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Hard gaining, or the idea that some people are naturally skinny and have a difficult time gaining weight and building muscle, is a myth. While it may be true that some people have a faster metabolism or are naturally leaner than others, the idea that some people are "hard gainers" is not supported by scientific evidence.

The key to gaining weight and building muscle is to consume more calories than your body burns. This means eating a variety of high protein nutrient-dense foods, as well as following a workout plan that includes progressive overload to...