The Hard-Gainer's Guide to Effectively Gaining Weight & Building Muscle Mass


Hey there my name is JD and welcome to the Building Muscle Guide where you can learn everything you need to know to effectively gain weight and build muscle as a skinny guy "hard-gainer" who finds it difficult to gain size and strength in and out of the gym.

For those who don't know, a hard-gainer is simply someone with average genetics in terms of building new muscle mass.

It seems so difficult and frustrating for you to gain weight and pack on size and strength, no matter what you try.

If that sounds like you then chances are your body type is ectomorph (skinny frame and high-metabolism).

If that sounds just like you, don't worry, you CAN build a massive amount of muscle over time, become super ripped, and create the physique of your dreams - but you've GOT to have effective, specific strategies for both training and nutrition that have worked specifically for fellow hard-gainers like you.

In other words, you've got be a little more intelligent about the way you train and eat. You can't just train like any random "big guy at the gym" or take the advice of any random person trainer who likely isn't tailoring their programs to your particular body type.

This is where this site can help you greatly - if you put this information into practice that is. I share the most effective training, dieting and supplementation principles and strategies that I and other former "skinny guy hard-gainers" have used to completely transform our bodies over time.

These are my own before and after pictures of my fairly dramatic transformation over time using what I teach on this site:

Your genetics aren't an excuse, and if I managed to do it starting as an absolute paper-thin pushover that simply could not gain any muscle no matter how hard I tried, then there's no reason you can't either.

And once you the implement scientifically-proven strategies that are suited for your exact body type as a skinny "hard gainer" then results will come easily. 

Don't get me wrong, it takes time to transform your body and become ripped and muscular - it doesn't happen overnight. But once you have the right strategies in place it's simply a matter of sticking with it and success is inevitable.

If you're new here, I suggest starting with the overall basics of building muscle, the weight training basics, and also the nutrition basicsAlso, if you plan on using supplements to make achieving your daily nutrition goals a lot easier these are the top supplements that I recommend and personally use in 2015.

If you have any questions, feel free to contact me here and I'll do my best to respond to you as soon as possible.

Good luck and train hard!

- JD



Site Main Contents


Introduction to Gaining Muscle Mass
Gives you an overview of the basic training and nutrition principles you need to follow if you want to gain weight and build muscle effectively as a hard-gainer skinny guy who struggles to gain muscle.


Muscle Building Training Guide
Learn how to structure and perform effective muscle building workouts to allow for maximum muscle growth. Don't waste your time in the gym lifting weights aimlessly, you will most likely end up with the same physique a year from now.


Muscle Building Nutrition Guide
Learn the important principles you need to adopt into your daily eating routine to promote maximum growth. You can train in the gym all you like, but if you don't eat BIG you won't get BIG.


Muscle Building Supplementing Guide
Most weight lifting supplements out there are not worth your time, but there are a few that have stood the test of time and have been proven to help build you muscle.


Weight Lifting Exercises Guide
Explains the most effective weight lifting exercises to building muscle mass fast and how to perform those exercises correctly.


Fat Burning Guide
This article explains the truth about how to get ripped muscles by losing extra body fat, whilst minimizing muscle loss. But remember to only focus on one goal at a time, whether that be building muscle or fat loss. You can't do both at the same time.


Creatine Guide
Explains in plain english all aspects of creatine supplementation including information on how it actually works, tips on how to take it properly for maximum effect, and also takes a look at possible side effects of creatine usage.


The Biggest Bodybuilding Myths
Avoid falling for these all too common bodybuilding myths at all costs by learning the truth about them here. We uncover the biggest myths about building muscle that traps many beginners into the wrong thinking and approach that doesn't do them any good.




Most Popular Articles


The Importance Of Training Leg
Quite a lot of weight trainers, especially beginners, neglect their legs and don't train them as hard as their upper body. This is a big mistake and this article explains why.


How Many Reps
A very typical question going around is what is an effective rep range for building mass. The amount of reps is you do for each set is a critical factor in building your dream physique and can make or break your results.


Why Sleep Is So Important
Your muscles don't grow in the gym, they grow when you are resting. Getting enough sleep every night is very important for muscle growth to occur effectively and this article explains exactly why.


Building Muscle And Burning Fat At The Same Time?
Is it possible to build muscle and burn body fat at the same time? This article goes into detail about the two main goals most trainers have, putting on size and cutting down fat, and why they don't mix well together.


How To Take Creatine Effectively
Creatine is a time-tested and safe bodybuilding supplement that can really give you an edge in achieving your muscle building goals. But the fact is most people have no clue how to use it properly, and are wasting their money. Find out how to maximize your usage of this great supplement here. 




Recommended Supplements for 2015 - My Exact Supplement Stack



When it comes to supplements I believe that the majority of stuff out there is just over-hyped marketing and a waste of your time and money. BUT, there definitely ARE some types of supplements that are worth including in your daily routine - supplements that have stood the test of time and are proven to help you reach your fitness goals faster.

I'm talking about the fundamentals like whey supplements, creatine, vitamins etc. These are the exact value-for-money products I personally use and what I also recommend to others:

Recommended Supplements for 2015





The #1 Recommended Muscle-Building Program (includes step-by-step workout plans & meal plans)



With all of the free information on this site you can put together your own training program and nutrition plan and achieve results. But for those who are 100% committed to results and willing to pay for a specific, step-by-step program that will save you time and give you confidence that your plan will work then this is the exact program that I both use and highly recommend to others:

The Body Transformation Blueprint

It will get you from where you are now, to the body that you want, in as short a time as humanly possible. No, it's not a magic pill solution and of course it still requires you to put in consistent work - but out of all the other programs out there online (I've tried many over the years) this is the best bar none.

The author (Sean Nalewanyj) is a highly respected natural bodybuilding author who's advice is second to none and is aimed specifically at skinny guys who have trouble bulking up. 

Don't be fooled by any marketing strategies he uses to sell the program - it is the real deal and I stand by it 100% because of the transformation it has helped me achieve (check out my before and after pics on my homepage). Many of the principles and strategies that I teach today have been inspired by this very program. 

For those serious about results, the image below shows what you get with the complete program (which is a TON of value considering the small one-time payment that you make which is equivalent to only 1-2 personal training sessions):