If you're a skinny guy who's frustrated with your muscle building
efforts and can't seem to put any weight on no matter how hard you try,
then you're not alone. We hardgainers have a tough time building muscle
mass if we follow what the rest of the crowd is doing.
The following 3 skinny guy tips will help clear the fog and show you how to bulk up fast.
Reduce The Amount Of Isolation Exercises You Do
As I always recommend to skinny guys who are looking at how to bulk up fast, compound exercises are much better than isolation exercises for gaining mass and building muscle quickly.
Now, don't get me wrong...isolation exercises do have their place, but they are simply an inefficient way to build multiple muscle groups at the same time, since they focus or "isolate" certain muscles. This is why you'll often hear guys say "Monday is Chest Day, Tuesday is Legs Day, Wednesday is Arms Day, etc..."
Skinny guys who try to use isolation exercises to bulk up fast, end up making these common mistakes:
- They train each muscle group only once or twice per week
- They spend too much time in the gym
- They end up working out every day and overtraining, thus reducing their body's recovery ability.
If you want to know how to bulk up fast, stick to compound exercises like Squats, Chest Press, Barbell Curls, Dips, Bent Over Rows and the like, and incorporate them into 3 full-body workouts per week, lasting between 45 minutes to an hour.
Give 110% in your workouts and you won't be able to manage more than that.
Increase Calorie Consumption MASSIVELY
Insufficient calorie intake is one of the biggest reasons skinny guys fail in their attempts to bulk up fast.
According to nutritionists, an average male should consume around 2,500 calories per day. However, if you're looking at how to bulk up fast and build muscle mass, then you should be consuming at least another 1,000 on top of this.
These calories should be quality calories from sources like lean meats, eggs, beans, pulses, oatmeal, and plenty of vegetables. Split them between 5-6 meals per day and reduce your saturated and processed fats in order to bulk up fast.
Harness Your Natural Growth Hormones
Growth hormones have become synonymous with pill-popping, needle-using extreme bodybuilders, and have a bad reputation.
While this kind of behaviour is rightly condemned, there is a way that skinny guys can harness their own natural growth hormone without resorting to dodgy pills and potions.
Our own bodies supply us with a natural growth hormone which is anabolic in nature and helps us to build muscle and bulk up. This growth hormone is secreted particularly when we are asleep, especially when we reach deep sleep, and provides us with the ability to repair and strengthen our muscles.
For this reason, plenty of good quality sleep is essential for the skinny guy who is looking at how to bulk up fast.
In the same way, avoiding stress and lack of sleep is important, since this makes the body produces Cortisol which is a catabolic hormone, and takes essential nutrients away from the muscles causing them to lose mass or hamper their growth.
Article Source:
http://EzineArticles.com/?expert=John_Wheeler
Reduce The Amount Of Isolation Exercises You Do
As I always recommend to skinny guys who are looking at how to bulk up fast, compound exercises are much better than isolation exercises for gaining mass and building muscle quickly.
Now, don't get me wrong...isolation exercises do have their place, but they are simply an inefficient way to build multiple muscle groups at the same time, since they focus or "isolate" certain muscles. This is why you'll often hear guys say "Monday is Chest Day, Tuesday is Legs Day, Wednesday is Arms Day, etc..."
Skinny guys who try to use isolation exercises to bulk up fast, end up making these common mistakes:
- They train each muscle group only once or twice per week
- They spend too much time in the gym
- They end up working out every day and overtraining, thus reducing their body's recovery ability.
If you want to know how to bulk up fast, stick to compound exercises like Squats, Chest Press, Barbell Curls, Dips, Bent Over Rows and the like, and incorporate them into 3 full-body workouts per week, lasting between 45 minutes to an hour.
Give 110% in your workouts and you won't be able to manage more than that.
Increase Calorie Consumption MASSIVELY
Insufficient calorie intake is one of the biggest reasons skinny guys fail in their attempts to bulk up fast.
According to nutritionists, an average male should consume around 2,500 calories per day. However, if you're looking at how to bulk up fast and build muscle mass, then you should be consuming at least another 1,000 on top of this.
These calories should be quality calories from sources like lean meats, eggs, beans, pulses, oatmeal, and plenty of vegetables. Split them between 5-6 meals per day and reduce your saturated and processed fats in order to bulk up fast.
Harness Your Natural Growth Hormones
Growth hormones have become synonymous with pill-popping, needle-using extreme bodybuilders, and have a bad reputation.
While this kind of behaviour is rightly condemned, there is a way that skinny guys can harness their own natural growth hormone without resorting to dodgy pills and potions.
Our own bodies supply us with a natural growth hormone which is anabolic in nature and helps us to build muscle and bulk up. This growth hormone is secreted particularly when we are asleep, especially when we reach deep sleep, and provides us with the ability to repair and strengthen our muscles.
For this reason, plenty of good quality sleep is essential for the skinny guy who is looking at how to bulk up fast.
In the same way, avoiding stress and lack of sleep is important, since this makes the body produces Cortisol which is a catabolic hormone, and takes essential nutrients away from the muscles causing them to lose mass or hamper their growth.