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03 Simple tips for Hard-gainers to add Muscle Mass

03 tips for hardgainers to build muscle mass

O3 Simple tips for hard-gainers to add muscle mass

Hard-gainers in simple words are the persons who find it difficult to add Muscle or gain weight even after years of hard work and even taking in the right nutrition. However they don’t clearly understand the science behind gaining weight or adding muscle mass. 03 simple tips for hard-gainers to add muscle mass is all about explaining what an hard-gainer must do to add on those muscles. So lets start with 03 simple tips for hard-gainers to add muscle mass.

Here are 03 tips for hard-gainers to add muscle mass:-

1.Lift heavy or Go home:-

If you are just lifting for the sake that you have to spend some time in Gym then I am quite sorry to say that gaining Muscle  mass is not your cup of tea.You have to follow the good old concept i.e Lift Heavier to get bigger. By heavy I doesn’t mean that You lift heavy weights which compromise your form but lift weights with which you can perform 03-05 Reps with proper form. Lifting heavy will give you strength over time and it will force your muscle fiber to grow. Try and incorporate compound movements in your every workout including Squats,Dead-lifts,Rows,Bench Press etc. Try and read my article compound movement vs isolation movements

You also have to keep in mind that you take at least 03 minutes of rest period between your sets. If you keep rest periods very short you will burn more calories which is a Big NO NO.Work out only 03-04 time a week giving your Body adequate rest to grow.

2. Track Your Calories Intake:

Tracking calories is very important when you are trying to gain weight . You always have to be sure that you re in calorie surplus , at-least 500 calories more above your maintenance calories. Try and focus keeping your macro nutrients in check especially your Protein (1 gram per pound of Body weight) and rest of those calories can come from carbs and fats. Try and eat clean as much as possible ,but being an hard-gainer gives you some liberty to have cheat meals to pack on those extra calories. Track your progress on a weekly basis and to stay focused towards your goal.

3. Drink Your Calories:-

This is certainly the most important tip as it has helped me gain a lot of muscle mass in a couple of months.Its always hard to eat a lot of food . It may be due to time constraints,lack of apatite etc. However drinking up your calories is always the easy way out . By drinking your calories i don’t mean about buying a mass gainer supplement which not only is the wastage of your hard earned money but also adds that unneeded fat to your body .

Rather I would suggest making a Homemade mass gainer shake . By this you will not only easily load as many calories but also can track what you are putting in your body. I have done it myself for couple of months and i have gained good amount of muscle mass.  A sample mass gainer shake is given for you below. This shake will easily make you consume 1200-1400 calories in the shortest time , Just blend it and you are ready to go.Try and consume this homemade shake every morning which will ensure that you intake your required calories for the day.


Oats:- 60 grams (233 calories)

Banana:- (02 Medium Size=105 calories)

Half liter whole milk:-(309 calories)

Mixed Nuts-50 grams( Almonds , cashew, walnuts and resins etc- (Around 300 calories)

Honey to add flavor and extra calories

01 Scoop of whey protein (Optional)

Peanut Butter(01 scoop)

So here were 03 tips for hard-gainers to add muscle mass which you have to follow until you reach up to your goal. You have to keep in mind that eating in surplus will always add a little amount of fat to your body which is part and parcel of the game .However you have to forget about that lean physique for time being and focus your attention to gaining size for time being. Remember transforming your body is a process not an overnight deal.




I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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