Sign-In
Cart
Muscle building for hardgainers: From (very) skinny to muscular for men and women
Paperback
Publisher: Independently Published
Published: Oct 31 2023
Pages: 112
Weight: 0.35
Height: 0.23 Width: 6.00 Depth: 9.00
Language: English
Struggling to Build Muscle No Matter What You Do? You're Not Alone.
If you're one of the many hard gainers out there-naturally skinny, eating like crazy, hitting the gym hard, and still not seeing real muscle gains-this book is for you.
It can feel impossible. You watch others pack on size in no time, while you stay stuck. Frustrating? Absolutely. But here's the good news: things are about to change.
In this powerful, no-fluff guide, Coach Luc Molenaar-himself a lifelong hard gainer-breaks down exactly what it takes to build real, lasting muscle mass. No gimmicks, no hype. Just practical, science-based steps you can actually follow.
Inside, you'll discover:
How to dial in your nutrition to support muscle growth
The truth about supplements-what helps and what doesn't
The essential principles behind muscle-building
A complete 12-week program designed specifically for hard gainers
Everything is laid out clearly and simply. No guesswork, no confusion. Just results.
This is more than a workout plan-it's your blueprint to finally breaking through.
Follow it step-by-step, and you will grow.
Written by a hard gainer. For hard gainers.
Also from
Molenaar, Luc
Also in
Health General
The Tao of Immortality: The Four Healing Arts and the Nine Levels of Alchemy
Wei, William U.
Chia, Mantak
Paperback
Cosmic Health: Unlock Your Healing Magic with Astrology, Positive Psychology, and Integrative Wellness
Racioppi, Jennifer
Hardcover
The Adventurous Eaters Club: Mastering the Art of Family Mealtime
Collins, Vicki
Collins, Misha
Hardcover
The Healthy Deviant: A Rule Breaker's Guide to Being Healthy in an Unhealthy World
Gerasimo, Pilar
Paperback
Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
Davis, William
Hardcover
Essential Oils for the Whole Body: The Dynamics of Topical Application and Absorption
Godfrey, Heather Dawn
Paperback
The Healing Power of the Mind: Practical Techniques for Health and Empowerment
Alexander, Rolf
Paperback
Being Well (Even When You're Sick): Mindfulness Practices for People with Cancer and Other Serious Illnesses
Rosenbaum, Elana
Paperback
The Blue Zone: Lessons for Living Longer from the People Who've Lived the Longest
Buettner, Dan
Hardcover
Heal Your Cells: Reversing the Irreversible--A Proven Plan to Heal Faster, Reclaim Energy, and Unlock Longevity
Axe, Josh
Cole, Will
Hardcover
Body Electric: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being
Zomorodi, Manoush
Diaz, Keith
Hardcover
Dopamine Kids: A Science-Based Plan to Rewire Your Child's Brain and Take Back Your Family in the Age of Screens and Ultraprocessed Foods
Doucleff, Michaeleen
Hardcover
All about Allergies: Everything You Need to Know about Asthma, Food Allergies, Hay Fever, and More
Rubin, Zachary, MD
Hardcover
Rosemary Gladstar's Medicinal Herbs: A Beginner's Guide: 33 Healing Herbs to Know, Grow, and Use
Gladstar, Rosemary
Paperback
Nourishing Traditions: The Cookbook That Challenges Politically Correct Nutrition and the Diet Dictocrats
Fallon, Sally
Enig, Mary
Paperback
Brain Defenders: Harness the Power of Your Immune Cells to Protect Your Brain for Life
Perlmutter, David, M. D.
Hardcover
Fed Up: What Evolution Reveals about Food, Diet, Health, and Eating Well
Lieberman, Daniel E.
Hardcover
10-Minute Chair Yoga Exercises for Seniors: 40 Poses to Build Strength and Flexibility for Fall Prevention
Hattori, April
Paperback
Holy Health: Habits and Rhythms to Heal Your Body and Transform Your Life
Roethlingshoefer, Justin
Hardcover
You've Been Pooping All Wrong: How to Make Your Bowel Movements a Joy
Pasricha, Trisha, MD MPH
Hardcover
Weightless: A Doctor's Guide to Glp-1 Medications, Sustainable Weight Loss, and the Health You Deserve
Salas-Whalen, Rocio, MD
Hardcover
Enough: Your Health, Your Weight, and What It's Like to Be Free
Jastreboff, Ania M.
Winfrey, Oprah
Hardcover
The 30-Day Mediterranean Meal Plan and Cookbook: A Beginner's Guide to the World's Best Diet for Long-Term Health and Longevity
Zozos, Alexandria
Paperback
The Invincible Brain: The Clinically Proven Plan to Age-Proof Your Brain and Stay Sharp for Life
Fotuhi, Majid
Hardcover
Mayo Clinic Guide to a Healthy, Happy Heart: Simple Steps to Achieving Long-Term Cardiovascular Health
Lara-Breitinger, Kyla M.
