I would like to share some expert advice with you on how to build quality muscle. Now I warn you that this is for the really skinny guys that are really looking to crazy bulk up faster, because they barely have any meat on their bones. Now you may often feel like you eat all of the time, and start to think it is just impossible for you to gain weight ( I was like this). All you need to do is change a few key points and you will be on you way. I know I have been there.
I also understand what you have probably been thinking, and your feelings are that you feel people start to resent you, because you can eat what ever you want and not put on an ounce of weight. People don’t realize that to skinny guys, this is more of a curse, than it is a blessing at times.
However I also despise people that say that they have tried everything and nothing works. This is definitely not the case, and people that do this need to take a step back and ask themselves, are they really eating right, and I bet that really you have only really tried a couple of things, but trust me, you just haven’t tried the right things yet.
Here are 9 great tips that will Transform your start to gaining weight in no time at all. These are tips I have personally used and I guarantee they will work for you.
#1 Keep Your Training Under an Hour
You should be keeping your training program to no more than 1 hour . Make sure that you stay focused on keeping the intensity high, rather than making the workout drag on. There have been countless studies on how nasty things happen in your hormonal state after training hard for more than an hour. Plus, when trying to gain weight, we want to work out harder rather than longer.
#2 Keep to an Eating Routine
You might eat 3 meals a day, and they may be high in calories, but your body is going to burn through these very quickly. instead focus on having 5-6 meals a day spaced 2-3 hours apart so this will feed your body so it is constantly having something to metabolize and build muscle..This really works well.
#3 Stop Relying on Supplements
I have been in your shoes, it is too easy to fall into the trap and replace your meals with supplements and I can’t count how many times I have fallen prey to the supplement industry, and all that will happen is your weight will drop off again.
The only supplements I recommend are supplement, protein powder and perhaps some Gatorade after workouts.
#4 Take It Easy
As naturally skinny guys, you have calm down and stop moving around so much. It’s just a part of who you are, but you might fidget or move around a lot in the day. Learn to relax a bit more and try to limit activity outside of the gym, otherwise this will only lead to burning unnecessary calories.
#5 Understand Caloric Surplus
This is another thing I am bored of hearing. ‘No matter what I do or what I eat, I can’t gain weight’. I must admit at the start I did say the same, but I am here to tell you that you are totally wrong.
Most people think they are eating lots and you just may be. But no matter what you are eating, if you are not gaining, you are not eating enough. it is a simple as that . what you should do is re-evaluate your diet as well and focus on more calorie dense foods.
You Just need to eat more if you are not gaining.
#6 Focus on Progression
As mention above your workouts should really be under an hour if that. And another good measure to make sure you are progressing well is to monitor the weights, and what you are lifting and your routine. It’s so easy to forget so many people screw it up. They put in more and more effort in until their workouts are at about 2 hours.
This is way too much and a waste of time.
Now for some things to work it might take a while, but on other things you will see quicker results. but you must PUSH yourself to the limits every workout.
#7 Change Rep Range Every 3-4 weeks
Unless you are making great progress. I would suggest changing the rep range every 3-4 weeks to avoid plateaus. Changing the rep range will make your body adapt to the new stress causing you to gain weight in the form of muscle. This is top tip and is far better than adding more sets and more time to your routine.
#8 Really Hit The Large Portions.
Remember, this is for the extremely skinny guy… But I want you to start hitting the large portions more than once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places.
#9 Consider a Weight Supplements
If you really cannot eat any more whole foods (which is the better option) you could consider a mass gainer. A mass gainer is basically calories in the form of a shake. So instead of having rice veggies and chicken, you could replace with a shake.
These are just a few tips to get you started, but if you are really serious about gaining quality muscle and bulk, not just fast but the right way.