Hardgainers are a MYTH!
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- Опубликовано: 6 сен 2024
- Do you consider yourself a hardgainer? Then this will help you finally start getting results.
FULL GYM 2.0!!! bit.ly/fullgym2
PPL PROGRAM: bit.ly/GETRHPPL
FULL GYM PROGRAM: bit.ly/fullgym...
30 DAY GARAGE PROGRAM: bit.ly/3igtiIF
Today we're in deep on hardgainers and how they can figure out why they're not building muscle. The most common reasons come down to training and nutrition. They either don't train with the intensity needed to illicit a response, they aren't actually hitting the target muscle or in rare cases they are overtraining/under recovering.
Nutrition is another common reason and while all macronutrients play a role more often than not it's because they have an insufficient amount of protein in their diet. After that you want to make sure you stack the deck in your favor by eating health fats and centering your carbohydrate intake around when you train but at the end of the day protein is king.
Lastly there are a few people who are doing everything right but still not getting results. If that's you then you need to test! Everything from blood, saliva, urine and stool. After that you'll know exactly what's holding you back because no one is really a "hardgainer" it's just a matter of figuring out what's holding you back!
Lab - connect.gdx.net/
Code: RYAN10
#hardgainer #buildmuscle #muscle
Genetics influences everything. Be skeptical listening to advice from people on PEDs and HRT. In fact, be wary of false promises and exaggerated claims by anyone especially if it is their financial interest to make such statements.
💪🏼👍🏼
That fuckin "looks like a cool shot" scene killed me. Always love your content, and strait forward no bullshit approach. You've personally helped me grow myself into a better person in these last 4 months than I ever was before. Sure I'm putting in the hard work, but your guidance has been critical and I'd like to show my appreciation for that.
Definitely interested in the deep dive of test results. I was considering taking tests from a nutritional point of view, as I am almost always sore. Which I know is probably based on recovery time but still curious.
Second
Ryan has made me feel like shit about everything else I do…. Sure, let’s go after my literal manhood as well.
Yep, help needed haha
if you are man enought to do it, then we are men enough to listen.
Tried creatine?
I love these ‘maintenance’ videos. It gives me more ‘tools’ in the tool box to troubleshoot my own issues.
Nutrition was 80% of my issues. Not eating enough, plain and simple. Cramps, fatigue, extended periods of soreness due to slow recovery because of nutrition.
Consistent blood work +macro counting + rest days + intense workouts = growth!
Still after it, still growin’
💀😂
Nutrition is 100% my issue. I'm as strong as an ox, but holy crap... I cannot shed the fat. One word: oreos. More words: M&Ms, peanut butter cups, sugar cookies, muffins ...
Yah. I'm my own worst enemy.
Not enough steroids or literally starving?
@@alvodin6197 thank you for your irrelevant reply
What kind of hormones / imbalances do you look for with bloodwork ? Always wanted to fork out and do it myself
I feel like I’m being personally attacked watching this video thanks Ryan :D
😅😅
I feel like that every video 😅
Having worked out off and on for over 40 years and I still see people constantly with calfs that dwarf mine. Not just people, people who obviously don’t work out. I gotta disagree with Ryan on this one.
Same!!!! I can't gain for the life of me!😒
For real!
I think for me, I started noticing improved results when I found this channel. Your teachings became the voice inside my head to step away from my ego. I started lifting way lighter and slower. Solely focusing on the muscle working and the contraction to the point of failure. I think when you train this way, what naturally follows is a “Bro Split” it’s a lot easier to focus on one muscle group like this than several of course until you get better at it. I’d rather do two exercises and utterly destroy the target muscle, than do 10 and it feels like it’s barley worked.
Apart from the humour, your content help me build muscle even being old with a back injury. Great content. Thankyou!
Ryan and Jonni Shreeve are two of my go to lads for advice on improving and getting better. There's no BS and just straight to the point facts and advice on how to fix your shortcomings and the delivery makes it more entertaining and engaging. Fantastic work as always bud!🤜🤛
I like Jonni, but I do find that he uses other’s videos and work to click-bait views
@@chakawhyte5753 yeah I get you and Greg is also guilty of that but still gives good advice. With Ryan though it's just raw banter and I love it🤣
shreeve is a mix between good advice, clickbait and sadly anecdotal bro science…..
I am a "hard gainer" and I learned at 18 by a bit of dumb luck the issue was not enough food. I was active with manual labor job and while I was stronger than all my friends I never really got bigger. After I started force feeding myself a lot of extra food I saw big changes and fast. A lot more calories from protein dense foods and it was like magic.
Same here lots of protein and carbs changed my body composition
Sometimes those TDEE calculators are way off
@@XdarkendGOSPLE
so you are fat now?
@@jasonvoorhees5640 height 5’10 weight 145-150. Idk you tell me. Started at 130-135
@@XdarkendGOSPLE
10 lbs of water weight isn't changed body composition kid lmao.
