Glossary

B

Basal Metabolic Rate (BMR)

Basal Metabolic Rate refers to the amount of energy your body burns at rest – without any movement, digestion, or exercise. It keeps your vital functions running: heart, brain, organs, and cell metabolism.

Hardgainers often have a significantly elevated BMR – which means they burn more calories even while sleeping. If you underestimate this, you’ll remain in a deficit – even if you’re “eating a lot.”

👉 Basal Metabolic Rate – Measurement & Formula Overview (PubMed)

E

Ectomorph

“Ectomorph” is one of the three classic body types (based on Sheldon/Heath-Carter). Typical traits include a slim build, long limbs, and low body fat – often linked to an overactive nervous system and higher stress levels.

For muscle growth, this means: more calories, targeted stimuli, longer recovery phases – exactly what the HGPN system is designed to address.

👉 Heath–Carter Somatotype – Morphology & Training Concepts (Wikipedia)

H

Hardgainer

A hardgainer is someone who struggles to gain muscle mass and body weight despite proper training and nutrition.

The reason is often a fast metabolism, high basal energy expenditure, and an ectomorphic body type. Many also underestimate their true caloric needs and train with too much volume or recover inadequately.

👉 What is a Hardgainer? – Deep Dive in the HGPN Article

N

NEAT (Non-Exercise Activity Thermogenesis)

NEAT refers to the calories you burn through daily activity – everything outside of training: walking, standing, fidgeting, even gestures.

For hardgainers, NEAT is often unusually high – unconsciously! This means: you need far more calories than you think. If you don’t compensate, you’ll remain in a caloric deficit.

👉 NEAT Explained – Relevance for Weight Management (PubMed)