If you’re a skinny guy, you know the struggle of trying to put on muscle. It can be frustrating and seem impossible at times. But don’t give up! There are plenty of things you can do to bulk up and transform your body.
Here are 10 of the best tips for skinny guys trying to gain muscle. Follow them closely, and you’ll start seeing results in no time!
What you will learn
Eat Every 2-3 Hours
One of the most important things you can do when trying to gain muscle is to eat often. That means eating every 2-3 hours, or at least 5-6 times per day. This may seem like a lot, but it’s necessary to get your body the nutrients it needs to grow.
Make sure each meal contains a good source of protein, as this is essential for building new muscle. Eggs, lean meats, dairy, and beans are all great options. You should also include plenty of healthy carbs and fats in your diet to help you bulk up. Think oatmeal, brown rice, quinoa, sweet potatoes, avocados, and nuts.
And don’t forget about the water! Staying hydrated is key for optimal health and muscle growth. Aim to drink 8-10 glasses of water per day.
Choose the Right Diet for You
There’s no one-size-fits-all when it comes to dieting. What works for someone else might not work for you. So it’s important to find a diet that fits your individual needs and goals.
If you’re trying to gain muscle, you need to be consuming more calories than you’re burning. That means eating more protein, carbs, and healthy fats. But it’s still important to focus on nutrient-rich foods and avoid processed junk.
There are a lot of different diets out there, so do some research and find one that sounds like it would work well for you. Then give it a try!
Lift Heavy Weights
One of the most effective ways to build muscle is to lift heavy weights. You should be lifting weights that are challenging for you to complete 6-8 reps. If you can lift more than 8 reps, the weight is too light and you won’t see results.
Of course, you need to make sure you’re using proper form when lifting weights. If you’re unsure, ask a trainer or coach for help. They can show you how to do each exercise with proper form and technique.
Don’t Forget About Cardio
Just because you’re trying to gain muscle doesn’t mean you should ditch cardio altogether. Cardio is still important for overall health and fitness. It just needs to be done in moderation.
Too much cardio can lead to weight loss, which is the opposite of what you’re trying for. So aim for 2-3 days of moderate cardiovascular exercise per week. This could include things like brisk walking, jogging, biking, or swimming.
Get Plenty of Sleep
Sleep is essential for muscle growth. When you sleep, your body releases human growth hormone (HGH), which helps repair and build new muscle tissue. So if you’re not getting enough sleep, you’re not giving your body the chance to grow.
Most adults need 7-8 hours of sleep per night. But if you’re trying to gain muscle, you might need even more. Aim for 9-10 hours of sleep per night and see how your body responds.
Track Your Progress
If you’re not tracking your progress, it’s going to be very difficult to see results. That’s because you won’t know if what you’re doing is working. So make sure to track things like your weight, body fat percentage, waist size, and the amount of weight you can lift.
You can do this by keeping a journal or using a fitness tracker app. Either way, tracking your progress is a crucial part of gaining muscle.
Squat, Squat, Squat
If you want to gain muscle, you need to be squatting. Squats are one of the best exercises for building lower body strength and size. They work all of the major muscles in your legs, including your quads, hamstrings, and glutes.
Of course, there are a lot of different squat variations out there. So if you’re just starting out, it’s important to find a version that works for you. Once you’ve mastered that, you can start trying different variations.
Just make sure you’re using proper form when squatting. And if you’re unsure, ask a trainer or coach for help. They can show you how to do each exercise with proper form and technique.
Focus on compound exercises.
Compound exercises are exercises that work for multiple muscle groups at the same time. They’re typically big, multi-joint movements like squats, deadlifts, and presses.
Compound exercises are great for gaining muscle because they allow you to lift heavy weights and put your muscles to work. They also help improve your overall strength and athleticism.
So if you want to gain muscle, focus on compound exercises like squats, deadlifts, presses, and rows.
Use Supplements Wisely
There are a lot of different supplements on the market that claim to help you build muscle or lose weight. But it’s important to remember that supplements should never be used as a replacement for real food.
Your body needs a variety of nutrients and calories to build muscle, and no supplement can give you everything you need. Additionally, most supplements are not regulated by the FDA, so it’s difficult to know if they are effective or safe.
If you’re looking to gain muscle, focus on eating a healthy diet and getting enough exercise. You can also talk to your doctor about whether taking a specific supplement might be helpful for you. But remember, supplements are never a substitute for real food.
Be Patient
Gaining muscle takes time. It’s not something that’s going to happen overnight. So you need to be patient and consistent with your efforts.
If you stick to a healthy diet and exercise program, you should start seeing results within a few months. But it can take up to a year to see significant results. So don’t get discouraged if you don’t see immediate results. Just keep working hard and be patient. You’ll get there eventually!
Conclusion
If you’re a skinny guy trying to gain muscle, these 10 tips will help you get started on the right track. Just remember to be patient and consistent with your efforts. And soon enough, you’ll start seeing results!
