In case you are unable to build muscle, I want to take the time to provide you with my top 5 muscle building tips. I created these guidelines specifically for you, the skinny hard gainer that has a hard time putting on muscle, or gaining any weight at all. You need to know that prior to me using these tips, I had been 6-feet tall, 135 pounds. I’m now approximately 164 pounds, and am working my way up to 180 pounds. If you’re struggling to put on any mass, or any weight at all, then these 5 tips will definitely help you.
1. Get In Your Macros.
You shouldn’t be scared with the term, “macros.” When I was initially starting out, I had no idea what macros meant. In simple terms, when someone says, “You have to get in your proper macros,” all they’re really saying is, “You need to get in the proper level of carbohydrates, proteins, and fats.” To achieve weight, you are going to want to get in 50% carbohydrates, 30% protein, and 20% fat. Additionally, you will want to eat at a caloric surplus of at least 500 calories. If you consume less than a 500 calorie surplus, you risk not gaining weight. If you consume greater than a 500 calorie surplus, you risk putting on too much fat.
2. Follow a Solid Muscle Building Program.
There are a lot of gimmicky bodybuilding programs available. I always recommend to my clients following a program made by a former skinny guy, for skinny guys. In this way, you know you’re following something that works well with your particular body type. In particular, you want to look for a program that contains the five big compound lifts. Don’t be scared by the term, “compound lifts.” All this really means is that you’re using more than one muscles to complete a lift. I recommend doing a program that contains bench press, squats, dead lifts, rows, and pull-ups. Programs which contain these lifts will help you to make serious muscle gains.
3. Get trained in the appropriate Rep Range.
There is lots of information running wild on the net. The truth is, if you’re looking to develop muscle size, you want to lift in the 8 to 12 rep range. I know that you’ve probably heard that you’re supposed to lift heavy to build size, and light to tone a muscle. This isn’t true. Perform some research on the rep range for size, and also the National Strength and Conditioning Association, and you’ll discover everything you need to know.
4. Allow at Least 3 Days before working exactly the same Muscle Again.
Over training is actually pretty difficult, however if you simply absolutely love going to the gym, you need to allow at least 3 days for a muscle