guys are ectomorphs and hardgainers by nature and they have a
difficult time gaining muscle mass and weight. If there are a
bunch of guys who are more motivated and dedicated in the gym,
it's definitely them. The reason is that skinny guys find it more
challenging to change their scrawny physiques to one which commands
attention. Of course, it's not easy and can be discouraging at
times but in this article, am going to give you an insight on
the skinny guys guide to getting big:
following these 3 fundamental rules, you will make progress in
is where I notice several skinny guys make a big mistake. Many
times, I have seen skinny guys doing endless bicep curls. Bicep
curls is an isolation exercise and while it's great to develop
your biceps, this is not where you should focus your efforts on.
If you really want to get big, compound exercise is your answer.
Your goal is to perform exercises which target several muscle
groups in a single movement like pull-ups, push-ups, dips, bench
press, bent-over rows, deadlifts, military press, squats, lunges,
pull-downs and so on.
You also need to lift weights heavy enough which allows you to
perform in the 8-12 repeats range. If you lift too light weights
which allows you to perform in the 15-25 repeats range, you're
not going to get big. Your workout should not last too long, just
30-45 minutes of heavy and intense exercise should suffice 3-4
times per week. Try to aim for 3-5 sets per exercise with 45-60
seconds rest in between. For exercises like pull-ups and dips,
simply try to do as many reps as you possibly can as it will be
more difficult initially to use sets and reps. Here is a sample
workout routine focusing entirely on compound exercises:
- Bench Press and Bent-over Rows
Tuesday - Deadlifts and Squats
Wednesday - Off
Thursday - Military Press and Pull-Downs
Friday - Pull-Ups, Dips and Push-Ups
Saturday - Off
Sunday - Off
you don't feed your body properly with the right foods, you're
not going to give your best in your training. This is why nutrition
accounts to at least 75% of your overall progress. If you don't
eat enough of the right kinds of foods, you simply won't grow
and get any bigger. In fact before getting into training, you
should already have a proper nutrition plan in place or else,
you are simply wasting your time at the gym. I repeat, you are
wasting your time at the gym if you are not eating right. As an
ectomorph, you definitely need to increase your calorie intake
to gain muscle mass and weight. Unfortunately frequent trips to
the grocery stores will be part of your lifestyle which you have
to adhere to.
Things you should add to your shopping list include but not limited
to chicken/turkey breast, fish, lean beef, eggs, whole milk, wholegrain
oats, brown rice, sweet potatoes, beans, nuts, vegetables(broccoli,
asparagus, green beans), fruits(bananas, strawberries, blueberries),
natural peanut butter, canned tuna. These are staple bodybuilding
foods you should have at home. Try getting 4-6 meals per day every
3 hours in fist-sized portion servings. Bodybuilding supplements
can also be added to your list. You don't need any fancy supplements,
just a whey protein isolate powder should do and it's ideal post-workout
with some bananas and milk mixed in a blender. A protein powder
Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound
works best. You can also create a homemade weight gainer shake
to load up the calories and have it as a meal replacement. Here
is a simple recipe:
ounces of whole milk
½ cup of wholegrain oats
1 scoop of 100% whey
2 tablespoons of natural peanut butter
1 ripe frozen banana(Peel before freezing)
everything in a blender for a cold and tasty weight gainer shake.
is extremely vital because it's during sleep that your muscles
really grow not when you train. Try getting at least 7-8 hours
of quality sleep each night. Getting enough rest will also ensure
your energy levels are high enough for your workout sessions and
that you're not lethargic and tired.
you go, if you want to get a deeper insight and insider tips and
advice on the skinny guys guide to getting big, I highly recommend
Gaining Secrets specifically designed for hardgainers.
All the best.
- 90 Day Skinny-to-Jacked Transformation Plan.HOT
Discover 5 main reasons why all skinny guys are dead
wrong in their muscle building approach.
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.