Muscle Palace: how to gain muscle mass for skinny people
Showing posts with label how to gain muscle mass for skinny people. Show all posts
Showing posts with label how to gain muscle mass for skinny people. Show all posts

Saturday, March 11, 2017

How to Gain Muscle Mass Fast - Tips for Beginners and Skinny People

gain muscle mass for skinny people

Many skinny guys, mostly hard-gainers, are looking for an answer to a question how to build muscle mass. It is hard for many guys to add muscle mass on their skinny body, mostly because of genetics or probably because they don't follow right diet and training plans. 

Okay, so you've been in a gym couple of times and you saw many big guys and you are starting to lose hope for gaining muscle mass. Or, you maybe never stepped into a gym and you want to learn some tips for gaining muscle mass for skinny guys like you before you start lifting. If you are one of these guys then continue to read these tips for gaining muscle mass for skinny guys.

1. DIET 

high protein foods

The most important thing is that you eat a right amount of healthy foods. If you are a hard-gainer you will have to eat a lot, eat every three hours. Your diet plan should consist of three big meals and at least three snacks. Those snacks won't small as you might think, it is just named snacks because it should be a fast meal that is smaller than those three big meals. 

To gain lean muscle mass you have to be in caloric surplus, which means that you need to consume more calories than you spend. And it has to be like that every day. Warning, that doesn't mean that you have to eat junk foods and a lot of sugars, you are looking to add more muscle mass, not body fat. 

TIP: Eat a lot of protein foods to build muscle, but consume twice more carbs for more muscle gains. Many guys make mistake by focusing only on proteins. Proteins are the most important nutrient for building muscle, but carbs and fats are very important too. Your meals need to contain all three macronutrients, proteins, carbohydrates, and fats.

Check out what foods you should eat to gain muscle mass:

Also, at least one of your meals should be your post-workout protein shake. Give homemade mass gainers a try, they are healthy and high in protein, carbs and fats calories. They will make your muscle mass building easier and faster:


workout for muscle mass

Together with your diet plan, you will also need a good training routine to follow to build lean muscle mass. If you never lifted a weight, I advise you to start working out at home for some time before you start going to gym. Bodyweight exercises are great for beginners to gain some muscle gains and strength before starting to lift heavy weights in the gym. 

Try one of the Bodyweight Workout Programs:

I also recommend to all beginners to first find a workout to increase their strength and follow that routine for at least one month and after that start making gains with hypertrophy (muscle growth) workout routines. One of the most popular workout programs among bodybuilders is Reg Park's 5x5 Workout that is great for beginning lifters to make some muscle mass and strength gains.

Now, if you followed these two training tips you are ready to aim for muscle hypertrophy. Ideal rep range for muscle growth is 8 - 12, and the number of sets doesn't need to be higher than 4. I recommend Full-Body Workout Routines to gain more muscle mass than with Split Routines. Exercises used in full-body workouts are compound movements that are best for building muscle mass and with full-body workouts, you will target all muscle groups which results in more stimulation for muscle growth.

Focus more on compound exercises and don't waste your time with isolation and machine exercises. You won't go so far with them. Best muscle-building exercises are heavy compound movements like Squats and Bench Press. 

3. Supplementation

muscle building supplements

The supplements are at the 3rd place after diet and training. You can't build muscle mass by consuming supplements every day but without consuming a right amount of nutrients. But, supplements can be a great addition to your diet plan and support your muscle growth. Don't waste your money on every supplement that is advertised. Most of them are unnecessary and won't help you to build muscle mass.

Other factors

Some of other factors that are important for building muscle mass are quality rest and testosterone production. They are also very related, without quality rest you can't produce enough testosterone levels for building muscle mass. Rest is very important, you are gaining muscles while they recover. So, don't train every day. Training every day is only good for steroid users, they can build muscles all day long. Give yourself a quality rest after a workout and at least one day rest between training days. It is recommended to sleep at least 8 hours every night to let your muscles recover and grow.

Also, boosting your testosterone levels will help your muscles to grow, so check out these tips for naturally boosting testosterone levels:

If you try following this guide I promise you that you will see your muscle gains for at least two months. Be very persistent, and don't lose motivation. You want to make a change that will positively affect your life so don't ever give up and there will come a reward after a hard work. Good luck!

Thursday, February 16, 2017

Tips to Gain Muscle Mass



how to gain muscle mass

Train and Eat to Gain Lean Muscle Mass 

That means not to eat too many sugars and junk foods to get weight quickly. That is very easy. Start eating a lot of pizza and ice cream every day and for one month you would be fatty and with big tummy and love handles. You don't want this, believe me. Better stay skinny. Abs are very important for every guy that wants to look handsome and strong. That is why I don't respect new bodybuilders that won all those competitions like Mr. Olympia. Most of the year they look so fatty and just big, not unaesthetic and unattractive.

Check out this diet and workout programs for muscle mass:

 Eat a Lot of Healthy Food

You will need macro nutrients and to gain muscle mass you will need more food than you ate before, but as I wrote eat only healthy foods with only some cheat meals from time to time. Consume a lot of protein from foods and supplements like Whey Protein and also a lot of Carbs and Healthy Fats. Don't avoid fats, you need them believe me. Only 100 grams of good fats will fuel you with 900 calories and that would be enough for you for one day, rest of calories eat food with Protein and Carbs. I will write more about how to split those calories in your meals in my other posts but remember this tip.

Check out diet tips for lean muscle mass: 

Train Hard - Don't Waste Your Precious Time in Gym

Don't just waste your time by talking to others in the gym and resting a lot. You must rest after sets and workouts but don't let yourself rest more than one or two minutes, one between sets and two between workouts. That is enough to keep your muscle pumping whole the time while you train, don't let your body get cold, WARM UP and GO HARD.

Rest and Sleep Well

After hard training, you will need to rest your muscles. Keep in mind that your muscles grow while they are resting after hard workouts and post-workout meals. You get yourself pumped in the gym, well fed in the kitchen and RESTED IN YOUR BED. Those three rules you must follow to achieve great muscle gains believe me.

Lift Heavy and Use Compound Moves

Well, those tips that I mentioned are the most important but I must also say that this is a very important rule. Don't waste your time isolating your biceps with some light weight, you will see some results in size of your muscle but nothing can compare to Compound Workouts. I will just mention them here and put a video that explains why you need compound moves to get stronger and also gain more muscle mass:

- Bench Press
- Squats
- Pull Ups/Chin Ups
- Dips
- Dead Lifts
- Rows (Bent-Over, T-Bar Rows)

Check out the list of best exercises to build muscle:

5 Best Muscle-Building Exercises

That is it. Follow these main rules for mass and work hard to get what you want.