From Beanpole to Beast: 7 Mistakes Hard Gainers Make

Attention all hard gainers out there: are you tired of feeling like you’re constantly spinning your wheels in the gym? Are you sick of stuffing your face with protein powder and still not seeing the gains you want? Well, you’re in luck – because we’ve compiled a list of seven mistakes that hard gainers are making. And trust us, we’re not holding back.

So if you’re ready to laugh (and maybe cry a little) at your own mistakes, and finally make some progress in the gym, keep reading. Because we’re about to dive into the seven things you’re doing wrong as a hard gainer. And don’t worry – we’ll be gentle. Kind of.

What is a Hard gainer? Or, “Why Can’t I Get As Swole As The Rock?”

You know the type: the guys who can eat a pizza and wash it down with a milkshake, and still look like they were carved out of marble. Meanwhile, you’re eating chicken and broccoli and wondering why your biceps still look like spaghetti. It’s not fair, is it?

Well, welcome to the club, my friend. You’re what’s known as a hard gainer – someone who has a hard time putting on muscle and weight, no matter how hard they work. But don’t worry – it’s not a death sentence. In fact, it’s kind of like being part of a secret club (that you never wanted to be part of in the first place).

There are a few reasons why you might be a hard gainer. Maybe it’s genetics – you were born with a higher metabolism and a leaner build. Or maybe you’re just not eating enough (which is a weird thing to hear from a personal trainer, but it’s true). Whatever the case may be, you’re not alone – and there are plenty of ways to overcome your hard gainer status.

So don’t give up hope, my fellow beanpole. With a little bit of work (and a lot of food), you can start to see the gains you’ve been dreaming of. And who knows? Maybe one day you’ll be able to take your shirt off at the beach and not feel like a human popsicle stick. A girl can dream, right?

Mistake #1: Overtraining, or “How To Turn Your Muscles Into Sad Noodles”

You’re a hard gainer, and you want to do everything you can to build muscle and get stronger. But there’s a fine line between pushing yourself to the limit, and turning yourself into a puddle of sweat and tears. And if you’re overtraining, you’re probably doing the latter.

So what is overtraining, exactly? It’s when you work out too much, too often, and don’t give your muscles enough time to rest and recover. And if you’re a hard gainer, your body is already working overtime just to build muscle – so adding more stress to the equation is a recipe for disaster.

Not only will overtraining leave you feeling exhausted and sore, but it can actually have the opposite effect on your muscles. Instead of growing bigger and stronger, they’ll start to break down and lose mass. And nobody wants to be a flabby hard gainer.

So if you’re guilty of overtraining, it’s time to take a step back and give your body a break. Maybe skip a workout (gasp!), or take a few extra days off between sessions. Your muscles will thank you, and you might even start to see some actual gains. And who knows? Maybe you’ll have enough energy left over to do something other than sleep and eat chicken breasts all day. Crazy, we know.

Mistake #2: Poor Nutrition, or “The Sad, Sad Tale of the Lonely Chicken Breast”

Listen, we get it – eating healthy isn’t always the most exciting thing in the world. But if you’re a hard gainer, your nutrition is absolutely crucial to seeing any gains in the gym. And if you’re living off of protein bars and sad, lonely chicken breasts, you’re not doing yourself any favors.

The thing is, building muscle requires a lot of energy – and if you’re not eating enough calories, your body will start to break down muscle for fuel. Which is the opposite of what you want. So if you’re not eating enough (or the right kinds of) food, all your hard work in the gym is basically going to waste.

And let’s be real – eating healthy doesn’t have to be boring. There are plenty of ways to get creative with your meals, even if you’re not a gourmet chef. Try mixing up your protein sources (chicken is great, but so is steak, fish, and even tofu), and adding some variety to your veggies. And hey, if you’re feeling really wild, maybe throw in a dessert every once in a while. Because life is too short to never eat a donut.

So don’t be afraid to get a little creative with your nutrition. Your taste buds (and your muscles) will thank you. And who knows? Maybe you’ll finally get to eat something other than chicken for once.

Mistake #3: Skipping Rest Days, or “How To Turn Your Muscles Into Pudding”

Sure, you want to build muscle as quickly as possible. But there’s a reason rest days exist, and that reason is to keep your muscles from turning into a pile of mush. And if you’re skipping rest days, you’re doing yourself a huge disservice.

Here’s the thing – when you work out, you’re essentially tearing your muscle fibers apart. And it’s during rest days that your body repairs those fibers and builds them up stronger than before. So if you’re not giving your body time to rest and recover, you’re just breaking your muscles down over and over again. And the end result? You guessed it – a big ol’ pile of pudding.

So if you’re guilty of skipping rest days, it’s time to re-evaluate your priorities. Maybe take a yoga class, go for a walk, or even just spend the day binge-watching Netflix (no judgment here). Your muscles will thank you, and you might even come back to the gym feeling stronger and more energized than ever.

And who knows? Maybe you’ll even start to enjoy those rest days. Because let’s be real – sometimes, the best way to build muscle is to not build muscle at all.

Mistake #4: Not Tracking Progress, or “The Case of the Missing Gains”

Yeah, tracking your progress can be a pain in the butt. But if you’re a hard gainer, it’s essential to know what’s working and what’s not. And if you’re not tracking your progress, you might as well be working out in a black hole.