Lopez-Jimenez, Francisco
Lerman, Amir
Hardcover
The Girl's Guide to Guts: Everything Your Doc Didn't Tell You (But Your Bestie Would)
Batalion, Judy
Melas, Chloe
Hardcover
The Thyroid Fix: The No-Nonsense Guide to Fix Fatigue, Fogginess, and Fat That Won't Budge
Hornaman, Amie
Hardcover
The Biblio Diet: Live Long, Master Metabolism, Reduce Pain, Fight Depression, and Conquer Cancer with Healing Secrets from the Bible
Axe, Josh
Rubin, Jordan
Hardcover
The Ultimate Survival Medicine Guide: Emergency Preparedness for Any Disaster
Alton, Amy
Alton, Joseph
Paperback
The Essential Home Apothecary Handbook: Herbal Remedies to Know, Grow, Make, and Use
Reppert-Brill, Susanna
Sams, Tina
Hardcover
The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age
Wood, Tommy
Hardcover
The Hormone Loop: An Empowering Guide to Restoring Hormonal Harmony, from Puberty to Menopause
Goddard, Gillian
Hardcover
Kiss Your Dentist Goodbye: A Do-It-Yourself Mouth Care System for Healthy, Clean Gums and Teeth
Phillips, Ellie
Paperback
The Way Out: A Revolutionary, Scientifically Proven Approach to Healing Chronic Pain
Ziv, Alon
Gordon, Alan
Paperback
100 No-Equipment Workouts Vol. 1: Easy to Follow Home Workouts Suitable for all Fitness Levels
Rey, Neila
Paperback
Stay Off My Kitchen Table: A Heart Surgeon's 4-Week Elimination Diet for Gut Repair, Metabolic Health, and Longevity
Ovadia, Philip
Lisec, Joshua
Paperback
Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease--And How to Fight It
Bikman, Benjamin
Paperback
Mayo Clinic Guide to Arthritis, Revised and Updated: Managing Joint Pain for an Active Life
Arment, Courtney A.
Hardcover
Independence for Life: The Complete Guide to Building Strength and Regaining Mobility Beyond 50
Harlow, Will
Paperback
How Not to Die: Revised and Updated: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
Stone, Gene
Greger, Michael
Hardcover
Ibs: Finding and Treating the Root Cause of Irritable Bowel Syndrome
Wentz, Izabella, Pharmd
Hardcover
Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones
Pelz, Mindy
Hardcover
Fit Baby, Smart Baby, Your Baby!: From Birth to Age Six
Hagy, Bruce
Doman, Glenn
Doman, Douglas
Paperback
The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self
Easter, Michael
Hardcover
The Lithium Revolution: Optimizing Mood, Memory, and Lifelong Brain Health With Nutritional Lithium
Greenblatt, James
Paperback
The Hard Truth: Everything Men Need to Know for Good Health, Great Sex, and Long Life
Malik, Rena, MD
Hardcover
What to Eat Now: The Indispensable Guide to Good Food, How to Find It, and Why It Matters
Nestle, Marion
Hardcover
The Well-Lived Life: A 102-Year-Old Doctor's Six Secrets to Health and Happiness at Every Age
McGarey, Gladys
Hardcover
Some Secrets Should Never Be Kept: Protect children from unsafe touch by teaching them to always speak up
Sanders, Jayneen
Paperback
Feeding Littles Lunches: 75+ No-Stress Lunches Everyone Will Love: Meal Planning for Kids
McNamee, Megan, MPH Rdn
Delaware, Judy, Otr/L CLC
Paperback
The Obesity Code: Unlocking the Secrets of Weight Loss (Why Intermittent Fasting Is the Key to Controlling Your Weight)
Fung, Jason
Paperback
Histamine Haven: The Essential Guide and Cookbook to Histamine and Mast Cell Activation
Tracey Reed
Luka Symons
Paperback
Who You're Becoming: The Slow and Courageous Work of Cultivating Character in a Narcissistic Age
Degroat, Chuck
Paperback
Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years-The 7% Outdoor Rx Restores Them
La Puma, John
Paperback
Longevity...Simplified: Living A Longer, Healthier Life Shouldn't Be Complicated
Luks, Howard J.
Hardcover
Long Life Yoga: Essential Practices for Longevity, Well-Being, and Joy at Any Age
Lee, Cyndi
Hardcover
Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure
Esselstyn, Caldwell B.
