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Discipline • Clarity • Progress
Muscle building for hardgainers • with a system, not guesswork
If you train, eat, and still barely gain weight, this is the clear path forward.
Hardgainer Performance Nutrition® shows you step by step how to finally gain weight and muscle as a hardgainer – no bullshit, no 30 different products.
Latest Update
Now live: Workout Plan Templates (SDPUD • Full Body A/B • PPL). Printable, trackable, clear 6-week progression.
12.01.2026
Hardgainer Mission Console
Systems Dashboard
Morning Focus
05:00–11:00Status note for the current daily phase is loading…
Mission Quo
Current mission: build the Hardgainer System so you don’t end up in an endless info stream, but inside a clear, step-by-step gaining plan. Guide, glossary, tools, and the Hardgainer Mission Briefing™ lock together like an ops protocol.
- Weekly Ops: one focus per week in the briefing (for example sleep, intake, programming, recovery).
- Clear path: from first visit to calorie check, plan, and weekly ops in just a few clicks.
- System before product: the structure lands first, before the supplement line drops, so you can plug in immediately.
Ops Log
- Jan 12, 2026 Live: Trainingsplan Vorlagen Seite veröffentlicht (KKKD • Ganzkörper A/B • PPL).
- Dec 22, 2025 Drop: glossary terms increased to 66. Plus: improved sign-up flow for Hardgainer Mission Briefing™ implemented.
- Dec 14, 2025 New updated Hardgainer Test went live: wizard flow, cleaner UX, and sharper evaluation with clear next steps (Calories • Training • Recovery).
- Dec 11, 2025 Mission Console anchored as the central briefing block – previous briefing channel box removed and content migrated into Mission Quo, Ops Log, plus the new Weekly Ops and signup cards.
- Dec 8, 2025 Hardgainer Mission Console launched on the homepage – Ops Overview, Reader Radar, and Signal Intel bundled into one module.
- Dec 1, 2025 Mission Briefing section rebuilt: Weekly Ops Log and signup bonus (Hardgainer Hacks™) added as the clear entry point into the briefing.
- Nov 30, 2025 Glossary clusters “Metabolism System” and “Training Volume” strengthened with additional cross-links to Hardgainer Mission Briefing™.
- Nov 29, 2025 Hardgainer Tools Hub (Calorie Calculator, MealPlan, Workout Plan) marked as the central entry point into the system.
Hardgainer Mission Briefing™ in Europe
Visualization, not live tracking: locations are abstracted and only illustrate the growing Hardgainer zone.
Last update: Dec 11, 2025What readers use the most right now
- GlossaryHardgainer, NEAT, TDEE, and circadian rhythm are among the most-read terms.
- ToolsCalorie Calculator + MealPlan Generator are often used together to plan a lean surplus.
- Myth-BustingThe 10-episode Myth-Busting finale pulls strong returning readership.
- Mission BriefingNew sign-ups mostly come via glossary entries and tool pages.
Current drops & priorities
- Glossary DropTechnical failure vs. muscular failure is being integrated as a foundation term for training execution.
- Tool FocusPolishing the Hardgainer Tools: clean transitions between Calorie Calculator, MealPlan, and Workout Plan Generator.
- Content Ops2 glossary drops per week as the standard cadence, reinforced inside Hardgainer Mission Briefing™.
- RoadmapPreparing the product landing: content and tool structure is built so new readers can plug in without friction.
Hardgainer Tools
Choose your next step in the system. Open the tool, complete the mission, come back.
Hardgainer Test
9 questions • 2 minutes • Score + next steps (calories, training, recovery).
Calorie Calculator
Calculate your needs and set a clear surplus for muscle gain.
Meal Plan Generator
Build a simple day plan with meals and snacks that fit your target.
Workout Plan Generator
Structured splits and volume guardrails so every session lands.
Rate-of-Gain Tracker
Track your bodyweight trend and see whether your surplus is on target.
Hardgainer Mission Briefing™
One email per week. One clear mission for your build.
Free. Beta phase. No sign-up required.
Hardgainer Guide
Structure beats randomness. Start at Phase 1, lock in the basics, and only adjust once you’ve collected enough data. The goal isn’t “perfect” — it’s repeatable.
