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Does it seem that no matter what you do, you can’t gain weight? If so, you need to take a look at your diet and training plan, and set your sights on bigger gains.
There’s a term for people who find it difficult to gain weight – “Hardgainers”.

If you’re a hardgainer, there’s no doubt that you’ve probably been fairly skinny all your life, yet you dream of one day looking like a bodybuilder, professional athlete or cover model.

When we talk about gaining weight, we’re not on about putting on fat. Anyone can add fat easily enough, you just need to gorge on donuts, cram down bag fulls of candy and make soda your drink of choice. Combined with spending all day sitting in front of the TV, you’re on course for gaining a ton of fat.

But that’s probably not the kind of weight gain you want.

What you want is slabs of muscle – bulging arms, a sculpted chest, a back so wide it blocks out the sun, and tree trunk legs. In short, you’re after the perfect body.

But for some, this seems so far out of reach that you can feel like it’s not even worth you bothering. Don’t be disheartened though, you can achieve a physique like this, but there are several reasons why you’re not gaining weight.

1. Genetics

Genetics play a big part in how you develop. You’ve probably know someone who’s one of those people who seem to put on muscle easily. They only have to look at a barbell and their arms grow, and despite rarely training, they’ve got the strength of a bear. Likewise, you toil away for hours in the weight room and have little to show for it.

However, while genetics do play a role, you can overcome them. Realize you may find it tougher to put on weight, but don’t use it as an excuse for failure.

2. Diet

You don’t eat enough. Building muscle requires a surplus of calories, which entails eating lots of food. If you’re naturally what’s known as an ectomorph – small joints, low body fat, smaller, weaker muscles and long limbs, your metabolism is likely to be faster than the average persons, which means you burn calories at a quicker rate. Therefore, you’ve got to eat more.

If you’re not gaining weight, the number one reason is probably that your food intake wouldn’t be enough to sustain a baby sparrow.

3. Training

Are you putting in maximum intensity in every gym session? If not, there’s another big problem. How are your muscles going to grow if you’re not fully breaking down the tissue every time you hit the weights?

4. Rest

Training hard is important, but so is resting. Your muscles don’t grow when you train – they grow while you’re resting. Training is needed to break them down, but the recovery process doesn’t start until around 12 hours after your workout has finished. Therefore if you’re training every day, or hitting the same muscles groups over and over again each week, you’re not giving your body time to repair, recover and grow.

5. Activity

Being active is certainly a good thing for your health and fitness, but having an active job, or doing lots of cardio-based activities uses up precious calories that could be used for building muscle. You don’t have to stop doing what you do, but you should eat more to compensate.

With all of these going on, it may seem like the odds are stacked against you, and outing on good-quality muscle weight is an unachievable task. Fortunately though, there are several really simple strategies that can get you started on your way to the ultimate muscular physique.
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