Muscle gaining is a challenging process and boys with skinny physique find it difficult to cope up with the process. It could feel like an uphill battle. But being skinny doesn’t mean you can’t gain muscle. In this article we will discuss tips to gain muscle for skinny guys.
Right approach to muscle gain is the key for skinny guys to gain muscles. If you are looking for some guidance you can approach a certified trainer who can help you create a workout routine for muscle gain. Diet is also a crucial part of the process so you should consider taking help from a certified nutritionist to get a well-planned diet plan.
If you think your physique does not support muscle building then this is the right article for you. Here are some of the tips than can help skinny guys to gain muscle:
Understand your body type
People often get furious with their own selves for not coping with the society’s norms when it comes to a healthy and fit body. But the same people need to understand that each individual’s body type is different and so is yours.
So skinny people or ectomorph body’s are characterized by a fast metabolism which makes it harder for people to gain weight or gain muscle. Once you know how your fat metabolism works it becomes easier for you to take up the right approach.
The knowledge about your body is crucial to guide your approach to nutrition and training, ensuring you focus on what works best for you to achieve your health goal.
Prioritize caloric surplus
For muscle gain you need to create caloric surplus by consuming more calories than you will burn. Create a caloric surplus so your body can use the nutrients to grow the muscles. For skinny guys you would find it a challenge to create a caloric surplus because their bodies burn calories at a faster rate. You need to consume food with nutritional value to create a surplus and just for the sake of consuming more calories.
You can start by calculating your maintenance calories which is the requirement to maintain your current weight. Aim to consume 300-500 more calories per day.
How to increase your caloric intake?
To increase your caloric intake you should:
Eat more frequently instead of consuming large meals once or twice in a day. Focus on consuming 5-6 meals which focuses on nutrient-dense foods. Include food sources which have nutritional value like protein, complex carbohydrates, healthy fats, vitamins and minerals.
Foods like nuts, seeds, avocados, whole grains, eggs, poultry and meat are some of the nutrient-dense foods you need to add in your diet for muscle gains.
You can consume your calories in the form of drinks like smoothies, protein shakes, and even simple plain milk can help you increase your calories intake.
Focus on protein-rich foods
Protein is the building block of muscles and an essential aspect of the dietary approach for muscle growth. Focus on consuming 1.2 to 2.2 grams of protein per kilogram of body weight daily. Try to incorporate protein in every meal and even in your snacks.
Healthy protein sources include both plant-based and animal based-foods that will enrich your meals with the right nutrients for muscle gain.
Include high-protein food sources like:
Eggs: They are a rich source of protein which are also considered complete protein because they have all the nine essential amino acids.
Lean meat: Lena meat sources of protein are good for you because they have minimal fat.
Legumes: People who want to go for vegetarian options could opt for legumes like beans and lentils. Along with that vegetarians also have an option of other plant-based protein sources like tofu and tempeh.
Greek yogurt is your option to add in your smoothies or you can also consider eating it with fruits which will be additional nutrients for your body.
Train with compound movements
When it comes to building muscle, especially for skinny guys, compound movements should be the cornerstone of your workout routine. Compound exercises work multiple muscle groups at once, allowing you to lift heavier weights and stimulate more muscle growth.
Key Compound Exercises:
- Squats: Target your quads, hamstrings, and glutes, while also engaging your core.
- Deadlifts: Work your entire posterior chain, including the back, glutes, and hamstrings.
- Bench Press: Focuses on the chest, shoulders, and triceps.
- Pull-Ups: A great exercise for building upper body strength, targeting the back, shoulders, and biceps.
Training Tips:
- Progressive Overload: Continuously increase the weight or resistance in your exercises to challenge your muscles.
- Consistency: Stick to a regular training schedule, ideally 3-4 times per week, focusing on different muscle groups each session.
Don’t Neglect Isolation Exercises
While compound movements are crucial, isolation exercises help target specific muscles that might need extra attention. These exercises can help in building muscle definition and correcting any muscle imbalances.
Effective Isolation Exercises:
- Bicep Curls: Focus on building your biceps.
- Tricep Extensions: Target the triceps for arm development.
- Leg Curls: Isolate the hamstrings.
- Calf Raises: Strengthen and build your calves.
Prioritize Recovery and Sleep
Muscle growth doesn’t happen in the gym; it happens during recovery. After intense workouts, your muscles need time to repair and grow, which makes recovery a critical part of the muscle-building process.
Recovery Tips:
- Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is when your body releases growth hormones and repairs muscle tissue.
- Rest Days: Incorporate rest days into your weekly routine to allow your muscles to recover fully.
- Active Recovery: Engage in light activities like walking or stretching on rest days to keep your body active without overexerting your muscles.
Stay Consistent and Patient
Building muscle is a gradual process, and for skinny guys, it may take a bit longer to see significant changes. The key is to stay consistent with your nutrition, training, and recovery routines. Track your progress, adjust your plan as needed, and be patient with yourself.
Motivational Tips:
- Set Realistic Goals: Break down your muscle gain goals into achievable milestones.
- Track Your Progress: Keep a workout journal or use apps to monitor your strength gains and body changes.
- Stay Positive: Focus on the progress you’re making, no matter how small it may seem.
Frequently Asked Questions
How to build muscles without supplements?
Ans. One can build muscle without supplements by focusing on exercise routine and diet. Ensure to make strength training a part of your workout routine. Focus on recovery days so your muscles can repair and grow with adequate rest. You also need to incorporate active recovery days by including exercises like compound movements and isolated exercises.
What is the daily routine for muscle gain?
Ans. Consistency is key when it comes to muscle gain. You have to include strength training in your daily routine and focus on your dietary needs. Protein should be your priority when consuming meals for muscle gain.
What are some workout tips for muscle gains?
Ans. For muscle gain, you should prioritize compound movements because they engage your multiple muscle groups simultaneously. But you also have to include isolated exercises in your muscle growth routine because they help to target specific muscle in your body.