You aren't wrong. I thought I was a hard gainer until I hired a coach. Within a month I was setting PRs all while wondering if my coach was trying to see how much it took to kill me. So long as you are eating right (a lot) and sleeping a lot, your body can absorb a metric crap ton of intense training. You do have to take a week off about every 4-6 weeks though, can't beat yourself up forever.
You do have to take a week off about every 4-6 weeks though (this is also very important). Ppl only stress off days but don't even consider off weeks. You can still do Aerobic exercises like swimming, dancing, running, crossfit, mma/shadowboxing or whatever without having to lift weights, until the next week you're back onto continuing the regimen. This is to break plateau's and shock muscle/CNS to break body's adaptability to continue initiating DOMs.
“Cant beat yourself up forever” why are you BEATING yourself AT ALL? Your own words😂 shit is so funny to me.
@@Xzsxztreiii tell me you've never put in a hard session without telling me you've never put in a hard session 🤣
I'm 60 years old. I'm getting there, slowly but surely. I do about 1 hour a day of resistance.. I get to my muscles on fire. But after 2 hours I want to go again lol.
Ryan is totally right, ive always considered myself a hard gainer, till i visited a dietitian and found out that im an under eater. I workout really hard but my food intake barely meets my maintenance requirements, which is 3200 calories. It's been almost a year now, im eating around 3400 calories with a ton of protein, ive gained 12kg of muscle and im very pleased with how i look.
You mean mass. There's no way you gained 12kg of lean muscle in a year, unless you're on gear or a friggin' mutant.
@@MetalliApe lol no gear and definitely not a mutant. Yes mass, idk how much of those is muscle, but i look very good and feel even better.
I worked out my whole life, played sports, lifted weights, did martial arts and tried every method of putting on muscle (work out wise) that I could find and was just a bean pole for most of my life. I have great genetic for putting on muscle too! My dad was a heavyweight boxer and ripped in his prime, and my siblings were also very developed. Then I made a couple obvious changes I ignored and put on 30 lbs of muscle within a year. The change?
I used an app to count my calories and nutrition intake daily. I was in a complete calorie deficit by a wide margin. I wasn't eating anywhere near enough protein, carbs or fat for my body size. And I needed the consistency and accountability to make it happen.
I monitored my sleep and got on a regular, non vampire sleep cycle, and let my self recover fully after workouts, or when I was too sore.
I also quit drinking, which was a whole nother issue, but was certainly a cause for my hard gaining as well as a shitty life in general.
The simplest answers can be the hardest to achieve in some ways, but not complicated to understand
I recently tracked my calories for a few days and realized I was hundreds of calories UNDER where I should be at. For years I thought I was eating too much or just enough only to find out most days I needed another full meal to meet maintenance.
@@jdaza1987 Right! I thought the same thing. Actually tracking your intake and having a clear idea of what you need can be a shocking revelation
@@jdaza1987 and then once you know, you can really start fine tuning your intake and find out what really is optimal for your individual needs, which is fun. You just need to know your appropriate baseline first!
It's crazy how much one should eat to get big!
@@ztaylor82 it's like 2lbs of chicken breast for 200g of protein! Everyday!😰Thankfully you really can get away with .7 to .8g/lb of bodyweight as long as you're consistent. The g. Protein/ lb. Bodyweight ratio really applies to your lean muscle mass and should not consider your skeletal, fat and organ weight
Love the advise thanks Ryan currently dropped 42lb since May and in the best shape of my life
It took me more than forty years to realize what "to failure" means. I did one workout with a friendly bodybuilder and realized that I had never worked out before. It's been more than two years and I'm seeing progress that I've never seen before thanks to that one lesson.
What Made the difference? And do you think counting reps stops me from pushing to failure
@@Username-tm1lx this is not easy to answer now that I think about it but I'll try. The training session that I did with him was the first time I pushed myself to my limit. Only then did I realize that my limit wasn't my limit at all but that I had quite a bit more to give. He taught me what it means to go beyond failure. We trained arms so hard that my nervous system started to shut down. My arms just gave up when trying to use them. I had never experienced that before on my own. I was completely shocked by this. The absolute effort he puts into every session is what I could only muster on one of my best days in a year and even then I wouldn't get close.
I had a mental shift on that day. I now know what failure means and feels like. Now when I train I cannot cheat myself because I know I have more to give. Thanks to that one session I can generate so much more effort! Not every single time (I still try) but a couple times a week I know he'd be proud of me. That makes me proud of myself.
Earlier I would try to give it my all and be done. Now I actually do!
@@Username-tm1lx about counting reps. As long as you make sure you don't actually have 2,3 reps in reserve you should be fine. This is where progressive overload comes in. If your rep range is 8-12 then make sure you cannot for the life of you reach 13. If you do you increase the weight even if it's only for that day.
Started Gym 1 program last week. On day 7 today. I hate you bro. I came home this morning after my workout and I had to take goddamn nap. Who takes naps at 8am? Guys who do your programs I guess. The program is no joke and exactly what I needed to kick up my effort and have a real solid goal to hit in the gym. Looking forward to the next one.
