Week 1
Myth #1: Hardgainers need six meals per day
Core: Meal frequency is secondary.
Takeaway: 3–4 meals + 1–2 shakes are enough.
Hardgainer Myth Busting
All myths. Clear answers.
New drops every week.
Here you’ll find the full series. Each week, new myths drop here. No bro-science — just clarity and execution.
Week 2
Myth #2: More training = more muscle
Core: Not volume, but stimulus + recovery.
Takeaway: 10–12 hard sets/week beat 20+ junk sets.
Week 3
Myth #3: Cardio kills your gains
Core: Properly dosed cardio boosts recovery & work capacity.
Takeaway: 2–3×/week LISS 20–30 min.
Week 4
Myth #4: Hardgainers can’t gain weight — it’s all genetics!
Core: Genetics set the pace, not the possibility.
Takeaway: Caloric surplus + progression = growth.
Week 5
Myth #5: You must get fat to gain muscle!
Core: Fat gain isn’t required — manage with lean surplus, rate of gain, and food hygiene.
Takeaway: ~200–300 kcal above maintenance, keep protein high, gain 0.25–0.5%/week — adjust!
Week 6
Myth #6: 5–6 hours of sleep are enough for muscle growth
Core: Short sleep blunts hormones, performance & adaptation.
Takeaway: Sleep 7–9 h consistently, optimize quality & pre-sleep nutrition → more muscle growth per set.
Week 7
NEW
Myth #7: You need to train every day — or you’ll lose muscle
Core: Growth happens between sessions — not during them.
The SRA principle shows: 1–2 rest days/week & about 2× per muscle drive steady progress.
Takeaway: More isn’t better — better is better.
Week 8Scheduled: October 16, 2025
Myth #8:
Teaser coming. Focused, practical, evidence-based.
Week 9Scheduled: October 23, 2025
Myth #9:
Teaser coming. Focused, practical, evidence-based.
Week 10Scheduled: October 30, 2025
Myth #10:
Teaser coming. Focused, practical, evidence-based.
Stay tuned: A new hardgainer myth every week. First drops always land here.