- Guide
- 6 phases
Hardgainer Guide: 6 phases to building up
The path for every hardgainer and hard gainer, in the right order: clarify, understand, calculate, eat, train, measure. Every phase tells you what to do, which tool helps and when you can move on.
The Knowledge Base explains the topics. The guide tells you in which order to tackle them.
The six phases
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01
Clarify
Are you a hardgainer, and what holds you back?
- The hardgainer or softgainer test separates predisposition from execution.
- The Hardgainer Test shows your biggest bottleneck: calories, daily movement, training, recovery or sticking with it.
Move on when you know your type and your bottleneck.
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02
Understand
Why your body burns more than you think.
- Basal rate, daily movement (NEAT), training and digestion add up to your daily needs.
- NEAT varies the most. That is why the same amount works differently for you than for others.
Move on when you know why “just eat more” is not enough.
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03
Calculate
Your number, before you change anything.
- Maintenance calories plus a 300 to 500 kcal surplus.
- Protein 1.6 to 2.2 g per kg of body weight.
- Target: 0.25 to 0.5 % of body weight per week.
Move on when you have your calorie target and macros in black and white.
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04
Eat
Get the surplus in, every day.
- Eat denser instead of more plates: oil, nut butter, whole milk.
- Liquid calories around training and in the evening.
- Spread protein over 3 to 5 meals.
Move on when you hit your target even on days without hunger.
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05
Train
Set a stimulus, do not destroy.
- A few compound lifts, every muscle at least twice a week.
- Progress through weight or reps, close to the limit, not beyond it.
- An easy week every 6 to 8 weeks.
Move on when the numbers in your log go up.
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06
Measure
One adjustment at a time.
- Weigh in the morning, count the weekly average, not the daily value.
- Check every 14 days: if the average is below target, raise calories slightly. Above, lower them slightly.
- Only ever change one variable. 7 to 9 hours of sleep count too.
Move on when your weekly average rises within the target range. From here you only repeat phase 6.
All calculators are free. Hardgainer Pro links calorie calculator, meal plan and workout plan into one chain and gives you the plans as PDF. One-time payment, no subscription.
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MoreCommon questions about the guideOrder, difference to the Knowledge Base, timing and Pro.ShowClose
Common questions about the Hardgainer Guide
What is the Hardgainer Guide?
The path to building up in six phases: clarify, understand, calculate, eat, train, measure. Every phase tells you what to do, which tool helps and how you know you can move on.
Do I have to do the phases in order?
The first time, yes. Training without a calorie target is guesswork, and a calorie target without measuring stays an estimate. Later you jump straight to the phase that is stuck.
How is the guide different from the Knowledge Base?
The Knowledge Base is the map, sorted by topic. The guide is the path, sorted by order. If you want to understand, read the Knowledge Base. If you want to start, follow the guide.
2 more questionsShow less
How long until you see results?
At 0.25 to 0.5 percent of body weight per week, that is about 0.16 to 0.33 kg per week at 65 kg. Barely visible on the scale, clear over twelve weeks.
Do I need Hardgainer Pro?
No. All tools are free. Pro links the three calculators into one chain and gives you the plans as PDF, as a one-time payment with no subscription.
General information on training and nutrition, not a substitute for medical advice. If you lose weight without wanting to, or have a racing heart, shortness of breath or persistent dizziness, please see a doctor.