Fortunately I’ve found it somewhat easy to gradually pack on lean mass, but then again I feel like I’ve got everything dialed in to what works best for me thanks to your videos. Love the content!
I’m new to the channel training to pass the new ACFT and all your videos are helping me gain. I thought I was a hard gainer 6’1 at 135 after watching your videos for three weeks I’m 165 and climbing. My confidence is up and I’m willing to get out my comfort zone so thanks 🙏🏿 keep ‘em coming 💪🏿
If watching videos for 3 weeks gains you 30 lbs I think something is wrong with you.
@@nathandiaz3446 no I wasn’t eating 🍽 I’m in Jordan and working out six days a week. That weight has slowed down to a crawl. I’ve always struggled with my weight but otherwise perfectly healthy. Also, I’m eating four meals a day and midnight chow at 6’1 I’m supposed to be between 160 and 180 by army standards.
That's way fast though.
@@nathandiaz3446 Nothing a few sessions of electro shock therapy wouldn't fix. From my time in I will say his willingness to lie to strangers about pointless bullshit will almost certainly help him along in the military, especially the Army, though as far down as their standards have fallen over the years it probably doesn't take much to join these days.
If you gained 30, I think the dick watcher is gonna be sitting real close to you at the next urinalysis
The video idea you mentioned at the end about the tests would be interesting. Could be more interesting to see the variance between people too. Perhaps another team member or two as well. Good video!
There is so much wisdom in just 9 minutes....other channels would have taken about 1 hour to get to every point. I love your channel.
Day 2. Shoulders. This work out went on and on and on. By the time I got to the last lift I was moving almost no weight and had to rest pause every set. There was no way I was going to finish every rep.
I had been working hard but the intensity and diversity of lifts is leaving me whipped and truly a bit nauseated. So, that’s a win.
I'm more interested in strategies for working it into my lifestyle. I work night shift like a lot of people do and I am tired all the time. I can barely know where I am for the first few hours of my day/night let alone get a workout done. I applied to a lot of jobs and it looks like stuck at this job for another few years. I agree with him on hardgainers being a myth though. All it takes for me to get results is one month of regularly working, lol. But staying consistent requires strategies for working it into ones lifestyle.
I agree with your basic concept that anybody can put on muscle but let's be real some people will gain more or less based on genetics. That's a fact. That's life. But a little more muscle is better than none and more effort can lead to even more gains. But you have to keep your expectations real or you will get disappointed and quit.
Spend 20 yrs in the Army thinking I was in shape, then one day, I found this MAN. In the last year following him has truly taught me how to build the body I want, to be stronger, and even get compliments from my wife, and that's saying something, seeing as we've been married 25 yrs. Keep it going Ryan, your videos are pure gold.
Hell yeah bro thats awesome
Yes please do a video of how to test, figure out what’s wrong.
If you are having a hard time building muscle, just know that it can 100% be resolved. Follow these 8 steps I've learned in my many years of research and reading the literature. Try a carnivore diet 100% meat/organs PLUS some fasting if your health is bad, re-mineralized reverse osmosis water in a glass or stainless steel container, wear only cotton or wool clothing, with cotton or wool bed and bed cloths. Wash your cloths in vinegar, not detergent, dont cook on anything plastic, teflon or any other toxic surfaces so prioritize wood or stainless steel utensils. get rid of the use of all chemicals (shampoos, deodorants, beauty products, perfumes/calogn, etc) Make you ground as much as possible, get as much natural sunlight as possible, especially early morning or early after noon sunlight. DO NOT TOUCH RECEIPTS AND/OR USE HAND SANITIZER!!, Dont smoke, dont drink, cut out all vegetable seed oils out of your diet (carnivore diet is super low in seed oils), minimize unnatural blue light exposer as much as possible as it can raise your blood sugar levels and cause a dip in testosterone which in turn reduces your ability to build muscle, reduce EMF exposure by setting your phone to airplane mode where possible, go out into nature, preferably the forest of the woods as much as possible as special inconsistencies like a forest full of trees and rigid edges are devoid of straight lines, square like cities. Cities are straight lines and squares and the more the brain is exposed to this, the worse off for brain function so get out in nature as much as possible, cold exposure (from a natural environment is best but cold showers work to), Try to reduce or cut out masturbation as much as possible, and AVOID ALL MENTALLY STRESSFUL events.
Try to follow these main principles and your ability to build muscle and maintain true health is easily attainable. And if I had to name 4 of the most important things from this list, it would be
1. Carnivore diet
2. grounding with sunlight
3. drinking re-mineralized reverse osmosis water (Tap water contains female hormones and other estrogenic compounds)
4. Cut out vegetable seed oils as much as possible, especially shelf stable seed oils in a jug like conola oil. try cooking with grass fed and finish animal fats like tallow or lard.
I hope this helped.
