How To Pack On 10lbs Of Muscle As A Hardgainer (STEP-BY-STEP PLAN)

How To Pack On 10lbs Of Muscle As A Hardgainer (STEP-BY-STEP PLAN)

I initially thought that I was a lost cause as a skinny hardgainer when it came to how to gain muscle fast, but in reality, I was just making a few key bulking mistakes. I’m positive that this is the case for many of you as well. So to help show you, a fellow ectomorph, how to gain muscle mass, I’ll show you how to avoid these crucial mistakes by going through step by step how to set up a hardgainer workout plan, along with mass gain diet tips, to pack on 10lbs of muscle and how long you should expect that process to take.

The first thing you need to do as a hardgainer is ensure that you have your training setup correctly with the right exercise selection, rep schemes, and volume. This is key when it comes to how to gain muscle mass for skinny guys out there. Start out with one of my free workout routines that I’ve made as these are all setup optimally for you (link below). Also, you want to stay consistent with your workout routine and then use a progression method such as double progression to ensure that you’re overloading your exercises overtime.

Next, let’s cover the hardgainer diet plan. In reality, most hardgainers struggle with bulking simply because they aren’t eating enough to recover and grow even when they think they are. To avoid this, start tracking your calorie intake for the next few days and get a good sense of what your average intake seems to be. Then, using this number as a baseline, it’s time to very gradually increase this intake by 100 calories or so a week, and then do this until you start gaining weight at a rate of roughly 1% or so of your bodyweight per month.

To help you increase your calorie-intake, here are some mass gain diet tips and how to eat to build muscle. First, rather than increasing the actual calorie content and volume of your meals, increase your eating frequency. Next, it’s vital that you make your diet less filling by choosing foods that are less satiating. And lastly, you’ll want to minimize your protein intake relative to your carb and fat intake. Simply aim to hit the minimum protein intake daily, which is 0.72g/lb of bodyweight, to maximize your gains.

There are 3 things you’ll want to track as an ectomorph. Your bodyweight, circumference measurements, and performance in the gym. Ideally, your strength and these bodily measurements should be gradually increasing along with your body weight.

However, if your weight is increasing but you’re just not seeing much improvement, then you may need to adjust your workout plan. An optimal hardgainer workout plan involves you temporarily increasing your workout volume:

1. Start by adding 1 extra set per exercise in your workouts after every week or two. Continue adding sets but avoid going beyond 8-10 sets per muscle group per session.
2. Stay at this increased volume for as long as your training performance and measurements are improving.
3. Once you start to feel pretty fatigued and/or your progress stalls, take a deload week and then simply return your volume back to what it was initially in step 1. Stay at this baseline volume for a little while depending on how you feel and how your performance is doing before repeating and cycling through the above process.

Keep in mind guys that hardgainer or not, muscle growth takes time. Even with all the right systems in place and with a weight gain of roughly 1% of your bodyweight per week, packing on 10lbs of muscle would take the average 150lb individual who’s already past their newbie stage in the gym at least 7 months to do so, but realistically probably around 8-10 months or so given that some of this weight gain would likely be fat. Don’t let this demotivate you though, because although 10lbs of muscle may not sound like a lot, it will make a huge difference to your physique.

And for a step-by-step program that shows you exactly how to do this by optimizing your workouts and nutrition for you based on science, take the quiz below:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Pack%20on%2010lbs%20of%20muscle%20Feb%2023%2F2020

LINKS TO MY FULL-BODY WORKOUT PDF’s:
https://builtwithscience.com/workout-a-pdf/
https://builtwithscience.com/workout-b-pdf/

LINKS TO MY UPPER/LOWER WORKOUT SPLIT PDF’s:
https://builtwithscience.com/pdf-downloads/upper-workout/
https://builtwithscience.com/free-lower-body-workout/

Filmed by: Bruno Martin Del Campo

MUSIC:
soundcloud.com/lakeyinspired

STUDIES:

WEIGHT GAIN
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

MEAL FREQUENCY
https://www.ncbi.nlm.nih.gov/pubmed/24291535

SATIETY
https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

PROTEIN
https://www.sciencedirect.com/science/article/pii/B9780857095435500074
https://www.ncbi.nlm.nih.gov/pubmed/16002798
https://bjsm.bmj.com/content/52/6/376.full

