up your calories to 2800 a day for starters. As it is your body gets too little proteins so what it does after work out, it actually starts eating its own muscles (exactly those you are trying to build).
    Also limit eating fats to one day a week only; on which you can gorge on pizza burgers etc icon_smile.gif

    You can also add extra supplements like whey proteins to help your protein build. Next to this you need a strict work out regiment.

    With this i got from 72kg to 82kg in 6 months... it is tedious and slow but it does bring results...

    Good luck!
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    Jul 22, 2010 11:13 AM GMT
    Oh boy I have been stuck at 155lbs for over 6 months now. I eat almost 3500 calories a day, a lot from Protiens and carbs (mixed). But I can't seem to be able to eat more and now I feel stuck at this weight.
    So if you find a solution do share.
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    Jul 22, 2010 11:24 AM GMT
    ...the rule of thumb in relation to building muscle and protein intake is 2 grams of protein per kilo body weight per day (in terms of USA pounds that is just over 1 gram per pound) - so if you weigh 70 kilos (154 pounds) you would need to consume 140-150 grams of protein per day - plus carbs and a good balanced diet.

    Whery protein supplements can help reach that target - also make sure you rest for at least a day between workouts to give time for the muscle to build.

    Muscle building happens through small tears from working the muscle hard being repaired.

    Suggest you get a personal trainer so you don't do any damage. Good luck with the program.
  • Posted by a hidden member.
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    Jul 22, 2010 11:45 AM GMT
    Eat eat eat.
  • Posted by a hidden member.
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    Jul 22, 2010 11:49 AM GMT
    GuerrillaSodomite saidEat eat eat.


    Don't forget to purge.
  • Posted by a hidden member.
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    Jul 22, 2010 11:52 AM GMT
    McGay said
    GuerrillaSodomite saidEat eat eat.


    Don't forget to purge.


    Well, that's a given.icon_lol.gif
  • twentyfourhou...

    Posts: 243

    Jul 22, 2010 2:19 PM GMT
    Mrpandora really nailed this one, so to add to his points. You need to critically evaluate what you are doing, have done, and what is it that you can realistically change to challenge your body into developing growth. The most interesting part in all this (for me) is getting to know your body - it is unique and will respond - once you've done your homework. It may mean trial & error (different diets / routines) and persistence - sticking to one regimen for several months before you draw any final conclusions.
    What you are doing and have done does not work for YOU. That is your first clear message that you must make a change - question is - change to what?

    In the end, you will be able to decide if you are willing to make those lifestyle changes (aka sacrifices) to get the results you want. For example, I love the occassional ice cream & magaritas so much that i am not willing to sacrifice them to once a month to loose an extra 10 pounds and become more defined. My past experiences suggest that in addition to dietary changes, to get more defined, i must also increase my aerobic activity (i lift wts 4 times a week and jog 2 times) about 45 minutes at a time. Trouble is; i love lifting wts - it makes me feel better than jogging, I have a FT job, two teenage sons, a partner, taking classes PT - i am just not willing to sacrifice more time to my workouts or decrease my wt.lifting and replace it with aerobic activity like swimming, raquetball, etc.

    Hope this helps.
  • Posted by a hidden member.
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    Jul 22, 2010 2:28 PM GMT
    Looking at your body type.. U dont look like a hard gainer to me.

    you can be one of those combo body types.. but I think what you need is discipline and eat and train hard..... try and relax on your cardio

    3 secrets---

    1- Eat as soon as you wake up!! as soon as the buzzer ring brush teeth and run to fridge

    2- Eat before and after gym.. ...

    3- I used to wake up at night and have some meals.....

    I used to be a hard gainer... went from 135 6 feet 1 to what am i now 205 ... well of course that s in 8 9 years...


    READ _ RESEaRCH-- most importantly... there are shitloads of information that you can use to set a goal man. be realistic and get big.

  • Posted by a hidden member.
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    Jul 22, 2010 2:48 PM GMT
    paulflexes said For the first time since I've known him (5 years) he finally admitted that he's GLAD he's a hard gainer, because the opposite end of that spectrum is even more difficult. Losing fat to achieve an athletic build is much more difficult than building muscle to achieve an athletic build.

    icon_biggrin.gificon_biggrin.gificon_biggrin.gif


    I HEAR THAT!!!!!!
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    Jul 22, 2010 7:26 PM GMT
    Aries5452 saidAlright guys, heres the deal. As I understand it I am a hard builder. I haven't really looked into it but it kind of makes sense. I have been working for years to try and put muscle on, not exactly no avail, but it takes forever for me to see any results. icon_mad.gif I don't know what to do about it! Should I use more weight? More reps? I do supplement with protein and other things but I don't want to rely solely on that. I am open to any suggestions that could help me build my body in less than a million years! lol.

    Thanks guys!



    The single most important you can do for gains is to EAT. The second most important thing you can do for gains is REST.

    You might be over-training. You might not be over-training. Change your training until you find what works for you.

    If you fail to eat enough, you will NEVER make any decent gains.

    I've not had anyone that I coached unable to gain, ever.
  • TexasBoeuf

    Posts: 68

    Jul 22, 2010 10:21 PM GMT
    Basically what everyone else said: eat. Can workout for years but w/o a proper diet, won't build much. Also what types of foods you eat at certain times of the day makes a difference.

    This might help you formulate a diet plan: http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_carb_cycling_codex
  • Aries5452

    Posts: 55

    Jul 23, 2010 12:10 PM GMT
    thanks for all the replys thus far guys! I will take all of this info into account and keep working forward! Of course any other advice will be more than welcome!