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Muscle Building Guide

The Ultimate Weight Gain Guide for Skinny People (Ectomorphs)

Struggling to put on size? "Hardgainers" often think they eat a lot but still can't grow. The truth is, you need a strategic approach to caloric surplus and hypertrophy training. Here is your roadmap to mass.

The Golden Rule: Caloric Surplus

You cannot transform energy from nothing. To build tissue, you MUST consume more energy than you burn. Aim for a **300-500 calorie surplus** daily. If you're not gaining weight, you are simply not eating enough.

Calorie Dense Food Hacks

  • Add olive oil to everything (1 tbsp = 120 cals)
  • Switch to liquid calories (Smoothies > Chewing)
  • Eat nuts and peanut butter liberally
  • drink whole milk instead of skim

Training for Mass

Compound Movements First

Squats, Deadlifts, Bench Press, Overhead Press. These recruit the most muscle fibers and trigger the biggest hormonal response.

Progressive Overload

You must do more than last time. More weight, more reps, or better form. If you're lifting the same weight as last month, you won't grow.

Hardgainer? Not Anymore.

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