How to Gain Muscle - Gain Muscle the Real Way
Skinny guys, or 'ectomorphs' as they're sometimes known, will find it hard to increase muscle mass.
I was once one of those guys, until I did some research on how to gain muscle myself, and now I'm built like a ripped heavyweight boxer! To increase muscle mass, you have to be disciplined, but above all, you have to know the facts about HOW to actually gain muscle.
Here's a quick breakdown:- How To Gain Muscle:- You need to eat right and often - You should be eating 6 times per day - meals consisting of lean protein (chicken, tuna and protein powder), complex carbohydrates (rice, pasta, wholemeal bread and maltodextrin powder), and essential fatty acids (Udo's Choice Oil Blend, flaxseed oil, nuts).
To increase muscle, you need all three of these nutrients, as well as plenty of water and fiber.
I would suggest starting your diet at 40g of protein, 60g of carbs and 10g of EFAs per meal.
You need to rest A LOT - Your body doesn't actually bulk up in the gym - it bulks up while you sleep! When you're sleeping, your body is healing your muscles from your last workout, to make the fibres bigger and stronger than before.
Your brain is also secreting growth hormone throughout your body while you sleep.
This is also a big aid in helping you build muscle.
Get at least 8 hours sleep per night.
You need to train hard - You should train 3 times per week for 1 hour with heavy weights.
Give each muscle group ONE workout per week, performing one exercise of 6 sets and 8 reps per set.
By your last rep you should be busting a gut! Add weight after each set and never miss a workout.
After every workout your testosterone levels will rise, peak and fall but each time you come to do another workout, your testosterone levels will be still be slightly higher than they were before your last workout.
So you'll be naturally increasing your testosterone levels every time you train! Keep these facts in mind when you're starting your weight gain program and I have no doubt that you'll build muscle and become a former skinny guy, like me!
I was once one of those guys, until I did some research on how to gain muscle myself, and now I'm built like a ripped heavyweight boxer! To increase muscle mass, you have to be disciplined, but above all, you have to know the facts about HOW to actually gain muscle.
Here's a quick breakdown:- How To Gain Muscle:- You need to eat right and often - You should be eating 6 times per day - meals consisting of lean protein (chicken, tuna and protein powder), complex carbohydrates (rice, pasta, wholemeal bread and maltodextrin powder), and essential fatty acids (Udo's Choice Oil Blend, flaxseed oil, nuts).
To increase muscle, you need all three of these nutrients, as well as plenty of water and fiber.
I would suggest starting your diet at 40g of protein, 60g of carbs and 10g of EFAs per meal.
You need to rest A LOT - Your body doesn't actually bulk up in the gym - it bulks up while you sleep! When you're sleeping, your body is healing your muscles from your last workout, to make the fibres bigger and stronger than before.
Your brain is also secreting growth hormone throughout your body while you sleep.
This is also a big aid in helping you build muscle.
Get at least 8 hours sleep per night.
You need to train hard - You should train 3 times per week for 1 hour with heavy weights.
Give each muscle group ONE workout per week, performing one exercise of 6 sets and 8 reps per set.
By your last rep you should be busting a gut! Add weight after each set and never miss a workout.
After every workout your testosterone levels will rise, peak and fall but each time you come to do another workout, your testosterone levels will be still be slightly higher than they were before your last workout.
So you'll be naturally increasing your testosterone levels every time you train! Keep these facts in mind when you're starting your weight gain program and I have no doubt that you'll build muscle and become a former skinny guy, like me!
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