Sunday, 16 December 2018

How to Build Muscle? - 8 Muscle Building Tips for Skinny Guys

Luckily for us, there is no shortage of magazines, products, and supplements promising us those results in just a few short weeks/months. But unluckily, reality doesn’t agree. We can only get the results after we put the time, energy, effort, discipline, and dedication.

The major muscle building mistake people make is training like a bodybuilder. Many bodybuilders use drugs but won’t tell you. And they rarely built the bulk of their muscle size with the routines they do now. That’s why bodybuilding routines don’t work for most people. This is what works...

#1 Increase Frequency
 The more often you train a muscle, the more you trigger it to grow. The more you do an exercise, the quicker your technique improves, and the heavier you can lift. Start Squatting, pressing and pulling three times a week instead of only once.

#2  Increase your caloric consumption.
Your body uses food as a fuel for workout, and to recover muscles. Your muscles can’t recover and grow if there’s a shortage of food. Most people need at least 3000kcal/day to build muscle. Skinny people with high metabolisms need even more to gain weight.
It’s harder to build muscle than to lose fat or get stronger. You can easily lose 0.5kg/1lb of fat per week by eating slightly less. You can easily add 2.5kg/5lb per workout on Squats for weeks with StrongLifts 5×5. But you can’t build more than 0.5kg/1lb of muscle per week.
In addition to satisfactory protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven’t gained by then, increase your calories by 500 a day.)
Try to get 30% of your calories from proteins, 50% from carbohydrates, and 20% from fats.

#3  Eat something every 3 hours
 “If you don’t eat often enough, you can limit the rate at which your body builds new proteins,” says Houston.
Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.

#4  Have some milk before bed
Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles.
Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up.
“The more diligent you are, the better results you’ll get”

#5  Be Consistent
Most guys gain 0.25kg/0.5lb of lean muscle per week if they do an effective training program and eat well. You can’t gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle and see dramatic change. Consistency is therefore key.

Important Note: - Don’t try to look like some superstar or model. Everyone is built differently as already explained. Your genetics determine the shape of your muscles. So unless you have the same frame size, limb length, and muscle insertions as that celebrity or model, you won’t able to recreate their look.
In fact, movie stars don’t look the same either.

#6  Strength is size
In Ancient Greece, Milo of Croton trained for the Olympics by carrying a calf on his back each day. The calf grew bigger which forced Milo to lift heavier weights. Milo’s body became stronger and bigger as a result. He became the strongest guy in his time, winning the Olympics 6x.

#7 Stop Relying On Supplements
You have to understand, a supplement is exactly as the name implies...A INCREMENT. It is not going to make or break your gains in the gym. The only supplements we recommend are protein powder and perhaps some Gatorade after workouts.

#8  Focus on Progression
As mentioned above, your workouts should really be under an hour if even that. But the main take home principle is to make sure you are progressing at a workout. It's so simply yet so many people screw it up. They put in more volume and more until their workouts are at about 2 hours.
Now some things to work for a while and you may see some results. But if you want to gain weight, you're better off focusing on progressing in either the number of reps or an increase in weight lifted within your main program. Just like overeating, this too will be tough and require you to push yourself to the limits.

·        Start progressively lifting heavier things.
·        Specifically include squats and deadlifts and compound movements – they target the muscle building triggers in your entire body.
·        Sleep as much as you can.
·        Eat more calories, especially on training days (with plenty of protein and carbs, and vegetables).
·        When in doubt, eat more than you think.
·        If you put on too much fat, cut back on calories/carbs on non-training days.

1 comment:

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