Here’s the thing – building muscle is a slow and steady process. And if you’re not keeping track of what you’re doing, it’s easy to get discouraged and feel like you’re not making any progress at all. But the truth is, you’re probably making progress – you just don’t know it yet.

So how do you avoid this mistake? Start tracking your workouts, your nutrition, and your progress. And no, that doesn’t mean you have to go out and buy a fancy fitness tracker (although if you want to, more power to you). It can be as simple as writing down your workouts in a notebook, taking progress photos, or even just keeping a mental tally of how much weight you’re lifting.

The point is, if you’re not tracking your progress, you’re missing out on a huge motivator. And who knows? Maybe you’ll even start to enjoy the process of seeing your gains grow. Because let’s be real – there’s nothing quite like the feeling of looking back on where you started and realizing how far you’ve come.

So don’t be a hard gainer who’s lost in the wilderness of gains. Track your progress, and start seeing the results you deserve. And who knows? Maybe one day you’ll even become a gains-tracking master.

Mistake #5: Too Much Cardio, or “How to Burn Those Gains to a Crisp”

Ah, cardio. The bane of every hard gainer’s existence. It’s like we’re all caught in a never-ending battle between wanting to be ripped and wanting to be strong. But if you’re doing too much cardio, you might as well be pouring gasoline on those hard-earned gains.

Here’s the thing – cardio is great for your overall health and fitness. But if you’re doing too much of it, you’re essentially sending your body the message to start burning muscle for fuel. And if you’re a hard gainer, that’s the last thing you want.

So how much cardio is too much? Well, that’s going to vary from person to person. But a good rule of thumb is to stick to 20-30 minutes of moderate-intensity cardio a few times a week. And if you’re doing more than that, it’s time to re-evaluate your priorities.

The good news is, you don’t have to give up cardio entirely. In fact, doing some low-impact cardio (like swimming or cycling) can actually be beneficial for your muscle-building goals. But if you’re spending hours on the treadmill every week, it’s time to cut back and focus on strength training instead.

So if you’re a hard gainer who’s been hitting the cardio hard, it’s time to take a step back and re-think your strategy. Because at the end of the day, you don’t want to be that person who’s lost all their gains to the treadmill.

Mistake #6: Lifting Too Light, or “How to Stay Stuck in Neutral”

As a hard gainer, it’s easy to fall into the trap of lifting weights that are too light. After all, it’s better to be safe than sorry, right? But the truth is, if you’re not lifting heavy enough, you’re not going to see the gains you want.

Think about it – if you’re lifting the same weight every time you go to the gym, your muscles aren’t going to have a reason to grow. You need to challenge them with heavier weights in order to see progress. And no, we’re not saying you need to be lifting like Arnold Schwarzenegger (unless you want to, in which case, more power to you). But you do need to be pushing yourself outside your comfort zone.

So how do you avoid this mistake? Start by increasing your weights gradually. And don’t be afraid to ask for help – whether it’s from a personal trainer or a gym buddy, having someone there to spot you can give you the confidence you need to lift heavier. And who knows? Maybe one day you’ll surprise yourself with how much weight you can handle.

The point is, if you’re lifting too light, you’re not going to see the results you want. So grab those weights and start challenging yourself. Because at the end of the day, it’s not about lifting the most weight – it’s about lifting the weight that’s right for you. And if you’re a hard gainer, that weight just might be heavier than you think.

Mistake #7: No Goal Setting, or “How to Wander Aimlessly Around the Gym”

Let’s face it – if you don’t know where you’re going, you’re never going to get there. And the same goes for your fitness goals. If you’re a hard gainer, you need to have a clear idea of what you’re working towards in order to see results.

But the problem is, a lot of hard gainers don’t take the time to set specific, measurable goals. They show up at the gym, do a few sets of this, a few reps of that, and call it a day. And while that’s better than nothing, it’s not going to get you the gains you want.

So what’s the solution? Goal setting, baby. Take the time to sit down and figure out what you want to achieve. Do you want to gain 10 pounds of muscle? Be able to deadlift twice your body weight? Run a 5k without stopping? Whatever it is, write it down and make a plan to get there.

And here’s the thing – setting goals doesn’t have to be boring. In fact, you can make it fun by setting rewards for yourself along the way. For example, if you hit your goal of deadlifting twice your body weight, treat yourself to a nice steak dinner (protein, baby).

The bottom line is, if you’re not setting goals, you’re just wandering aimlessly around the gym. And that’s no way to see results. So take the time to figure out what you want to achieve, and then go out there and crush it. Because at the end of the day, nothing feels better than hitting those goals and seeing the gains you’ve worked so hard for.

Conclusion

So there you have it, folks. Seven common mistakes that hard gainers make. But don’t worry, if you’ve been guilty of any (or all) of these, you’re not alone. The good news is, now that you know what not to do, you can make some changes and start seeing some serious gains.

So go ahead and give yourself a pat on the back for making it through this blog post. And remember, fitness is a journey, not a destination. It takes time, patience, and a lot of hard work. But with the right mindset and a few tweaks to your routine, you can achieve your goals and become the buffest, swolest version of yourself.

So keep hitting the gym, eating your protein, and setting those goals. And who knows, maybe one day you’ll even be able to bench press a small car. But until then, just remember to laugh at yourself and enjoy the process. Because at the end of the day, that’s what it’s all about.