Being a hard gainer can be a curse in itself. You might know of someone who doesn’t gain weight no matter how much they eat. Since you’re reading this article, chances are you’re in this position yourself.
Depending on your body type, you can have different problems with weight gain or loss. For example, it’s easy for a mesomorph to gain and lose weight while it’s hard for an endomorph to gain weight but it’s hard for them to lose weight.
On the other hand, an ectomorph or a hard gainer can find it incredibly hard to gain weight and muscle mass. If you don’t do things the right way, all your effort in the gym can go to a waste. You need to eat the right food and train right to build muscle.
With this article, we have made it easy for the skinny guy to gain weight and quality muscle mass. If you follow the steps mentioned here, you will be on your way to building the physique of your dreams.
Easy Steps To Build Muscle If You Are Skinny AF
1. Set Goals
This is one of the biggest reasons people fail at gaining muscle. You need to set realistic goals so you know what you need to achieve. People have a vague idea of how much muscle they want. We recommend you write it down.
Mention how many pounds of muscle mass you want to gain at the end of the week or month. Visualizing how you want to look is also of great help. Arnold used the visualizing technique and look where it got him.
2. Play Close Attention To Your Diet
Many people overlook the importance of diet in gaining muscle mass. All their focus is on lifting and pumping iron. Your diet is one of the most important factors in building muscle. Chart out a nutrition plan keeping in mind your daily macro and micronutrients goals.
- Protein: Protein is the most important macronutrient when it comes to building muscle. It’s the building block of the muscle tissues. Protein should be 30% of the total amount of your daily macronutrient goals.
- Carbohydrates: Carbs are what will provide your muscles with the fullness and roundness. They’re also used by the body as the main source of fuel for your daily activities. Carbohydrates should be 40% of your total macronutrient consumption.
- Fats: Fats have earned a bad name. Some people totally avoid this macronutrient because they think it’s the main reason for weight gain. This is not true, you need fats to function at your optimal levels and they’re good for your joint health. Your macronutrients should consist of 30% fats.
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No matter how hard you work out or how good your diet is, you won’t see the results until you are giving your body enough time to rest and recover. Sleep is where all the magic happens. Just like babies, you grow in deep sleep.
You should be having at least 6-8 hours of sleep every night. Anything lesser than this is a complete waste of your effort in the gym. If you have a tight schedule and can’t log in 6-8 hours in a single night, feel free to take a nap or two during the day.
Now that your diet and recovery are in place, let’s get to the meat of it. You need to be training your ass off in the gym to achieve mind-blowing gains. While you’re in the gym, keep these things in mind to make the most of your time in the iron paradise:
- Compound Movements: Include bench presses, squats, and deadlifts in your workouts. These compound movement work and will have an incredible effect on your muscle mass and strength.
- Variations In Your Workouts: Many people make the mistake of doing a single workout over and over again. Keep changing up your workouts with variations of different exercises to shock your body. Your body changes when it is surprised with something new.
- No Muscle Failures: Some people think they will only achieve muscle gains if they train to failure every single time. This can be counterproductive, you don’t want to be exhausting your muscles every day. You can risk overtraining by doing so.
5. Cheat Meals
Since you’re on a gaining program, you don’t need to be sticking to a ‘clean’ diet. You can indulge in a cheat meal once every week. You can go berzerk and eat everything you can get your hands on. Just make sure you’re limiting this to once a week.
A cheat meal makes your digestion system work harder. It will shoot up your metabolism and help you digest your meals efficiently on other days of the week. Having a cheat meal also motivates you to work harder in the gym the next day.