Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Ep 130: The Hardgainers Guide to Outsmarting Your Metabolism and Maximizing Muscle Gain
Are you trying to gain muscle but still struggling despite being (or thinking you're in) in a calorie surplus?
Today we are tackling the hardgainer's dilemma: How do you eat enough to build enough muscle without putting on too much fat when you have an overactive metabolism, whacked-out hunger cues, and potentially years of trying to build without success?
Hardgainers can indeed create the conditions for muscle growth and overcome their genetic limitations. They can make impressive gains that they never thought possible.
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Today you’ll learn all about:
(2:04) What is a hardgainer?
(5:21) Strategic nutrition and training plan for muscle gain
(6:54) Metabolic adaptation
(9:25) Mental obstacles
(12:19) Four practical positive mindset shifts
(18:48) Consuming more calories than you burn
(20:16) Strategies to stay in the surplus
(30:08) Training for hardgainers
(36:47) Outro
Episode resources:
- MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)
💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.
📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.
👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.
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