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Myths About Hardgainers
Madhura Mohan
"I'm a hardgainer. No matter how I train or how much I eat, I simply cannot gain muscle". Sounds familiar? This is probably one of the most common excuses we have ever heard from an uninspired lifter. However, the catch here is that 99.9% of the time, this is rarely down to genetics. More than likely, it has more to do with training, eating and recovery habits.
Being a 'hardgainer' is not a life sentence. It is normally the result of a misunderstanding of correct training principles, and/or that the required nutrients aren't getting to the right place at the right time, and/or inadequate recovery methods. And here is the even better news: it can be completely put right.
We'll discuss in this blog some of the common myths about hardgainers…
Why the Hardgainer Myth Exists
So, what made the term catch on in bodybuilding? Because it gave people an explanation for slow progress. But when you break it down, the explanations are simple:
- Training Intensity: Most claimed 'hardgainers' don't aim for progressive overload — going to the gym, but not being challenged.
- Nutrition Deficiencies: Skipping meals, not eating enough protein, or eating low-quality foods can slow growth quicker than any other factor.
- Ignoring Recovery: You grow when you are resting, but many disregard the importance of rest and sleep.
- Mental Factors: A mentality of expecting to fail can sometimes bring about the fulfilment of that expectation.
Most 'hardgainers' are not genetically predisposed to a specific outcome — they are simply poorly informed.
Top Myths About Hardgainers
Hardgainers Can't Build Muscle
Everyone can gain muscle given a sound plan. Research confirms that consistent progressive overload paired with adequate nutrition produces hypertrophy universally.
📖 Bernárdez-Vázquez et al. (2022). Resistance Training Variables for Optimization of Muscle Hypertrophy. View on PMC →
You Need Endless Calories
Quality beats quantity. Hardgainers benefit from calorie-dense but nutrient-rich foods: oats, nut butters, meats, eggs and whey.
Genetics Are Everything
While genes affect muscle shape and growth speed, they don't dictate your ceiling. Disciplined training, diet and recovery can substantially overcome a poor genetic starting point.
Supplements Alone Fix It
Supplements are supplementary. Whey protein, creatine and BCAA can support progress — but only alongside an effective training and nutrition plan.
More Gym Time = More Gains
Muscles grow during recovery, not from endless gym hours. Consistent, focused training beats marathon sessions every time.
📖 Krzysztofik et al. (2019). Maximizing Muscle Hypertrophy: A Systematic Review. View on PMC →
Action Plan for Real Gains
Here's how to escape the "hardgainer" stigma:
Focus on compound lifts — squats, deadlifts, bench press, pull-ups. Apply progressive overload consistently.
Aim for 1.6–2.2 g per kg of bodyweight daily — confirmed by a meta-analysis of 49 studies and 1,863 participants.
Get 7–9 hours nightly. Growth hormone is released during deep sleep — disrupting this directly impairs muscle recovery.
Log workouts and food. Small adjustments — 200 extra calories, a rep tweak — compound into significant progress.
Visible changes emerge after 8–12 weeks. Neural adaptation comes first; size follows from week 6–10 onward.
📖 Morton et al. (2018). Protein supplementation and resistance training gains. View on PubMed →
📖 Dattilo et al. (2011). Sleep and muscle recovery: endocrinological basis. View on PubMed →
Nutrition Tips for Hardgainers
Diet can be the key you're missing. Here's how to make food your ally:
- Eat calorie-dense snacks between meals — trail mix, smoothies, peanut butter sandwiches.
- Drink your calories: smoothies with protein, carbs and fats are easier to consume than a full meal.
- Balance macros: carbs for energy, protein for muscle repair, fats for hormones and essential processes.
- Ditch empty calories — sodas, fried foods and processed snacks build fat, not muscle.
- Meal prep: overnight oats, hard-boiled eggs and chicken wraps make hitting your targets effortless.
📖 Stokes et al. (2018). How much protein per meal for muscle-building? View on PMC →
Mindset Shift
The biggest myth is the belief: "I'm a hardgainer". Reframe it: "I'm a consistent gainer." Every rep, meal and recovery session builds toward your goal.
Ask yourself:
→ Am I training with real effort?
→ Am I fuelling my body adequately?
→ Am I giving my body adequate rest?
Progress doesn't always show straight away. Increased strength, better endurance and faster recovery are all signs of growth.
Frequently Asked Questions
Conclusion
The hardgainer is a myth, not a reality. Muscle growth is available to everyone who trains consistently, eats soundly and recovers adequately.
"Muscle growth isn't for the genetically blessed. It's for the dedicated — those who show up every day, push past their limits, and never quit."
Ready to break the myth? Break excuses, fuel right and unlock the gains you've been chasing.
Consistency beats genetics. Discipline beats doubt. Smart fuelling beats frustration.
📚 References & Research Citations
- Morton RW, et al. (2018). Protein supplementation and resistance training gains. Br J Sports Med. pubmed.ncbi.nlm.nih.gov/28698222
- Stokes T, et al. (2018). How much protein per meal for muscle-building? J Int Soc Sports Nutr. pmc.ncbi.nlm.nih.gov/PMC5828430
- Gilbert G, et al. (2025). High protein adherence and muscular adaptations. J Int Soc Sports Nutr. pmc.ncbi.nlm.nih.gov/PMC12379684
- Dattilo M, et al. (2011). Sleep and muscle recovery. Med Hypotheses. pubmed.ncbi.nlm.nih.gov/21550729
- Hirotsu C, et al. (2021). Sleep, growth hormone and body composition. PubMed. pubmed.ncbi.nlm.nih.gov/34348331
- Bernárdez-Vázquez R, et al. (2022). Resistance Training Variables for Hypertrophy. Front Sports Act Living. pmc.ncbi.nlm.nih.gov/PMC9302196
- Krzysztofik M, et al. (2019). Maximizing Muscle Hypertrophy: Systematic Review. IJERPH. pmc.ncbi.nlm.nih.gov/PMC6950543
- Currier BS, et al. (2023). Resistance Training Prescription: Systematic Review. Br J Sports Med. pmc.ncbi.nlm.nih.gov/PMC10579494