I definitely used to consider myself a hard gainer until I did Ryan’s PPL. I made a whole video on how my small frame put on 7 pounds of muscle in a month following his program. Like he said, you don’t need a ton of weight to get muscle, you just need enough reps to reach failure in the muscle group that your targeting and my god is there A LOT of reps in that program!
Watched your review - pretty good.
Interesting considering the general consensus is that the most that can be gained in a month is about 4 pounds and that is for a complete novice 🤔
@@thestuff4321 I’ve been lifting for over 13 years but you finally expose your muscles to over 200+ reps for each exercise, you’ll see some serious growth
In my opinion weight has very little to do with gaining muscle it is the connection to that muscle that is absolutely vital. Since I found Ryan's channel I've completely re evaluated my work outs. If I don't connect with the muscle I'll ditch that particular exercise and find one that does connect with me I've also found that I'm able to make a pathetic 4kg weight feel like 20kg purely by increasing the volume and beating the absolute crap out of that muscle!
@@outpost31737 couldn’t have said it better.
i swear you are way more knowledgeable than so many youtubers. i did so many experiments on myself to go from 68kg being 180cm height to 130kg sadly still 180cm lol .Then go down from there to whatever weight you want.. body will adapt 100% you just need the right formula.
I just lack money to eat 3000 calories every day.
Bro I feel that so bad.
Cope. It's called peanut butter. Just eat the jar
3:04 this is why i love your videos you know how to balance humor and facts in the way you speak 😂💪🏼
My issue was not staying in a calorie surplus. Albeit I have a nice powergut now, I have added so much on my compound lifts in no time. I really think it is my power gut that stabilizes me xD
51 this month and I'm still figuring out the mind to muscle connection, it changes constantly. Last 6 months I've lessened the weight and focused more on the isometric, I believe that's the right term, long story short I'm focusing more on not the flex motion but the 'back to start' position, slow and steady, lifting less, feeling more and making more gains, cheers.
This is exactly what I'm going through currently. I realized after 2 years at the gym I still hadn't seen any muscle growth. So I've tried to adjust my diet to make sure I'm hitting enough protein and keeping the carbs/fats lower. Plus I've started going to the gym 6 days a week instead of 3. Finally I'm learning that some of the exercises I've been doing have been working muscles incorrectly or just the wrong muscles altogether (my chest isn't growing at all no matter what I've done...need to fix my form to help isolate the muscles being worked).
Chest is all about the angles of your elbows relative to your shoulder during presses and shoulder positioning during flys. For a standard press, the bar/dumbells should be around the position of your nipples and your elbows should be between 25 to 45 degrees relative to your armpit. For flys your shoulders should stay behind your chest and i'd suggest trying to "scoop" your biceps under your pec for activation while you're learning.
@@booskie4316 thanks for the info!
In a pretty similar boat, brother. Have you been progressing more significantly in the past 5 months?
@@naturalaquatreasures I'm down about 25 lbs and have seen some good results so far. I'm definitely getting stronger and seen a little bit of muscle growth (not much but growth hasn't been my goal for the moment). I'm sure when I start bulking I'll see some good results as well.
This video is pure comedic and educational gold!
I’d really like to see a video on test results. I have to get blood tests every month for my MS medication, so being able to understand the numbers would be great.
Keep up the great videos!
At this point I don't know if this is a fitness channel or comedy channel, but the videos are great to watch. Thanks!
Day 3. Back. The sheer amount of reps is amazing, exhausting, disgusting. I’d pause and the lack of pressing weight would cause my head to get dizzy.
Geez. I’m tired. But I’m seeing results.
Tomorrow I’m recovering except for those awesome stretches in the video previous to this one. Cuz, u know, flexibility and mobility.
I am 15, 5' 10", and 150lbs, been trying to gain weight for 9 months I started on 3200 calories and now eating 4500 and still not gaining weight still just maintaining. I train to or near failure each set, with 5-15 reps following a PPL split training each part 1-2 times a week, practice boxing 3 times a week and play football 2 times a week. My strength is slowly increasing but I'm not gaining weight.
Youre just young bro. Improve your sleep, stop jerking off and keep it consistent. At 15 your test is still pretty low. By the time you hit 17 you’ll start making some legit gains. Keep hitting the growth room brotha
You will. You’re only 15. By the time you’re 18 or 20 you’ll be swoll.
@@Sam_splatter thanks man its just frustrating you know
I''m 38 now, started when i was 19, 1m88 and only 62kg. I went to 77,5kg within 8 months still maintaining 8% bf and couldn't get past 82kg after one year. I ate around 5000cal a day and was just impossible to gain. My body couldn't build more muscles and was neither adding fat. It wasn't until i was 26 when i suddenly went to 93kg and 2 years ago to 108kg with around 4800cal. It was just my metabolism. I was training properly but my body rejected adding fat at a younger age. Just keep on training and take it from me: embrace that you can eat everything you want and still staying shredded. You'll lose that eventually.
@@TheGreatPornholio okay thanks for the reply👍
I could easily be defined as a "hardgainer." Until 2020 I weighed the same as I did in high school twenty years before, and that was not much (120-125 lbs at most).
