If you’re a guy that is stuck in a skinny, weak body and really have no muscles to show except for abs (by default of being thin), we’re here to help you get out of that rut and start packing on some serious pounds. Continue reading below for some tips on bulking up (and check here for tips on building muscle: dietpillreviews.com/how-to-build-muscle).
Weight Gain Tips for Skinny Guys
Want to break out of that thin physique? Hit a wall and think you’re just destined to be a “hard gainer” for the rest of your life? Follow the below tips, continue them with commitment and dedication, and watch the muscle mass grow!
Eat, Eat, Eat
Eat until you can’t eat anymore, and then continue to eat some more. Seriously, this is #1 on the list for a reason and can’t be preached enough. You’re not going to grow if you stick with the same diet you’re on right now. The point is to be consuming as many calories as you possibly can, and then some more on top of that!
The general rule is that you should be eating about 500 calories above your maintenance level to add some weight. However, if you’re a real ectomorph then you need to be upping that to at least 1,000 extra calories above your maintenance level. It will definitely be tough at first, feeling like you’re going to burst. Stick with it long enough, don’t take days off, and soon enough that amount of eating will become the new norm for you.
To make it easier, eat foods that are dense in calories like eggs and nuts, which will give you a lot of calories but not make you as full. On top of that, make sure you’re getting a good dose of protein. It’s the building block for muscle growth. Sure, if you eat a lot of fatty food, you’ll gain weight, but it won’t be the kind of weight you’re looking for. Combining a high protein diet with strenuous weight training (described below) will be the formula for packing on muscle mass.
Hit the Weights
If you just eat and eat and eat, you’ll surely gain some size but it is just going to be a layer of fat. We assume if you’re reading this article that you want to put on some muscle. That’s only done by stressing your muscles through resistance training in the weight room. The best types of exercises are those that utilize the largest muscle groups as well as multiple muscle groups (called compound movements) at the same time.
You absolutely need to be doing squats and dead lifts. Do not skip leg day! Not only do tree trunk legs make for a more attractive physique, but training your legs has benefits for the rest of the body. As they are the largest muscle group, it stimulates your anabolic system to build muscle all around your body. Dead lifts and squats incorporate your legs, hips, and back to give a nearly full body workout.
Also make sure to add dips to your workouts. These give a killer workout to your triceps, in addition to your shoulders, traps, chest, and stabilizer muscles in between to really engage your upper body in totality.
Related reading: https://www.dietpillreviews.com/workout-programs/
The point is, you need to be lifting heavy weights, repeatedly and consistently. If you’re having a tough time adding bulk, you can’t afford to be missing workouts. Heavy weight training tears up your muscle fibers, requiring them to repair and grow to be able to more easily meet that resistance level. Proper nutrition, described above, provides fuel for this growth. Combine these two and you’re on your way to weight gain!
It isn’t rocket science – eat more and hit the weight room. It takes discipline and dedication, but if you want it bad enough, you’ll break through your plateau and begin adding mass.
For our recommended workout programs for muscle building, check out these two below: