10 Biggest Hardgainer Workout Lessons Learned (HOW HE DID IT)
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Date: 2024-06-02
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Comments and reviews: 20
nattyfatty6. 0
2: 26 That's a big problem for me. Most days, if I haven't been forcing myself to drink, I'll be so dehydrated that I could down a gallon or two of water and still not have to use the bathroom. Not only do I rarely feel thirsty, but I'm also a salty sweater (I leave sweat rings on clothes/bedding/etc, and just sweat a lot in general compared to most people for the same activity
You lose a greater percentage of electrolytes than you do water when sweating, but being a salty sweater means I lose a disproportionate amount, so not only am I volume down, but my electrolytes are also lower concentration than they should be. That effect is exaggerated by my overall lack of thirst. Even though I crave and eat a ton of salt, I have to consciously eat even more salt, on top of forcing myself to drink more water, because otherwise low electrolytes extra water = bad things waiting to happen
I know if I'm severely dehydrated because I'll actually start to feel thirsty. If I feel thirsty, that means most people would be dessicated by that point. Occasionally I've resorted to 2Tbsp (36g) of table salt into a gallon of water and drank that, which equals to 9. 4g/L of NaCL. For reference, normal saline is 9g/L
I have rehydration packets made to WHO spec just in case, but I usually at least add some salt to all or most fluids I drink, on top of making sure I drink anything at all. And it really is something I have to force because otherwise I _will_ forget
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2: 26 That's a big problem for me. Most days, if I haven't been forcing myself to drink, I'll be so dehydrated that I could down a gallon or two of water and still not have to use the bathroom. Not only do I rarely feel thirsty, but I'm also a salty sweater (I leave sweat rings on clothes/bedding/etc, and just sweat a lot in general compared to most people for the same activity
You lose a greater percentage of electrolytes than you do water when sweating, but being a salty sweater means I lose a disproportionate amount, so not only am I volume down, but my electrolytes are also lower concentration than they should be. That effect is exaggerated by my overall lack of thirst. Even though I crave and eat a ton of salt, I have to consciously eat even more salt, on top of forcing myself to drink more water, because otherwise low electrolytes extra water = bad things waiting to happen
I know if I'm severely dehydrated because I'll actually start to feel thirsty. If I feel thirsty, that means most people would be dessicated by that point. Occasionally I've resorted to 2Tbsp (36g) of table salt into a gallon of water and drank that, which equals to 9. 4g/L of NaCL. For reference, normal saline is 9g/L
I have rehydration packets made to WHO spec just in case, but I usually at least add some salt to all or most fluids I drink, on top of making sure I drink anything at all. And it really is something I have to force because otherwise I _will_ forget
reply
legendarygigolo823
The things that broke my hardgainer status were:
Training to true failure: the set doesn't START until the burning starts and the reps really start slowing down. Then rest-pause, myoreps, lengthened partials and supersets and a combination of those finish the set off. If you aren't making funny faces, involuntarily shouting or seeing stars, you're not done yet.
Hitting a calorie surplus: you MUST count your macros and stay in a surplus. Like Jesse said eat calorie dense foods, eat more pasta and less salad if you're skinny. 2 tbs olive oil, honey, a protein shake and a piece of fruit can add over 500 easy healthy calories into your diet. Also don't be afraid of eating desserts if you haven't hit your calorie target. If tracking macros is a major pain then start off just tracking protein and calories.
Learn to love it: if you feel like it's something you HAVE to do and not something you WANT to do, you risk burning out and getting trapped in a cycle of working out for a while then stopping then starting then stopping, etc. Instead of dreading the pain that comes with pushing yourself, rewire your brain by focusing on the excitement of pushing past your limits.
reply
The things that broke my hardgainer status were:
Training to true failure: the set doesn't START until the burning starts and the reps really start slowing down. Then rest-pause, myoreps, lengthened partials and supersets and a combination of those finish the set off. If you aren't making funny faces, involuntarily shouting or seeing stars, you're not done yet.
Hitting a calorie surplus: you MUST count your macros and stay in a surplus. Like Jesse said eat calorie dense foods, eat more pasta and less salad if you're skinny. 2 tbs olive oil, honey, a protein shake and a piece of fruit can add over 500 easy healthy calories into your diet. Also don't be afraid of eating desserts if you haven't hit your calorie target. If tracking macros is a major pain then start off just tracking protein and calories.