I started lifting in 2020 and drinking super calorie shakes and gained 35 lbs. Of course I slowly lost a bunch of it during 2021 cause I just have a hard time eating enough.
Now I'm slowly gaining it back but it's a real fricking struggle. Every. Single. Day. But I know exactly, without a doubt, what my problem is: I'm not getting enough calories.
Nutrition is 80% of it. Counting calories, ACCURATELY and PRECISELY, is the best thing to do imo. Get a fricking $20 food scale to help you since it can be difficult to judge for some things (and you shouldn't be guessing until you're experienced at it). If you can't do that for at least a couple weeks then just forget about it cause you don't want it that much (to gain or lose).
Eating is and has always been my issue. I'm never in the mood to eat let alone food I don't wanna eat.
@@daviddelvecchio4371 Yeah I totally know how you feel. It's so easy for me to be working and be like "ah I'm busy I'll eat in a bit, or when I finish XYZ." And then before I know it the work day is done and I've eaten nothing or maybe just something around noon. I just have a low appetite and I just don't need to eat much. It's why I was skinny for almost 40 years and I'm still fairly thin though not Auschwitz thin like I was.
What I've done recently is buy whole milk and drink a couple big glasses of that to get some extra calories. Drinking calories is so much easier for me.
Also what I need to do is just eat a couple more fairly small meals throughout the day and it would push me above the calorie line enough to gain more consistently (I think), because I usually have those epic calorie shakes at night. Just a couple meals of a couple hundred calories each, that's not bad. I just struggle to do it, everyday, it's just not what my body normally needs.
But I need to change what I'm doing because it's not working, and repeating it and expecting anything to change is nuttier than a lefty.
@@clamum9648 I would have to force myself to eat about 10 times what I eat in a day normally if I wanted to get lean bulk muscle. For me that's unreasonable. I just eat what I can I'm not looking to become Mr Universe I just want to have a good looking body
What has seemed to work for me the best is switching up my exercises at least a couple times a month. Hitting every different part of every different muscle. For me it's helped me bulk at least a little
@@daviddelvecchio4371 Yeah I'll never be like a 185 lb gigachad (I'm 5'8") that's for sure. Is it impossible? No it's not, it's just extremely unlikely. I'm about 145 lbs now, about 8 under my max at the end of 2020. I'd like to be around 160-165 lbs, I think I'd be fine with that.
The most difficult thing actually wouldn't be reaching that, though that'll be plenty hard for me. It would be maintaining that weight.
I'm going to try and re-double my efforts. Goals: eat more often (as opposed to bigger meals) to get extra calories, and eat quicker. I'm a super slow eater and that can make me feel full quicker.
I do need to change up my exercise routine soon though. I actually enjoyed the more-or-less bro split I started working out with but I think working muscle groups twice a week is better, except for legs because my legs and glutes can get so sore I kinda have to work them once a week (and I was satisfied with my leg/glute gains anyway).
I really love your content. It has certainly changed how I lift and I am very grateful so I want to return the favor. Irregardless isn't a word.
For years I tried improving myself, I do believe genetics play a big part. Now I just listen to my body when I work out and try to push myself within my limits. Trying to lift more than your body is designed to will lead to a lot of issues like joint problems which is irreversible as you get older. I agree with Ryan to set a goal, concentrate which part you are trying to improve.
Where's the link for the bloodwork/lab stuff?
Thanks for the video, Ryan, I laughed several times even though I started watching with the thought I didn't agree with the title.
You started the video stating there are physical problems people can have with their bodies that are preventing them from growing muscle. I believe that is more likely my case, and here is why:
I am the middle child of five boys, and the only one of the five naturally under 200lbs at 5' 9". My brothers have to really keep at it to stay under 200lbs, when I can pretty much do whatever I want (including not working out) and not gain an ounce. I'll never understand how this is possible being the middle child, but it is what it is.
In my 20s and into my early 30s, I trained to failure, used protein powder (in the 80s, all they had was basically chalk in a plastic bucket that you tried to mix with water) after workouts, and ate steak dinners at 9pm. After a year of solid training, I gained 5lbs. My brothers gained 5lbs just looking at a plate of food...
I gave up the "quest for muscle gains" by my late 30s when I was married and two kids and my job took up most of any "free time" I had. I am now nearing 60, still very fit, but only 5lbs heavier than I was 30 years ago.
My brothers still think I signed a contract with someone many years ago, but I just am not someone that gains weight, trying to or not trying to.
Nigga I'm dead of laughter cuz of the thumbnail 🤣I'm watching the vid right now and i can't focus cuz of that freaking thumbnail got stuck in ma head i really can't stop laughing, this is the best thumbnail i saw in my life.
Can you make a video on how your training methodology changed at approximately 40 ?
I was always overweight almost my entire life. Last year I've decided I had enough. I was about 320lbs I am now down to 225 I'm 6'1" and always thought I had bad genetics.
