I need help putting on weight!

Gaining Weight - the "hardgainer's" dilemma. Most of your program(s) seem to focus on "fat loss." I understand that's a huge (pun intended) problem, but what about those of us who need help to ADD
weight, not lose weight?

I'm an older guy (64), very fit, exercise 5 or more days a week, including resistance, flexibility, cardio (intervals), and hiking. Always been thin (I prefer "wiry"), eat very cleanly, and find it almost impossible to add lean mass. I'm 6'1" and weigh 160 lbs, with body-fat percentage that varies from just over 15% to just under 16%, as my weight varies.

What do you recommend?


It really depends on your goals. If your goal is to pack on serious muscle, you're going to have to lift heavy weight. You can still add muscle without weight training, it just depends how much weight you're looking to gain.

Focus on resistance training in the "hypertrophy range" - sets of 8 to 10 reps, with as much resistance as you can handle. You should just be able to complete those reps and no more. A bit of high intensity interval work is fine, but don't overdo it, and drop the cardio while you're working toward that goal (they're competing).

Also have a look at your diet. Chronic "hard gainers" are often also under-eaters. Eat between 70-120 grams of protein per day in one or multiple meals. You can supplement with a high quality whey protein powder if necessary. You might also consider supplementing with Creatine (look for a good source of Creatine Monohydrate), 3 - 5g per day. Studies have shown significant muscle building results with this supplement.

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