If you are skinny and have a hard time building up solid muscles then you might want to consider incorporating these “6 tips for skinny guys that want to build muscle” into your current regime. It takes hard work, dedication and the right information to take your physique to the next level.
Make sure you have the absolute best information and know how you should be building muscles otherwise you might be wasting your time.
1. Eat Big
You can’t gain muscle without eating the right foods, so we put this one first. First of all, you want to eat a lot of protein, at least 1 gram per pound of body weight.
Additionally, you will want to eat a lot of complex carbohydrates along with some healthy fats. These will help fuel your body during training session and rebuild broken muscle tissue. Without a caloric surplus you WILL NOT gain any mass, so make sure you are eating slightly over your daily maintenance level.
This can take some fine-tuning to get right at first and can change over time so make sure you are monitoring yourself for steady progress. Some of the best types of foods for bodybuilders include eggs, fish, pasta, oats, rice, turkey and chicken.
Check out our article on foods that build muscle to get some more recommendation.
2. Eat many small meals each day
Following the first point, you may have a hard time at first hitting your calorie targets in three meals per day. This is why we recommend spreading out into 5-6 meals throughout the day, consumed every 2-3 hours.
Not only will this help you hit your macro targets but it will also sure your body is getting a steady stream of nutrients. Whether you do this as 5-6 equal meals or 3 larger meals with snacks mixed in is up to you based on your personal preference but try experimenting until you find something that works with you.
Taking a whey protein shake right after your workout is a good idea as this is when your body most needs nutrients right away and whey protein is the fastest absorbing protein source out there.
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Before bed, a casein protein source like cottage cheese is recommended as it is slow-absorbing and will keep feeding your muscles throughout the night.
3. Growth happens while resting
Despite what many people believe, you are actually not gaining muscles when you work out. What you ARE doing is breaking down muscle tissue. It’s when your body rests that it repairs the muscles and THAT is when they grow.
This is why it’s important to give your body adequate rest and nutrition as failing to do so will prevent your body from repairing the muscles properly and will delay overall recovery time.
A lack of rest will also impact your workout and prevent you from living your maximum weight possible.
4. Take testosterone boosting supplements
That guy in your gym who is always super jacked and vascular, all year round. Yeah, he’s most likely supplementing with a quality testosterone booster.
Good news is that so can you!
You just have to make sure that your supplement is high quality. You can see our top 3 testosterone boosters here.
If I have higher testosterone levels what will happen?
- You will build more muscle mass
- You will maintain your muscle mass better
- You will get leaner and more cut
- Your sex drive will increase as well as harder erections
- better mood and your confidence will increase
That’s why most athletes and natural bodybuilders that are serious about building muscle do everything they can to increase their testosterone production naturally.
5. Build your routine around compound exercises
Isolation exercises have their place, but those looking to build a lot of mass should be focusing their training around the compound exercises that hit the most muscles possible.
Deadlifts, for example, work the back, arms, shoulders, forearms, legs and abs. So do you think that or a simple bicep isolation machine will give you more overall growth?
Use isolation exercises at the end of your workout when the muscles are already fatigued for a bit of extra work.
6. Measure your progress and set goals
Set a specific goal for yourself like “gain 10lbs of muscle by the end of the year” as this will motivate you and give you something to measure your progress against.
Record your weight weekly and also measure the size of your arms, chest and stomach at regular intervals to give yourself a better idea of how you’ve progressed.
Relying on looking at yourself in the mirror every day can be misleading as you forget how you looked a couple months ago and your body can look different depending on what you’ve been eating.
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