Well I started weight training 3 months ago and just taking creatine an natural supplements and watching many of your vids and greg doucette. I CAN NOT believe my results I am honestly astonished. Turns out I was just an unmotivated lazy turd all my life and my genetics are 100% above average.
Dude, I had been training for most of my twenties and weighing about 175 with decent numbers but nothing crazy. I met an OG in his 60s who was ridiculous and huge and natural.. he told me to literally double everything I ate for 6 months. I went for it and was probably pretty close to doubling almost every meal I ate under what seemed like impossible circumstances lol... Bottom line is I gained 42 LB in 6 months and my numbers on everything when a hugely. Obviously a fair amount of the weight was fat and water weight but also a good chunk of muscle. I've been cut over 3 months to about 190 and looked excellent!
cheat code lowkey
Okay, gotta tell you this: you are the first one whos channel I subscribed to after watching one single video. Watching many fitness/ bodybuilding channels, but yours gotte be the very best mix of education and entertainment. Love it!
Greetings from Germany!
Lol. Front delt soreness over chest soreness is me for sure
Rear delta are weak and your lats are right. Bent over rear delt flies, and deadhangs. I'm a muscular therapist and give this advice to everyone.
@@devinreed5725 would it help to do some rear delt flies before doing chest?
@@benr970 Yes! For over a year I actually had an issue with pain in my rotator cuff everytime I did dumbbell presses. I was advised to do some rowing before chest training. Turns out doing some light activation of your back and rear delts made a drastic change very quickly!
@@Urbanned101 might have to start that then, chest has always been by far my worst muscle. Often have front delt pain from chest day
@@devinreed5725 What if my scapula wings when I do rear delt flies though? Keep strengthening serratus and lower traps?
I like how you keep it simple ..the basics ..and common sense ..you're the truth 💯
I thought that I was a hardgainer when I was younger, because I had such a difficult time putting on size and weight. But, when I was 22, I dialed it my training, sleep and nutrition- as well as getting checked out by a doctor, and realizing that my hormone levels were fucked, so he put me on TRT; and the size came very quickly after that.
IOW: Steriods. Yeah, I heard that works for many...
What hormones did they check?
@@peterscott2662 yes, that is very true. It was nice to be able to feel normal while training. It made things a lot easier. But, getting everything else in check was equally as important.
@@crappyscrappy3376 I honestly don't remember everything that was checked. I have since stopped seeing that doctor when he didn't take me seriously after fracturing my spine. I have been off of everything for a while now.
So your levels were way below average?
Hard gainer checking in - 5'4" male 118 lbs and toned, strong for my size. I can't stomach food in the morning for some reason so I don't eat until 11/noon so I'm an asshole. I'll try drinking calories in the morning and seeing if that stays down, hopefully I'll see better growth.
You acknowledge it, then you deny it, then you acknowledge it again 😏 Being a hardgainer is a real thing. I AM a hardgainer. It's hard for me to eat all that food; it's hard for me to work out; it's hard for me to put on muscle. Weightlifting is just like any other activity: some will excel at it, some will be average, and some will suck like me!
Your $20 programs are great!!! I mean who doesn’t have $20 to spare for some great training. Most people charge $100+ for shit like this. I’m so glad you do this!! Keep it up man!
"If you're the guy that eats his first meal at noon, you can shut the f up. You're not a hard gainer, you're an a-hole." Wow...finally....someone said it.
but, but... what if that's when you get up? 😭
Couldn't agree more. Yes, some people gain more quickly than others BUT when you increase contraction intensity and eat properly, you will gain. Period. Stop looking for excuses and pick three things that Hamilton suggests. I don't care which three....do them seriously for one month........you will grow!!!! I'm 69 years old. I went from 135lbs to 159lbs over a three year period by simply improving my workout (also shortening it) and eating a lot more protein. Don't ask why it took 60 years to figure this out.
hardgainer is a myth but being poor and under eating since young is real
Rice is cheap
I’m sending your videos to my teenage son but I have to say I laughed so hard but learned so much at the same time! Brilliant😅😅😅
I'm all against playing the victim, but this I will never accept. Hardgainers are real. I do 4 sets of pullups 14, 12, 10, 9 and someone who barely does 4 has more arm girth than me, and I should consider that normal? Having great chest and quads without even trying while having an average guy's arms while doing anything possible to get them to grow has to mean that I'm a hard gainer at least in my arms.
Pull-ups don’t grow your arms. What weight can you lift on incline curls, preacher curls, tricep pushdowns and dumbbell skull crushers? Those movements are what really matters for arm growth, and also that you prioritize them with an arm day / doing them at home or at the beginning of your workout session.
Mine barely grew when I was prioritizing compounds over isolation, so I just started doing curls and skull crushers at home instead with a fresh cns and muscles, they grew by an inch in two months that way. You can also hammer them 3-4 times per week that way, they recover fast.
I've watched a LOT of "hard gainer" videos and NONE have had the clarity and punch that this one has! And definitely no others were as FUN to watch as this one! Brilliantly done Ryan! Keep up the great work!
😂😂but hes all wrong man....
After about 15 months total of working out consistently, I’ve seen basically no size gains over the last 9 months. Strength gains are there, but not great for almost a year (squat went from 185x6 to 225x6). Progress pics look exactly the same as January. I’m pushing 160-180 grams of protein a day at a bodyweight of 175. I went from 3 workouts a week to 4, and I always pushed to failure at least a few times every session. My legs are sore for 2-3 days after every leg day. Other muscles are a little sore but not unbearable, which feels like just the right amount for progress.
I’m open to reevaluating, but this video didn’t have answers for me. I don't think it's more or less volume, and I don't think it's my diet. I do think this is good information for a lot of people, but it sounds like I’m doing most things right. I'd love the hard truth or some perspective on whether or not I'm being impatient. Lately I can't help but curse my genetics. I would be very curious to see those tests in action to see whether they would be useful. Thanks for the content Ryan!
Should definitely being seeing some good results in that timeframe. I'd get bloodwork tbh
Mike Mentzer and Arthur Jones have the truth.
Have you ever had your metabolic profile done? You'll be surprised what it flags. Most people have some sort of issue with their thyroid and adrenal glands. Well worth having your bloods done.
Im 99% sure it is your diet! You didnt gain any kind of size of your body? No muscle and also no fat? If youd have eaten enough you would at least get some fat around your belly. If youre still as lean as you was 15 months ago you dont eat enough!
How much of those 160-180grams protein do you get out of shakes?
WoW. Now i am new to actually bothering my lazy A** to make an effort with my body. I am Lean person and struggle to eat enough. Many reasons why though admittedly they have mostly been in my head and for the fact I smoke (Yes i know, i am tackling it however I haven't completely stopped yet). Another youtuber before i had found Ryan gave me that urge to want to go get it done because they explained things in a way that intrigued me. Now i know more i want more.
Back to Ryan. Looking forward to trying some of your suggestions out over the next three months and even considering paying for some of your offers. Mainly as the price is attainable. Keep that raw honesty you have as it helps wake people up. it has with me even more so than i have become.
cheers man
Ryan kicks out the absolute best health and fitness contact for gym rats. This video alone help me draw focus on two adjustments I know I need to make. Now let’s get some gains!
fitness contact?
@@jasonvoorhees5640 garrr. Fat fingers. *content
Day 3. Later.
Today was back day. I have a love hate relationship with my left lat. I love it and it ignores me or worse yet says rude things about my mom and goes back to sulking.
To say I don’t have a good mind muscle connection is an understatement. We don’t ever text and never connect even on holidays. Until today.
Today my left lat paid attention. It had to. Cuz as abusive as this 30 day gym course is I did an extra few unilaterally just to show that lat who is the rooster jn this body.
And now it hurts. A good,mildly throbbing soreness that radiates from my neck to my slowly growing glutes. Everything hurts. That’s a win.
My intensity has definitely increased from some of the tips in your videos, I just struggle with getting body fat % down. Still sitting at like 20%. Guess my inner fat kid won't let me hit that 15% mark.
well, the question is, are you eating in a caloric deficit? :)
You just need to stick with it, make sure you're in a deficit (food trackers really help) and get slow steady cardio in like walking to increase the defecit to speed things up
I try to keep a deficit and all that but I must be failing somewhere. Either finding the wrong foods for my tracker or something.
Really like the transitions between clips, they were well executed 👍🏾🤜🏽
Bro doesn’t understand genetics lol
Yes I agree
yes its genetics but its also all about consistency with routine
Why is that?
And with this ignorant comment I see you blame everything you on genetics 🧬
Yeah he’s build naturally big and then trained hard to get bigger
I thought I was a hard gainer when I was in highschool. I turned 16 and got a job at McDonald's, so I started eating all kinds of delicious creations. This was when I was in weight training and for weeks I would be sore as heck and never gain anything. But then cheese burgers everyday after work did it. I packed on a whole lot of muscle and guys at school legit asked me what my secret was. Truth is I got good genetics, but if I'm not eating right it whittles away real quick.
Hardgainers are a myth when you’re juiced up to the gills
It was startling how quickly this guy just got to the fucking point and gave clear answers to the question in the title right away. Insta subscribe
"Hardgainers" are typically lifting their phone more than the weights.
They should make a club with weight machines and benches for people to sit on and check their phones.
Everybody starts somewhere
@@AlanWil2 i thank god that my life aint so boring that i have to watch closely and bitch about what other people do at the gym.
Shit this is so stupid comment.
I'm "hardgainer" but because of this i work physical, really hard and on gym I'm to tired. I do gym from one year and barely see effect because of that, even if I train hard.
Also have problems with my stomach, so have a lot of shit while a day
But there need to be that one person who gonna say to me: go to the gym, eat more...
@@TheDamianD30 Go to the gym and eat more.
Indeed genetic doesn't matter. True champs are hard workers
What worked really good for me as a hardgainer was making sure i was eating enough protein and not overtraining... Just working out 5x a week instead of 6 and i'm seeing results!
