Training harder is not the answer. Training smarter, eating enough and staying consistent long enough is. That is how Steffen built twelve kilos of muscle.
About 1.6 grams per kilo of body weight per day. A meta-analysis of 49 studies with 1,863 participants shows that extra protein during strength training adds on average 0.3 kilos of lean mass, and that above 1.62 grams per kilo there is no further gain. More protein than that does nothing extra for your muscles. More training and more sleep do.
Source: Morton et al., British Journal of Sports Medicine, 2018 · All the research behind this site
Without progressive overload your body does what it always did: build nothing. Muscle growth needs a reason, not a repetition.
Hard gainers almost always overestimate how much they eat. Measuring solves in one week what guessing did not solve in a year.
Program-hopping is the fastest way to get nowhere. Muscle grows on consistency, not variety.
Muscle growth demands three things at once: a training plan with progressive overload and correct technique (strength training), an eatable calorie surplus with enough protein (nutrition), and the recovery in which growth actually happens (sleep).
You get a program for your level and equipment, video feedback on your execution and a nutrition plan that does not intimidate you. Every week we measure strength and circumference, so you see progress instead of hoping for it.
Want personal guidance from the start? See how High Performance 1:1 Health Coaching works.
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Same trousers, same pose, different body. From hard gainer to visibly stronger.
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A full reset of his lifestyle through strength training and nutrition insight. Energy and confidence back.
“Timon is a dedicated and professional personal coach who makes sure you make significant progress and yet lets you feel at ease within your own limits. He knows how to push your boundaries but does it in a gentle and smart manner. Besides fitness coaching Timon also provides sound advice for other health-related aspects, be it for food, sleep, etc. A truly unique combination!”
Farid RahmiStart with the free health check. In five minutes you know where your Biggest Win is, and then we look at it together in a free call.
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This article is information, not medical advice. If you have symptoms, are pregnant or take medication, talk to your doctor before changing anything.
