All the typical hardgainer training advice is complete nonsense. It’s actually the exact opposite of what you want to do.
I’m talking about likes like…
1) You Should Only Do Big Barbell Lifts
All this does is ensure that you’ll get injured. And with your genetics you’re already injury prone. Believe it or not, these lifts are actually NOT great for hardgainers.
Skinny-fat hardgainers need to do more joint-friendly exercises and even include some isolation movements.
2) You Should Only Do Low Reps and Heavy Weights
While you definitely need to train heavy, that term is relative. The way most hardgainers go about is DEAD WRONG. You should use a wider range of reps and avoid going too heavy if you want to build muscle.
3) You Should Only Train 3 Days Per Week
We naturally have higher bodyfat than we’d want. So why should we train less? We shouldn’t. We should train more. But in an intelligent manner with very short, high intensity workouts. I never got visible abs until I started adding more activity to my weekly schedule.
4) You Should Never Do Any Cardio or Conditioning
This goes hand in hand with # 3. The old hardgainer advice was to do the absolute bare minimum amount of activity each week, then just lay around on the couch like a sloth. The reality is that more activity actually improves your recovery, which then increases your chances of building muscle. And because you have naturally high body fat, you need some conditioning to stay lean and healthy.
5) You Should Go on a “See Food” Diet
With skinny-fat genetics you have to be very selective about what you eat. Protein needs to be high and you need to be careful about having too many carbs. But doing keto or an ultra low carb diet will kill your gains. The key is getting the perfect ratio for your unique body type.