If you're struggling to build muscle, I want to take the time to share with you my top 5 muscle building tips. I created these tips specifically for you, the skinny hardgainer that has a difficult time putting on muscle, or gaining any weight at all. You should know that prior to me using these tips, I was 6-feet tall, 135 pounds. I'm now up to 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.
Don't be scared by the term, "macros." When I was first starting out, I had no idea what macros meant. In simple terms, when someone says, "You need to get in your proper macros," all they're really saying is, "You need to get in the proper amount of carbohydrates, proteins, and fats." To gain weight, you're going to want to get in 50% carbohydrates, 30% protein, and 20% fat. You will also want to eat at a caloric surplus of at least 500 calories. If you eat less than a 500 calorie surplus, you risk not gaining weight. If you eat more 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 muscle building programs out there. I always recommend to my clients following a program made by a former skinny guy, for skinny guys. This way, you know you're following something that works for your specific body type. In particular, you want to look for a program that contains the 5 big compound lifts. Don't be scared by the term, "compound lifts." All this really means is that you're using more than one muscle group to complete a lift. I recommend doing a program that contains bench press, squats, dead lifts, rows, and pull ups. Programs that contain these lifts will allow you to make serious muscle gains.
3. Train in the Proper Rep Range.
There is a lot of information running wild on the net. The truth is, if you're looking to build 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. Do some research on the rep range for size, and the National Strength and Conditioning Association, and you will find out everything you need to know.
4. Allow at Least 3 Days Before Working the Same Muscle Again.
Overtraining is actually pretty difficult, but if you absolutely love hitting the gym, you should allow at least 3 days for a muscle group to completely recover before hitting that same muscle group again. If a muscle group you're supposed to hit on any given day is still sore from the previous workout, you need to let it recover before hitting it again.
5. Drink Plenty of Water.
I carry around a gallon of water. Do I get made fun of for doing so? Sometimes. But keeping hydrated is one of the best ways to be sure your body is ready for a lifting session. Proper hydration will allow you to lift more weight, build more muscle, and recover much more quickly than if you weren't properly hydrated.
Building muscle takes consistency and dedication. At the same time, this should be an enjoyable experience. Something you may want to look into is CB-1 Weight Gainer. This supplement will supposedly stimulate your appetite, and slow down your metabolism. You can see my review for CB-1 Weight Gainer here: http://www.squidoo.com/cb-1-weight-gainer-review
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