Skinny, working hard, and struggling to get big? Need to build muscle, but you don’t know what to do? You’re not alone! Aside from a few genetic freaks, most guys seriously struggle to gain significant mass. Don’t worry, though – your genetics are NOT to blame.
You’ve just to go learn how to train – and how to eat – to get the maximum results in minimum time. Stop wasting your time on endless workouts and crappy diets, and follow my top 5 tips for fast muscle gains.
Most people in the health and fitness industry advise AGAINST drinking calories, and for the most part, they’re right! Beer, soda, and sugary coffee drinks are terrible for everyone, and I’m certainly not saying you should drink them. Still, liquid calories are far easier to get down than solid food, making them a godsend for skinny guys.
If you’re having trouble eating all the food you need to grow, try switching at least a couple of your meals to shakes. These shouldn’t be run-of-the-mill protein shakes, either. Throw protein powder, milk, peanut butter, oats, and even ice cream into a blender to make delicious, easy-to-drink “meals.” These are far healthier and cheaper than weight-gain powders, and they’ll make it a lot easier to hit your daily totals.
Steak, fish, and chicken are my favorite foods for mass, but they’re expensive and time-consuming to prepare. If you’re on a budget and struggling to grow, the humble egg should be your best friend. Chock full of both protein and healthy fats, eggs are calorie dense, cheap, and easy to eat. Scrambled, fried, or even raw, they’re one of the easiest ways for hard-gainers to grow. If you’re always on the run, you can also boil and pack them for quick snacks later on. With all these options, you’ve got no excuses for skipping meals!
High-volume routines will eventually have their place in your routine, but stick to the basics for now. Skinny guys can’t afford to waste calories on endless sets and reps, and you don’t need advanced techniques until you’ve already built your base.
In fact, skip the body part splits altogether, and focus on whole-body, compound lifts. For each workout, pick a lower body movement (squat or deadlift), some type of press (bench press, military press, dips), and some type of pull (rows or pull-ups). You can finish up with some arms and abs, but make sure you hit the heavy weights first. Those exercises will allow for maximum progression in minimum time, and they’ll stimulate your body to produce the most anabolic hormones.
A lot of guys kill their gains with all sorts of extra exercise. Running, cycling, pick-up sports – these are all fine, healthy activities, but they’re not going to help you get big. You’re burning enough energy in training as it is, and you don’t need to be heaping more stress on your body. If you need to build muscle first and foremost, take it easy on the cardio!
Of course, not everyone has the luxury of limiting their activity. If you work a physical job, or you’re on your feet all day, you’ll just need to compensate with even more food. This is where those drinkable calories really come in handy!
This should be a no-brainer, but pathetically few hard gainers actually put in the necessary work to grow. You’ve got to take on a whole new mindset if you really want to make progress. Skipping workouts and missing meals may be fine for the average Joe, but you’ve got to be 100 percent dedicated if you want to get big.
I’m not just talking about lifting here, either. Most guys like going to the gym, and it’s pretty easy to get amped up for heavy training. Diet is the real kicker. It’s amazing how many guys tell me they “eat a lot,” when they really only consume one or two meals per day! If you’ve been skinny your whole life, then you’re going to have to accept some discomfort in order to grow. You’ll need 5 or 6 meals per day, and you’ll probably be feeling full at the end of each one.
Want more killer tips on training and eating? If you need to build maximum muscle in minimum time, check out Bigger, Better, Faster Now – the number-one source for fast gains.