Yes Please do the complete test video 👍🏻
This is some of the best fitness advice that there is on the internet! and I love the way it is presented, I'm glad I discovered this channel today!
your mom
I have been greatly inspired by watching Ryan's videos. And because I have been taking his advice, I have seen some gains! The punishing work outs alleviate my depression too.
Your videos keep getting better and better. Thank you
Great, I'm an old Gandalf lookalike too (69), only I'm a fair bit bigger and my hair is still a lovely lovely dark brown, despite the long white beard. Never been a "hard gainer" though. Men in my family have always preternaturally powerful, which I am intensely grateful for, considering the shit we get up to.
How many grams of exposed fiberglass do I need to inhale a day to grow? Thanks
My chest used to be a hard gainer until you straighten me out on isolating the target muscle!! Thanks man!
Can you imagine an Alton Brown series where he uses the word 'butthole' at least twice during each show?
Great video Ryan,thank you
Always been a “hard gainer”. I was 6 foot, 163lbs, 42 yrs old. Got my testosterone checked last year. It was way low. Got on TRT and started eating a shit load of protein everyday. Lifted 6 days a week and virtually quit doing cardio and gained 15lbs. 12 lbs of muscle and 3lbs of fat and I’m 11% body fat. Feeling good 👌. Go see a doc and tested and see if your levels are low especially if you’re near or over 40.
Considering near on everything you consume and wear is covered in phyto eastrogens, no wonder male test is low.
Same numbers here. 6 foot 163 lbs. I should get checked. Did your hair fall out?
@@Sam_splatter no not all. I do get a few pimple break outs on my biceps and shoulders occasionally.
Honestly, even if you aren't a hard gainer, a lot of good points here. Especially the soreness part. I know some folks who think they need to have non-functioning limbsafter a workout or it didn't happen.
Like, beyond your first 2 or 3 weeks in the gym ever, those massive bouts of soreness should be past tense.
I loved both of your plans so far. Seen some great results. Going to wait a while and then get your new plan.
I don’t even watch this channel anymore for fitness tips. I watch it for a good laugh, man is he funny as shit.
Everybody is going to make it boys, keep grinding.
Hi Ryan,
It would be great if you could do a video on high cortisol levels.
Thanks
I personally love the backlighted shot; those lights are SO frickin cool!!
I’m glad I found this channel both funny and informative.
Hes absolutely correct. I thought I was a hard gainer til I finally started tracking my macros. I went from eating 2700 to 4500 kcal. I found out from tracking my food that I need 4000 kcal just to maintain weight even though I live a very sedentary lifestyle. I went from 133 to 148 with 11% bodyfat still not where I want to be but the journey is way more exciting knowing where I have to be with macros and kcal.
4000 just to maintain? And you're not very physically active? You must be like 6'10" and have restless leg syndrome 🤣
@@asd2640 nope 5'11 and I'm 36 yrs old. It's kind of ridiculous... and I've wondered why I've looked like a 9th grader all my life 🤣
What kinda foods did you start eating to get to 4500 kcal? I'm finding it hard eating that many calories.
No they’re not. Maybe it’s a myth if they’re on gear like you. But for naturals, they are very much a thing.
I understand most people can circumvent hard-gaining through extra calories and getting above your maintenance levels (surplus) at a consistent basis.
That said, digestion is the key here. You have to be able to digest the extra calories to be retained. A buddy of mine has IBS and all that the extra calories do is put him on the shitter and often lose weight from stomach inflammation. Some people just aren’t prone to gaining weight/muscle at optimal levels due to poor digestion. Hardgainers do exist but most people don’t fall into the category.
Your extra commentary besides the facts, are SO funny, everytime i'm focusing on the things you throw in something funny and i'm face palming. Great content and video ideas! I definitely used to class myself as a hard gainer until I decided to eat more lol
Ryan! Just wanted to make one correction, there is no such word as "irregardless", only regardless. Thank you for your great content!
It actually is a word. Miriam-Webster officially recognized it as of 2020
😆😆😆That friggin camera angle moment HAHAHA! Also I just started working out at 34 (scrawny & dad bod). Your content is great, thanks for your help and humor!
Hey man! Just finished 1st day of your PPL program. It's burning, little to long but still I'll keep to it. Thanks for everything you're doing to unf..ck us!
Ryan my brother you're awesome and appreciated!
I started making progress when I increased my volume and trained closer to failure. Thanks man. You rock!
The not eating until noon guy killed me. Lol good stuff
After doing 100 reps (I only got to 2 sets) of barbell squats, leg day has officially went from my favorite to least favorite day! Thanks!!! I will be buying 1 of your programs tonite! I want to build a home in that pain center.
Why are you doing 100 reps
@@smugram5937 Ryan's programs have crazy high rep counts. (At least the one I bought, but I have a feeling that's a common theme with his workouts).
My comment was a response to him saying that if leg day is your favorite, ur not going hard enough.