Learn to love it: if you feel like it's something you HAVE to do and not something you WANT to do, you risk burning out and getting trapped in a cycle of working out for a while then stopping then starting then stopping, etc. Instead of dreading the pain that comes with pushing yourself, rewire your brain by focusing on the excitement of pushing past your limits.
reply
mrgeebennett1009
as a 52 yr old man I have, over the past 2. 5 yrs really got back into exercise. I have always looked after myself but more recently I have changed my mentality and really got back into the gym. I go 3-4 times a week and push myself as much as I can. I've really noticed an improvement. I can lift, push and pull more than ever. The key for me is Consistency. Jeff and Jessie are so right CONSISTENCY is everything. Get to the gym. Work as hard as you can. I do now take supplements (NOT PEDS) and eat more protein and way more healthier than I have done before. People even comment on my arms (which make me feel good -albeit slightly embarrassed) In summary for me and this video - eat well, take supplements and go to the gym at least 3-4 times per week and lift, pull and push as much as you can for as long as you can. Then rest in between and go again. and again! Thanks for all you help Jeff and Jessie.
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as a 52 yr old man I have, over the past 2. 5 yrs really got back into exercise. I have always looked after myself but more recently I have changed my mentality and really got back into the gym. I go 3-4 times a week and push myself as much as I can. I've really noticed an improvement. I can lift, push and pull more than ever. The key for me is Consistency. Jeff and Jessie are so right CONSISTENCY is everything. Get to the gym. Work as hard as you can. I do now take supplements (NOT PEDS) and eat more protein and way more healthier than I have done before. People even comment on my arms (which make me feel good -albeit slightly embarrassed) In summary for me and this video - eat well, take supplements and go to the gym at least 3-4 times per week and lift, pull and push as much as you can for as long as you can. Then rest in between and go again. and again! Thanks for all you help Jeff and Jessie.
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alandiaz6752
I have to say, I’ve been following Jeff for over 7yrs and as of February, this year, I eliminated all processed sugars (only eating fruits for my sugar intake) and started his PPL split that he made a few years ago, which I adjusted to my schedule and the gyms for it to look like Mondays: run, Tuesdays: Pull, Thursdays: Legs, Saturdays: Push (which there’s pull 1 and 2, also for the other ones that the video he made shows, and I have seen such a transformation on how I look, and feel. Each time I’ve been either increasing the weight or reps and the next day I don’t feel as sore as I use to. Plus the recovery is long but effective for me. Thank you Jeff, you definitely educated me and motivated my life longevity
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I have to say, I’ve been following Jeff for over 7yrs and as of February, this year, I eliminated all processed sugars (only eating fruits for my sugar intake) and started his PPL split that he made a few years ago, which I adjusted to my schedule and the gyms for it to look like Mondays: run, Tuesdays: Pull, Thursdays: Legs, Saturdays: Push (which there’s pull 1 and 2, also for the other ones that the video he made shows, and I have seen such a transformation on how I look, and feel. Each time I’ve been either increasing the weight or reps and the next day I don’t feel as sore as I use to. Plus the recovery is long but effective for me. Thank you Jeff, you definitely educated me and motivated my life longevity
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FAARHAAN1
FREE TIPS
1. Consistency: show up every day
2. Hydration: dehydration causes lose
3. Fear of exercises: fear of weight especially barbell exercises
4. Correct form: that's how you increase the weight
5. Non-Barbel compound exercise: knowing what real failure is BY FAILING
6. Body weight exercises: At least one bodyweight exercise
7. Record your one set: calculate your time to complete one complete set
8. Nutrition: struggling with nutrition protein, start taking liquid nutrition protein shakes, etc.
9. Setbacks: this is a necessary part of the process, progression & journey
10. Celebrate mini victories: improvements 5% > 10% > 15% > 20%.
THATS ALL.
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FREE TIPS
1. Consistency: show up every day
2. Hydration: dehydration causes lose
3. Fear of exercises: fear of weight especially barbell exercises
4. Correct form: that's how you increase the weight
5. Non-Barbel compound exercise: knowing what real failure is BY FAILING
6. Body weight exercises: At least one bodyweight exercise
7. Record your one set: calculate your time to complete one complete set
8. Nutrition: struggling with nutrition protein, start taking liquid nutrition protein shakes, etc.
9. Setbacks: this is a necessary part of the process, progression & journey
10. Celebrate mini victories: improvements 5% > 10% > 15% > 20%.
THATS ALL.
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michelhovel
Jeff and Jesse, I had to stop the video for a moment.
