If you have a naturally skinny body, bulking up can be a daunting task, especially if you are just starting. More often, you have to work harder than a regular workout fanatic to gain a pound. You have to adopt a new eating habit, start attending a gym more often, 3-4 times a week, and most importantly, figure out and stick to an effective muscle building workout plan. The point is, if you are not into it, your efforts will be a waste of time and energy. In this article we will learn how to build muscle faster for skinny guys.
Fortunately, you don’t have to torture yourself. First of all, not being able to bulk up because you are naturally skinny is just a misconception. Second, you don’t have to lift heavy weights or eat foods you dislike to gain muscle. There are many ways you can bulk up without altering your lifestyle in any way. Here are some few tips and tricks on how to gain muscle fast for skinny guys.
How To Gain A Muscle Faster
• Commit yourself to an effective muscle building workout plan
• Give your body enough time to recover after workouts
• Add a pre-workout and mass gainer supplement to boost workouts
• Stick to a healthy diet and most importantly,
• Don’t train too hard. Lift what you can and build on it as you growSteps to gaining bigger muscles
STEP 1: Eat Well
You can’t build muscles by starving yourself. To build muscles fast, you should include lots of proteins, starchy carbs such as rice, potatoes and more, nuts and healthy fatty foods. The muscle building workout plan I’m going to show you here won’t allow accumulation of fats into your body. So, eat a lot and drink more water. Weigh yourself at the end of every week to find out if you are gaining any weight. If not, you are not eating well.
STEP 2: Consider Use Pre-workout Supplement To Boost Workouts
If it is your first time in a gym, you may have a hard time keeping up with pros. And that is the reason pre-workout supplement to boost workouts is highly recommended. Pre-workout supplement to boost workouts has a variety of nutrients that will help increase the fat burning process, give you a long-lasting muscular pump, focus, energy, and power you need to complete your daily workout routine. Unfortunately, not all workout supplements you will find on the market are equal. So, do a lot of research to ensure that what you buy is effective and won’t harm you in any way possible.
STEP 3: Exercise
Here are exercises you’ll need to incorporate in your muscle building workout plan to build muscle mass fast.
I. Push ups – 3 to 4 Times a Week
Position yourself into a high plank with your arms flat and firm on the ground. With a flat back, lower yourself until your chest is approximately 2 cm above the floor. Pull yourself up into a high plank position. Repeat the procedure as many as you can. Aim for three reps of 20 sets 3 to 4 times a week.
II. Floor Press With Dumbbells – 3 to 4 Times a Week
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Lie on your back with dumbbells in both hands. Raise the dumbbells over your chest then back to your sides until your triceps make contact with the ground. Take a few seconds and then repeat the procedure. Start with ten sets of 4 reps, 3 to 4 times a week.
III. Deadlift – 3 Times a Week.
Stand straight with your fit widened approximately, 15 centimeters or hip-width apart. With your hands outside your knees, lower yourself down to hold a bar with weights. While at this position, ensure your back is flat. Lower your hips a little bit and then pick up the bar pulling it along your shin until you are back into a standing position. The bar with weights should be at the front of your thigh. Aim for eight sets of 3 reps, three times a week.
IV. Bench Press – 3 Times a Week
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Lie on your back on a bench. With the help of a spotter, grab a bar with weights from a rack that should be positioned above your head. Bring it close to your chest. Push the weight up and then lower it back to its initial position. Start with five sets of 4 reps.
V. Bulgarian Split Squat – At Least Four Times a Week.
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With your left foot on top of a bench or a box behind you, grab a dumbbell on both sides. Lower yourself until your left knee is a few centimeters above the floor and your left thigh parallel to the ground. Raise yourself up to your initial position. Do the same for your right leg. Aim for eight reps of 3 sets for each leg.
VI. Pull ups – At Least Four Times a Week
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With your hands shoulder width apart, grab a bar. Pull yourself up until your chin reaches the bar height and then lower yourself to the starting position. Do five reps of 4 sets at least four times each week.
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With your knees bent and feet flat on the ground, lie on your back. Put your hands behind your ears. Ensure that your elbows are out to your sides. Tighten your abs and then raise yourself up towards your bent knees. Aim for 20 reps of three sets six days every week.
Summary of your six-week workout program
• Week 1 and 2 – Push ups, Bulgarian split squats, sit-ups and deadlifts
• Week 3 and 4 – Dumbbell floor press, chin-up, sit-ups and bench press
• Week 5 and 6 – Bench press, Bulgarian split squats, sit-ups, and deadlifts
The Final Word
Start at a slow pace and with lighter weights if you wish to build muscle faster. Add more weight as you advance to avoid unnecessary injuries that may slow you down. Also, remember to take pre-workout supplements to boost workouts. Lastly, eat well because your muscle won’t grow without the required nutrients. Each exercise mentioned in this article targets different muscle groups in your body. So, ensure you fit all of them in your 6-week workout program.
About Author :
Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy. RegularityFitness concentrated on the benefits of exercise and provides effective training methods to achieve it. She has three years of experience fitness and that is the biggest passion in life