MYTH #4: Hardgainers can’t gain weight – it’s all genetics!
Genetics define your starting point — not your end result. Hardgainers grow with system: surplus, progression, recovery & sleep.
🪓 The Myth
“Hardgainers can’t gain weight — it’s all genetics!” Sounds final, but it’s a self-fulfilling prophecy. Genetics influence speed and distribution — not whether Hardgainers can build muscle. See also Ectomorph.
🔍 Why this myth persists
- Early failures: Too little intake, too much volume beyond MEV, too little recovery (SRA) → stagnation.
- Comparison bias: Social media showcases genetic outliers — not the average.
- “Non-responder” myth: Usually non-adapters of the plan, not non-adapters of physiology.
👉 Reality: Most “plateaus” are management problems — not hard metabolic or genetic limits.
📊 Facts
- Energy drives weight: A consistent surplus leads to gain. Appetite ≠ intake — tracking adds clarity. Consider BMR & NEAT.
- Progression triggers hypertrophy: Increase load/reps/density over weeks; use RIR 0–2 and RPE to steer effort.
- Recovery builds muscle: Respect the SRA curve, sleep 7–9h; DOMS is not required.
Starter values (practical):
- Energy: bodyweight × 33–38 kcal (start); if your 7-day average stalls, add +100–150 kcal.
- Protein: ~1.8–2.2 g/kg; carbs as the main driver; fats ~0.8–1.0 g/kg.
- Training: 8–12 hard sets/muscle/week, log clear progression; aim for MEV.
- Recovery: 7.5–9 h sleep, fixed times; light cardio & walks to support NEAT and appetite.
🧭 Practice: 4-step plan for Hardgainers
- Weigh & track: Log calories/protein for 14 days; average morning bodyweight (fasted).
- Set a surplus: Base intake +250–400 kcal; if the 7-day average stalls, add +100–150 kcal.
- Force progression: Anchor each session with load ↑, reps ↑, or density ↑; keep RIR 0–2.
- Protect recovery: Prioritize sleep, plan rest days, reduce stress.
👉 Also read: Am I a Hardgainer? • What is a Hardgainer? • Glossary
❓ FAQ: quick & clear
“I eat a lot and still don’t gain — now what?” Track honestly for a week. Intake is usually overestimated. Adjustment: +100–150 kcal.
“Are there true non-responders?” Rare. Often solved by refining technique, reducing junk volume, improving sleep, and keeping energy in surplus.
“Is genetics irrelevant?” No. It shapes tempo and shape. With a system, you still achieve meaningful gains.
📚 Evidence (selected)
- Hubal MJ et al. (2005), Med Sci Sports Exerc. — Large inter-individual differences in hypertrophy/strength after identical training.
- Churchward-Venne TA et al. (2015), JAMDA. — “No non-responders”: adjust dose/nutrition → everyone responds.
- Morton RW et al. (2018), Br J Sports Med (Meta-analysis). — Protein supplementation improves strength/FFM; diminishing returns ≈ 1.6 g/kg/day.
- Schoenfeld BJ et al. (2017), J Sports Sci. — Dose-response: up to ~10+ sets/muscle/week → more hypertrophy (to saturation).
- Pickering C, Kiely J (2018), Sports Med-Open. — “Global non-responders” are unlikely; individualization is key.
👉 Bottom line: Genetics influence speed, not the possibility of progress.
⚡ Conclusion
Hardgainers can’t gain weight — it’s all genetics! is a myth. The levers you control: surplus, progression, recovery, sleep, consistency.
MYTH: Hardgainers can’t gain weight — it’s all genetics!
FACT: With surplus, progressive training and recovery, Hardgainers do gain muscle.
REMEMBER: Genetics set the tempo — you set the result.