The dynamics between both of you is so much joyful and fun to watch (even if a specific video is irrelevant for my personal needs, it's still very entertaining and very well made,
I felt the need to share with you both my gratitude for your top class & hard work both for Jeff professional presentation in videos, and Jesse's edits and anyone involved in the making.
Sending a HUGE THANK YOU & LOVE from Israel.
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Jeff and Jesse, I had to stop the video for a moment.
The dynamics between both of you is so much joyful and fun to watch (even if a specific video is irrelevant for my personal needs, it's still very entertaining and very well made,
I felt the need to share with you both my gratitude for your top class & hard work both for Jeff professional presentation in videos, and Jesse's edits and anyone involved in the making.
Sending a HUGE THANK YOU & LOVE from Israel.
reply
antoniokinsey4041
I love these guys.
I’m in great shape, I think; )
I’ve cycled back and forth from being in shape to being over weight.
I’ve been the most consistent following your videos to do all my weight training workouts at the gym for the passes 3 years.
As a 52 year old gay man, it’s so cool to see such great weight training trainers offer such great, safe advise, while at the same team be welcoming to all.
Thank you.
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I love these guys.
I’m in great shape, I think; )
I’ve cycled back and forth from being in shape to being over weight.
I’ve been the most consistent following your videos to do all my weight training workouts at the gym for the passes 3 years.
As a 52 year old gay man, it’s so cool to see such great weight training trainers offer such great, safe advise, while at the same team be welcoming to all.
Thank you.
reply
debracallahan2573
This was so helpful! I have been training for 2. 5 years but it's all been building blocks. I'm greatful for you talking about fear of exercises (Deadlifts terrify me -past injury. Just recently, I had an entire test week where I hit a PR in every exercise. I was on cloud 9 and then the following 2 weeks have been the worst performance and output, so remembering its a part of the process is so important. Thank you both!
reply
This was so helpful! I have been training for 2. 5 years but it's all been building blocks. I'm greatful for you talking about fear of exercises (Deadlifts terrify me -past injury. Just recently, I had an entire test week where I hit a PR in every exercise. I was on cloud 9 and then the following 2 weeks have been the worst performance and output, so remembering its a part of the process is so important. Thank you both!
reply
athleanx
I am in Brazil using you as a model. 2 months with hard exercises and hard deprivation of calories made me under obese scale to over wheighted and trying to shape my abdomem. Its hard, this week I felt with some agony and weakness of my muscles, but, as an alarm, I ate more carbo and meat Plus vitamins and minerals and took 2 Day offs. Watching your videos is my motivation! You can pass trought confidence. Thank you!
reply
I am in Brazil using you as a model. 2 months with hard exercises and hard deprivation of calories made me under obese scale to over wheighted and trying to shape my abdomem. Its hard, this week I felt with some agony and weakness of my muscles, but, as an alarm, I ate more carbo and meat Plus vitamins and minerals and took 2 Day offs. Watching your videos is my motivation! You can pass trought confidence. Thank you!
reply
Justin-PLLD
Have you ever given a thought to eating organics You talk about nutrition, but you really need to talk about the problems with junk food and the benefits of organic non-processed food. I know this is preached all over the internet, but it's true. Best way to stay healthy is eat chemical free and nutrition packed with diversity, with the focus on organics and where does your food come from Good luck.
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Have you ever given a thought to eating organics You talk about nutrition, but you really need to talk about the problems with junk food and the benefits of organic non-processed food. I know this is preached all over the internet, but it's true. Best way to stay healthy is eat chemical free and nutrition packed with diversity, with the focus on organics and where does your food come from Good luck.
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captainmike3557
Lesson learned: EACH HOUR spent to pump dumb muscles COULD be used for additional skills improvement, obtaining certificates, learning new skills, study to get degree, study to get better job, self education to be somebody. In this case we have a guy who pissed all those Hours just to get bigger muscles and nothing more. Still the same just older and bulkier and not smarter a bit. TIME LOST.
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Lesson learned: EACH HOUR spent to pump dumb muscles COULD be used for additional skills improvement, obtaining certificates, learning new skills, study to get degree, study to get better job, self education to be somebody. In this case we have a guy who pissed all those Hours just to get bigger muscles and nothing more. Still the same just older and bulkier and not smarter a bit. TIME LOST.
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slowka
Consistency is key and dont skip leg days. When I took care of those two things, I started to see changes. I am 6ft, 170lbs ar 50 years old, lifetime hard gainer. My motivation comes from seeing the changes, seeing the pump after hard hard work. When I became a widower, I went down to 147lbs. Been a hard road to find motivation for anything, but the gym has become a great refuge. Great work Jesse!