TRACKING
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/

50 Comments

  1. Oh n I eat two big meals and healthy snacks in-between and also drink those boost supplements the plus extra calories and green after dinner and that is high protein

  2. I’m 55. I’ve read somewhere that due to physiological changes, it’s harder for old guys like me to put on size. I’m starting to believe that.
    I used to have size, but lost it (and about 30-50% of my strength, depending on the exercise) during the COVID lockdowns. Until I got vaxxed, I worked out at home on a TRX, and with kettlebells (35, 45, and a pair of 55-pounders) and a 100-pound sandbag.
    I joined a gym in February. 10 months later, I’m almost back to my pre-COVID strength levels, but my size is lagging. Instead, I have a lean, stringy look.

  3. Is 90 minutes of intense weight training too much if I want to gain weight? I am an ectomorph.

  4. One great advice that helps people stay on track is to make all of your meals at one time. At the end of the day just make your next days nutrition all at once and save it in the fridge. This helped me out alot when it comes to staying on the diet plan that you made for yourself.

  5. Personally, even tho i understood recently the importance of combining Time under tension, volume, good rest pauses between sets,good execution, progressive overload.. etc , it’s because Im oftenly not able to go to gym consistently unfortunately, once i did hit bigger weights at bench press exercice, i tomorrow saw in the mirror that my pecs did grown bigger significantly. But it just got back to normal when I couldn’t go to gym anymore because of personnal problems.

  6. Awesome advice in this video. Worth adding the power of mindset and logging your progress success. Other things like 5×5 and similar muscle and strength-based plans are also worth cycling in.

  7. I’m in my early 30s but genetics has given me familial high cholesterol though I am skinny hardgainer. How can I eat to avoid the cholesterol but still gain the weight. This is an impossible task

  8. I’m already skinny fat at 160 lbs 5’11". Looks kinda gross, but I’d rather be heavy fat than skinny fat so the plan is to bulk to 180 or 200 lbs.

  9. i packed 5kgs of muscle in 14 months by training consistently but my nutrition was kinda on and off

  10. I’m a hard gainer. I eat over 3000 calories and 100g of protein every day and light workout pushup curls… only gain about 3 lbs a week and hard to keep it steady

  11. you title this as if you are a Hardgainer and as if this video is for Hardgainers, but then you start off by saying you weren’t one and spend the whole video explaining common mistakes things normal people do wrong…. much thanks

  12. Hope you enjoyed this one! How would you guys like a “science-based bulking meal plan” video that uses some of the information I went through here to set it up? Let me know what you think and ideally what you’re looking for with that meal plan (cheap, easy recipes, etc.)!

  13. Wow if that guy at the end really did gain just 12 pounds and look that different, it’s remarkable and motivating. I have a little doubt he only gained 12 pounds and looked that different, I’m not only underweight by 15 pounds from my regular weight untrained due to malnourishment, but 30 pounds lighter than the weight I can get to when trained for 6 months. How different will I look 30 pounds heavier!!! I’m getting started tomorrow morning. I’m male by the way, just my sister’s account lol

  14. okay now do one for poor people who can’t afford a gym membership or machines that cost more than my car..

  15. Exsqueeze me but did he just say don’t train to failure? wut bro. The whole idea of progressive overload in low rep range is based on how many reps you can do.

  16. Wanna add size? Eat 1/2 dozen eggs daily, drink quart of milk a day, add oil to protein shake, and remain committed there are no cheats. Hacks? Sure… cheats? Nope.

  17. Honestly not even watching this, good way to give people eating disorders and false hope photoshopping your regular self to be a lot slimmer in the thumbnail thinking they can acheive the same results. You are the problem and part of the reason people struggle to meet actual realistic goals. Learn to be better, because just now you’re just as scummy as the rest of the influencers that photoshop themselves bigger.

  18. People treat you different when you’re smaller, and you’re more of a target. That’s what I’ve learned from being temporarily underweight, I know for sure too because it’s only occurred twice (being underweight) and people and especially bullies target you more because they can. I’m 136 pounds and can get too 166 pounds within 6 months whilst being under 11 percent bodyfat too. It’s going to be a huge difference.

  19. I need to gain 25 pounds of muscle. I weight 125 pounds and my target is to get up to 140 to 150 pounds (obviously pure muscle gains). BTW, I’m a 5 ft 7 short guy, so I’m short and skinny. Please help!

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