Genetics may be a pain. Skinny males all over the world understand the battle — you go to the gym, eat healthy, and the outcomes are always the same. Despite being fit and healthy, your body is tiny, wiry, and completely unmuscular.
Not to worry! Personal trainers and gym goers are well aware that our genes are not the be-all and end-all of our health. In truth, most slim guys could easily gain muscle by simply changing their present training and food routines, re-balancing both in ways that improve overall body weight and muscle mass.
We walk you through simple and straightforward methods to muscle development success, paying careful attention to the small habits that make all the difference.
1. Consume muscle fuel.
Eating is unquestionably the most crucial aspect of muscle growth. You must consume a lot of proteins, which are the building blocks of muscle, as well as carbohydrates, which are your body's primary energy source. If you don't consume enough carbohydrates throughout the day, your body will begin to use proteins and muscle as a source of energy! Chicken, turkey, steak, rice, pasta, oats, almonds, milk, eggs, and fish are the finest foods for muscle gain. So make sure you're getting your fill of these!
2. Every 2-3 hours, eat something.
Your body requires nutrition at all times, especially if you're trying to grow muscle mass. Eating three times a day is insufficient; it takes too long to start fuelling your muscles. It's recommended to eat a substantial breakfast, then a snack after two hours, followed by a protein-rich lunch, another snack, an exercise an hour or so after that snack, a shake after a workout, and then another large nutritious meal in the evening. You can drink another shake shortly before bed if you like, so your muscles don't go hungry while you sleep.
3. You grow when you are resting, not when you are working out!
When you train out, a lot of males believe you're building muscle. WRONG! When you train, you damage your muscles and cause micro-trauma, which allows them to expand. BUT, if you don't give your body enough nourishment and rest, you won't grow at all; in fact, you'll be working against yourself. You must give your muscles enough rest in between sessions to allow them to repair and grow. So, remember, overtraining at the gym will only hinder your progress.
4. Concentrate on complex workouts.
Forget about those expensive gadgets and abdominal exercises. They aren't as effective, especially at the start of a workout when you need to build muscle all over your body, not just the abs, chest, and arms that you can see in the mirror. Squats, deadlifts, bench presses, and overhead presses are all required workouts. They work the majority of your body's muscles and provide the greatest bang for your dollars!
5. Consume carbohydrates following an exercise.
Another method for maximizing gains is to strategically separate your food categories to aid in the muscle-building process. Consuming more carbohydrates after a workout or on days when you're resting can aid to increase insulin levels in the body, which limits and slows the pace at which protein is broken down. Overall, this will help you develop muscle faster and use your protein stockpiles as efficiently as possible!
6. Eat before going to bed.
One last diet tip is to make sure your body is properly fueled before going to bed. Contrary to common assumption, the body's metabolism operates 24 hours a day, seven days a week.
Slow-release proteins should be included in a decent pre-bed snack to ensure that the muscles have a steady supply of amino acids from which to draw. Cottage cheese, which contains large amounts of casein protein that releases slowly into the body, is a classic muscle-building late-night snack. Consuming sensible and disciplined meals during the day, followed by some pre-sleep cottage cheese in the evening, will ensure that your muscles are always getting the nutrition they require to rebuild and expand.
7. Set objectives.
It will be simpler to inspire yourself if you have specific goals, such as gaining 20 pounds of muscle in a year or increasing your bench press from 100 pounds to 200 pounds in a year. Track your progress on a monthly basis as well, to see if your bench press has improved or if you've gained weight. At important intervals, measure your arms, chest, and waist to maintain track of your program and progress.
8. Consider using creatine or multivitamin supplements.
Let's get one thing straight: supplements are probably the least significant factor on this list, and it's far more vital to make sure you've got your fundamentals in place in terms of nutrition and exercise before you even consider them.
Having said that, the correct supplements can help you maximize your gains. Creatine is the most apparent supplement to take because it has been shown to boost the power of your muscles during workouts. This added strength can help you push harder during workouts, boosting the amount you can anticipate accomplishing in a single session (and the muscles you will grow as a result).
Other easy supplements might provide you with a needed boost of nutrients, vitamins, and minerals. Brutal Force is a great supplement for skinny guys who want to bulk up fast because it has the power for bulking, cutting, and strength. It can give you the best bulk of your life, with extreme size and strength gains without the worry of packing on extra fat.
Don't let yourself be disheartened! Programs like these may take some time to show results, but if followed correctly, they will surely produce the desired results. Giving up and starting over will waste time and energy, as well as take a significant emotional toll – if you push through the difficulties and stick to your regimen, you'll be thanking yourself a year later. Best wishes!