The Hardgainer Guide: 6 phases, one path
Definition → Biology → Training → Nutrition → Monitoring → Resources. You don’t need everything at once. You just need to start at the front.
Phase 1: Confirm whether you’re actually a hardgainer and lock in your baseline (NEAT, appetite, recovery). Then and only then comes fine-tuning.
The remaining phases build logically on top. No tricks. Just sequence.
Hardgainer FAQ
HGPN // FAQ OPS
Short. Clear. Action-oriented.The most common hardgainer questions – answered briefly so you can move forward instead of overthinking.
What is a hardgainer?
A hardgainer struggles to gain weight and muscle despite training and eating. Common reasons are high energy output, appetite issues, and poor training dosing. Start here.
How should I start?
First get clarity, then act: assess your status, set calories, dose training correctly. That’s exactly what the Hardgainer Guide is for.
How do I find my starting calories?
Start at maintenance, track bodyweight for 10–14 days, then adjust. The fastest way is the Hardgainer Calorie Calculator.
How much training is enough?
As little as needed, as clean as possible. Increase volume only when progress stalls. More is rarely better.
Is cardio bad for gaining?
No. Cardio is not the enemy – dosage is. Used correctly, it does not kill your gains.
When will products launch?
Products are in development and will launch once they meet the system standard. Updates are shared via the Hardgainer Mission Briefing™.
Hardgainer Glossary
HGPN // GLOSSARY OPS
Short • Precise • ActionableTerms that actually help hardgainers. Short, precise, actionable. Use them like a mental checklist.
Hardgainer
Why “bad gaining” is usually structural and how to fix it.
Read entryEctomorph
The real meaning beyond the clichés.
Read entryMetabolism System
How BMR, NEAT, EAT and TEF shape your TDEE.
Read entryMetabolism
Efficiency, satiety, stress response and what it means for you.
Read entryBMR (Basal Metabolic Rate)
The base of every plan.
Read entryTDEE (Total Daily Energy Expenditure)
Your daily energy budget.
Read entryMaintenance Calories
Your setpoint and reference value.
Read entryNEAT
The silent calorie killer. Manage it, don’t guess.
Read entryEAT
Exercise burn. Cleanly separated from NEAT.
Read entryTEF
Thermic effect of food. Digestion costs energy.
Read entryHard Nutrition
System nutrition: macros, timing, tolerance.
Read entryRate of Gain
Smart over fast. Calibration before chaos.
Read entryLean Surplus
A controlled surplus for a lean bulk.
Read entryClean Bulk
Food choices help, but calories decide.
Read entryDirty Bulk
Uncontrolled surplus: more fat than muscle.
Read entryFood Hygiene
Make intake easier instead of forcing it.
Read entryProtein
Your primary building block for driving MPS.
Read entryLeucine Threshold
Trigger MPS reliably per meal.
Read entryDIAAS & PDCAAS
Protein quality metrics. Know the differences.
Read entryMPS (Muscle Protein Synthesis)
The building side of the equation.
Read entryMPB (Muscle Protein Breakdown)
Control breakdown to grow net tissue.
Read entryDOMS
Soreness is not proof of progress.
Read entryMEV
Minimum Effective Volume. Your lower bound.
Read entryMRV
Maximum Recoverable Volume. Your upper bound.
Read entrySRA
Stimulus → Recovery → Adaptation. Your rhythm.
Read entryRIR
Intensity without ego blindness.
Read entryRPE
Subjective, but useful for consistency.
Read entryCaffeine
Proven ergogenic. Dose and timing matter.
Read entryCreatine
Top tier for strength and mass.
Read entry
Quick access
Hardgainer • NEAT • TDEE • BMR • Maintenance • Rate of Gain • Hard Nutrition • SRA • MEV • MRV • Protein • Creatine
HGPN // FIRST ACCESS
Products • Briefings • Release updatesWant to be first when our products go live?
We build supplements specifically for hardgainers.
If you want front-row access, this is the list.
You’ll also get clear briefings, protocols,
and the instant download Hardgainer Hacks™ (PDF).
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