Hardgainers are a MYTH! 

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.

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’

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.

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.

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 feel like I’m being personally attacked watching this video thanks Ryan :D

Apart from the humour, your content help me build muscle even being old with a back injury. Great content. Thankyou!

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.

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

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.

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.

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!

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!

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!

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.

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 💪🏿

This video is pure comedic and educational gold!

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.

Love the advise thanks Ryan currently dropped 42lb since May and in the best shape of my life

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.

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.

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!

Really like the transitions between clips, they were well executed 👍🏾🤜🏽

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).

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!

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!

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!

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.

Great video Ryan,thank you

Yes please do a video of how to test, figure out what’s wrong.

I like how you keep it simple ..the basics ..and common sense ..you're the truth 💯

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 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.

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.

At this point I don't know if this is a fitness channel or comedy channel, but the videos are great to watch. Thanks!

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).

I loved both of your plans so far. Seen some great results. Going to wait a while and then get your new plan.

I just lack money to eat 3000 calories every day.

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

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.

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.

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

Your videos keep getting better and better. Thank you

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.

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.

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.

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.

"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.

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😅😅😅

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!

Can you make a video on how your training methodology changed at approximately 40 ?

I’m glad I found this channel both funny and informative.

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!

3:04 this is why i love your videos you know how to balance humor and facts in the way you speak 😂💪🏼

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!

Not a myth at all. It’s genetics. I’ve been working out heavy, smart, eating plenty of protein, sleep etc for many many years. Gaining anything is so hard for me.

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.

Si, great content as always! Always enjoy your reference.

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!

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.

Lol. Front delt soreness over chest soreness is me for sure

Once again brilliant making sense of everything and being funny and entertaining with it keep up the good work Ryan 💪

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.

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

hardgainer is a myth but being poor and under eating since young is real

Yes Please do the complete test video 👍🏻

ahh yes, leave it to a genetically gifted guy who's clearly never struggled to gain weight to give advice to people who struggle to gain weight. Makes perfect sense! 😒

Ryan my brother you're awesome and appreciated!

Hardgainers are a myth when you’re juiced up to the gills

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.

Bro doesn’t understand genetics lol

Very helpful Ryan! And I just started the newly released program and it's kicking my ass!!! Thanks! (For real!)

"Hardgainers" are typically lifting their phone more than the weights.

Really helpful video as an overview and I for one would appreciate deeper dives on the subject.

Thank you Ryan. Great content as always.

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.

Hi there... yes please do so ... it will be great to have a more detailed explanation about this.... thank you and keep up the good work.

Deep dive tests for the win! Would love to see that!

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.

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.

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!

I personally love the backlighted shot; those lights are SO frickin cool!!

I wanna see the video with the tests. Not because I think I need but your face when you realized you were about to volunteer for it absolutely sold me. 🤣

I’ve said it once and I’ll say it again. Ryan has the absolute best channel on RU-vid

Awesome Video!!! Thankyou good Sir!

My chest used to be a hard gainer until you straighten me out on isolating the target muscle!! Thanks man!

Indeed genetic doesn't matter. True champs are hard workers

yeah, do the tests video.. that would be awesome. thanks for another awesome video.

Ryan's vids are the BEST weightlifting videos on YT. Great content but to be honest I listen for the one liners. The tips are just a bonus....lol

Hard gainer here. My problem was a weird fix, less workout days, more eggs, and a teaspoon of crushed sunflower seeds... Nope, not pulling anyone's leg.

😆😆😆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!

And the deep dive in those tests would be interesting!!

I like the garage gym lights. Also really good video

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!

wut up ryan love your videos man you always crack me up but are also on point with your information ! I think everyone has also different body structures too

Everybody is going to make it boys, keep grinding.

Love your video Ryan, you are a real deal coach 💪🏽 Also your videos are hilarious at the same time😂

The kick in the ass I needed. 5’10 174lbs over here. Love handles and a little gif from years of pretending I could eat whatever I want, sleep irregularly, all the bullshit. Thanks man. Let’s get it.