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Consistency is key and dont skip leg days. When I took care of those two things, I started to see changes. I am 6ft, 170lbs ar 50 years old, lifetime hard gainer. My motivation comes from seeing the changes, seeing the pump after hard hard work. When I became a widower, I went down to 147lbs. Been a hard road to find motivation for anything, but the gym has become a great refuge. Great work Jesse!
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adamXmiller
Jesse's journey has always given me hope and belief I can achieve the same.
The only thing missing from this video I feel is the acknowledgement that it's a multi-year journey. Not one, not two. But several years.
That's the hardest part imo - ensuring all those tips are accounted for over such a prolonged period.
Just gotta keep pushing!
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Jesse's journey has always given me hope and belief I can achieve the same.
The only thing missing from this video I feel is the acknowledgement that it's a multi-year journey. Not one, not two. But several years.
That's the hardest part imo - ensuring all those tips are accounted for over such a prolonged period.
Just gotta keep pushing!
reply
warriordx5520
I'm not a Hard Gainer, it's just that the calorie surplus feeds my depression, not my body.
Seriously though, great video. I didn't know the things I was doing were actually best practices, I always doubted my decisions and thought other people at the gym trained better than me.
Thanks for the video!
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I'm not a Hard Gainer, it's just that the calorie surplus feeds my depression, not my body.
Seriously though, great video. I didn't know the things I was doing were actually best practices, I always doubted my decisions and thought other people at the gym trained better than me.
Thanks for the video!
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martingamer5591
You kind of straw-manned RIR/RPE. Proponents of the metric do encourage SOME failure training, both for occasional effort and to litmus test what failure is, they simply advise against constant failure training, since evidence shows the marginal fatigue outweighs the additional hypertrophic stimulus.
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You kind of straw-manned RIR/RPE. Proponents of the metric do encourage SOME failure training, both for occasional effort and to litmus test what failure is, they simply advise against constant failure training, since evidence shows the marginal fatigue outweighs the additional hypertrophic stimulus.
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boltthrower3215
Something you missed:
- The right exercise that ALWAYS keeps the flaws of the body in focus e. g. a squat can be disastrous if the person has a (serious) bulged disk and/or cant fully flex his muscles (there are limits even with the best stretching.
- Know your body, but this takes time.
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Something you missed:
- The right exercise that ALWAYS keeps the flaws of the body in focus e. g. a squat can be disastrous if the person has a (serious) bulged disk and/or cant fully flex his muscles (there are limits even with the best stretching.
- Know your body, but this takes time.
reply
Steve-nu9op
what helps me keep lifting, working 1 body part per day. i lift 7 days a week. 4 or 5 exercises per day. only takes about 15 minutes a day. im not The Rock or some pro body builder, but not trying to be. just trying to keep gaining a lil over the years. it all adds up over the years
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what helps me keep lifting, working 1 body part per day. i lift 7 days a week. 4 or 5 exercises per day. only takes about 15 minutes a day. im not The Rock or some pro body builder, but not trying to be. just trying to keep gaining a lil over the years. it all adds up over the years
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richardbrewis436
Loving your content today Athlean-X! Never had trouble with muscle size and am certainly not a hard gainer but; performance is key in the sport I play. Following your program has helped me achieve PBs for quite a few years now. Thnks to Athlean-X and following heroic Jesse!
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Loving your content today Athlean-X! Never had trouble with muscle size and am certainly not a hard gainer but; performance is key in the sport I play. Following your program has helped me achieve PBs for quite a few years now. Thnks to Athlean-X and following heroic Jesse!
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A_Coffee_Bear
I always appreciate the discussion videos with Jesse! #7 One of my biggest game-changers was slowing down my movements and taking more control over the weight. It also helped me a lot to get a better muscle-mind connection. It's definitely a fantastic lifetime journey!
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I always appreciate the discussion videos with Jesse! #7 One of my biggest game-changers was slowing down my movements and taking more control over the weight. It also helped me a lot to get a better muscle-mind connection. It's definitely a fantastic lifetime journey!
reply
markvafides4266
I’ve been training for over 50 years. You guys capitulate the essential ingredients to build and sustain over time. I’m very happy that I found y’all years ago and you help make the journey extremely productive. I’m a Master Trainer and grateful to you guys.
reply
I’ve been training for over 50 years. You guys capitulate the essential ingredients to build and sustain over time. I’m very happy that I found y’all years ago and you help make the journey extremely productive. I’m a Master Trainer and grateful to you guys.
reply
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