If you are one of the many “hardgainers” or skinny guys out there looking to gain weight or to pack on pounds of lean muscle I know you are probably frustrated. Muscle building workouts for skinny guys can be hard to find, especially one that truly delivers results. You’ve got a lot working against you – genetics, mindset, societies attitude in general. Don’t worry. This article can help guide you in the right direction in discovering what you need to do to gain the weight.
Your metabolism is what it is. It runs high – all the time. This means that you burn calories like a well oiled machine. Much quicker and at a higher rate than most individuals. The food you eat is converted to energy more efficiently than your overweight counterparts. You can’t help it and you can’t really change it. So you may as well work with it. Use your fast metabolism to your benefit. Think about it. You won’t have to work nearly as hard to get a ripped and shredded look as someone that is overweight.
You need to take in more calories than you are burning off. If you wanted to lose weight you would have to reduce how many calories you take in, right? So it only makes sense that to gain weight you have to eat more calories than you burn off per day. These can’t be “empty” calories though. Your diet has to be centered around quality complex carbs (whole grains, oatmeal, fruits and vegetables), lean proteins (chicken, turkey, lean beef, egg whites), and good fats (poly and monounsaturated fats). You should be eating 6 meals per day and a lot of food per meal. It would not be unusual if you were eating 4,000 to 6,000 calories per day.
Workout to maximize muscle gain. Be careful not to overtrain. Many muscle building workouts for hardgainers focus too heavily on intense workouts consisting of far to many repetitions. The best way to gain muscle mass is to keep your workouts to under one hour. Focus on working your major muscle groups by working certain groups twice in one week and other groups once. Then switch it the next week. Focus on lifting a weight that allows you to get 3 to 4 sets of 6 to 8 reps.
Rest so you can repair This goes along with the previous statement. Alternate muscle groups each week. As an example you may work chest twice in one week, leg only once. The next week work legs twice and chest only once. This will help you avoid overworking any individual muscle group. Your muscles need time to rest and repair so they can grow. If you overtrain you limit this process and may actually lose muscle mass.
Don’t be afraid to use supplements. As a hardgainer your body has special needs. Supplement your calorie intake with protein drinks in between meals. A good multivitamin is also recommended. Avoid steroids – as tempting as they are you simply don’t need them to accomplish your goals.
This article presents several suggestions that can help anyone with skinny guy genetics gain quality weight through lean muscle mass. Put these tips into practice and you will achieve the results that you want.