Paperback
Mayo Clinic on Alzheimer's Disease and Other Dementias, Revised and Updated: A Guide for People with Dementia and Those Who Care for Them
Lunde, Angela
Graff-Radford, Jonathan
Hardcover
Move, Thrive, and Come Alive: Over 120 Science-Backed Strategies to Move More, Feel Better, and Live Fully
Gonzalez, Kyle
Paperback
Hidden Epidemic: Silent Oral Infections Cause Most Heart Attacks and Breast Cancers
Levy, Jd
Paperback
Good Energy: The Surprising Connection Between Metabolism and Limitless Health
Means, Casey
Means, Calley
Hardcover
Aligned: The Data-Driven Guide to Performance, Recovery, and Human Potential
Holmes, Kristen, PhD
Hardcover
The Deepest Well: Healing the Long-Term Effects of Childhood Trauma and Adversity
Burke Harris, Nadine
Paperback
Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar
Inchauspe, Jessie
Hardcover
Heal Your Body: The Mental Causes for Physical Illness and the Metaphysical Way to Overcome Them
Hay, Louise
Paperback
What Your Doctor Doesn't Know about Fibromyalgia: Why Doctors Can't or Won't Treat Chronic Pain
Meilink, Linda
Rhoades, Patrick
Paperback
The Whole Truth: The Hidden Agendas Behind Decades of Health Misinformation--And What to Do about It
Campbell, Nelson
Campbell, T. Colin
Hardcover
10-Minute Strength Training Exercises for Seniors: Exercises and Routines to Build Muscle, Balance, and Stamina
Deboo, Ed, PT
Paperback
Repostería Canina Saludable: Pasteles de Cumpleaños, Galletas y Premios sin Gluten para Consentir a tu Perro
Mendoza, Valeria
Paperback
Push: Unlock the Science of Fitness Motivation to Embrace Health and Longevity
Metzl, Jordan D., MD
Metzl, Jordan D., MD
Paperback
Judas Dentistry: How Dentists Scorn Science, Break the Hippocratic Oath, and Wreck Their Patients' Minds and Bodies
Yoho, (Ret) Robert
Paperback
Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight
Davis, William
Paperback
Bottle Service: Education and Encouragement for Guilt-Free and Successful Formula Feeding
Whitmore, Mallory
Paperback
Potty Training in 3 Days: The Step-By-Step Plan for a Clean Break from Dirty Diapers
Brucks, Brandi
Paperback
The Happiest Baby on the Block: The New Way to Calm Crying and Help Your Newborn Baby Sleep Longer
Karp, Harvey
Paperback
The Everything Easy Mind Diet Cookbook: 175 Delicious Recipes to Combat Dementia, Improve Cognitive Function, and Support Overall Health
Ellingsworth, Christy
Paperback
The Good Life: Lessons from the World's Longest Scientific Study of Happiness
Waldinger, Robert
Schulz, Marc
Paperback
The Rife Method Manual: 1,000+ Essential Rife Frequencies from A to Z and How to Use Them Safely and Effectively
Harkness, Aaron
Paperback
Genderqueer Menopause: Navigating Menopause for Trans, Gender-Nonconforming, Genderfluid, and Other Queer-Bodied Folx
Firefox Allen, Lasara, MSW
Paperback
Cocina Antiinflamatoria: Màs de 100 Recetas Para Sanar / Anti-Inflammatory Cooking: More Than 100 Recipes for Healing
Pã(c)Rez, Irelis
Paperback
The Biblio Diet Study Guide: Live Long, Master Metabolism, Reduce Pain, Fight Depression, and Conquer Cancer with Healing Secrets from the Bible
Axe, Josh
Rubin, Jordan
Paperback
Lessons from the Garden: African Spirituality, Health, and Holistic Practice
Welch Little, Lahronda
Paperback
The Anti-Inflammatory Diet Slow Cooker Cookbook: Prep-And-Go Recipes for Long-Term Healing
Given, Madeline
Paperback
Eight Million Ways to Happiness: Wisdom for Inspiration and Healing from the Heart of Japan
Yoda, Hiroko
Hardcover
But You Look Fine: Trapped in the Hell Between Sick and Well and How to Break Free
Kurtz, Amy
Hardcover
Intuitive Eating, 4th Edition: A Revolutionary Anti-Diet Approach
Tribole, Evelyn
Resch, Elyse
Paperback
Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years-The 7% Outdoor Rx Restores Them
La Puma, John
Hardcover
How to Be Bored: The Dutch Art of Living Well by Doing Absolutely Nothing
Aalders, Lona
Willems, Maartje
Hardcover
Enciende Tu Cerebro: La Clave Para La Felicidad, La Manera de Pensar Y La Salud
Leaf, Dra Caroline
Paperback
Longevity Nation: The People, Ideas, and Trends Changing the Second Half of Our Lives
Clinton, Michael
Hardcover
The Complete Bone and Joint Health Plan: Help Prevent and Treat Osteoporosis and Arthritis
Nitzkorski, Sydney
Wittstein, Jocelyn
Paperback
The Navy Seal's Survival Guide: The Ultimate Bug In Guide for Crisis Readiness & Self-Reliance
Welch, Alvin K.
Paperback
How Not to Get Sick: A Cookbook and Guide to Prevent and Reverse Insulin Resistance, Lose Weight, and Fight Chronic Disease
Bikman, Benjamin
Keuilian, Diana
Paperback