The article "15 Muscle Building Rules for Skinny Guys and Gals!" talks about build muscle, it was created by Anthony Ellis.
WHY CAN'T YOU GAIN WEIGHT? Though there may be many reasons why you may be thin, the most apparent reason is casue of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metbaolism. That simply means that your body burns calories at a faster than normal rate. You must take that into account whenever you're considering a particular diet or training program.
Is it geared towadrs somebody with your metabolism and goal?Now as you know, there is many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there is a few UNIVERSAL thigns that all skinny guys must do.Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.You should be able to easily itnegrate these rules into your current program to make it more suitable for your particular body and goals.GENERAL RULES1.Get the proper information that pertains to your SPECIFIC condition and goals.The first big trouble I find in most human being is the lack of correct information.
Yes you're motivated and doing things, but your effort is wasted on incorrect diteing and training information. Basically, skinny guys are taking advice from human being who have never had a weight gain trouble.
Want to know how to gain weight?
Then find somebody who has walked your shoes. Someone who has been where you're.2.Set a specific goal and create a plan of attack.If you were to drive cross country to antoher city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently? Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easliy get lost or side tracked. This happnes more often than you know. I see many human being in the gym just doing whatever, or just eating whatveer -- no plan or specific goal. They wonder why they don't make progress.
They have no focus.Having a specfiic program to follow allows you to take action each day.
This action is focused on specifically getting you to your destination qucikly.
There is no thinking, debating or guessing.
You just do it.
A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.3.Have confidence in yourself and belief in what you're doing.Let’s face it; we live in a cruel world. Hate and jealously is everywhere.
For most human being who begin a fitness program to imprvoe themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.The most insulting thnigs you hear may be from friends, co-workers and acquaintances at the gym.
People hate change. It makes them insecure, cause they suddnely discover there’s more to you than they were probably willing to admit. They fear that you may actually aciheve your goal. It makes them look less “superior”.Once you have begun your plan, you must have faith and think in what you're doing.
Stay focused and aviod overly critical or negative human being. If you have to, keep your business to youreslf. When I first began my program, I stopped talking abuot what I was doing cause I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”. Funny thing is, at that moment those human being are cosntantly bugging me for advice.It’s your life. It’s your body. It’s your dream. Don’t allow your success or failure to rest in the hands of others.WORKOUT RULES4.
Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.Recently a client of mine informed me that somebody in the gym stated that he was training all wrong and he needed to trian 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.The person gviing the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took that infomration very seriously. So seriously that he changed his program and did not inform me until a week or so after. This particluar person had been making great progress on his current program, yet he allowed that one person’s comment to overshadow that progress and convince him that his program was inadequate.
This is a mistake and it showed in his lack of further progress.In addition, don't judge the validtiy of what a person says by how they look. Just cuase the guy is huge doesn't mean he is spewing pertinent advice for you.
Many human being that have big physiques are big despite of their training, not cause of it. I know some huge guys that know very ltitle about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelilgent way.5.Workout InfrequentlyThis is the most difficult concept for many to grasp simply cause it involves less action, instead of more.
When we get motiavted and start a new program, it’s natural to want to do something. We want to train and train and train.
Thinking all alnog that the more you train, the more muscle you will build. Unfortunately, that could not be farther from the truth.More training does not eqaul more muscle growth.
Understand that the purpose of wieght training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be bulit.
That only happens when you're resting. You do not build muscle in the gym, you build muscle when resting!
If you never give your body any essential “non active” time, when will it have a chance to build muscle? Think about that.Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases.
Individuals who are ntaurally thin and have difficulty building muscle tend to require less training and more rest.6. Fcous on Multi-Jointed LiftsMulti-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many diffeernt muscle groups simultaneously.
For those needing to gain weight, that is ideal cause these lifts put your body under the most amount of stress.
This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in incraesed muscle gain all over the body.You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.7. Focus on Using Free WeightsFree weights are preferred over machines for many reasons, but most importantly cause they allow the stimulation of certain supporting mucsle groups when training.
Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more mucsle faster.
Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight? 8. Lift a weight that is challenging for youBuilding mass involves lifting relatievly heavy weight. This is necessary cause the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are hottest stimulated by the lifting of heavy weight. A hevay weight as one that only allows you to perform 4-8 reps before your muscles fail.Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.9. Foucs more on the eccentric portion of the exercise.When you lift a weight, it can be divided into three distinct periods. The positive, the negtaive and midpoint. The concentric or “positive” motoin usually involves the initial push or effort when you begin the rep.
The midpoint is signaled by a short pause before reversing and returning to the statring position. The eccentric, or “negative” portion of each lift is characterized by your resistance against then natural pull of the weight.For example, when doing push-ups, the positive motion is the actual pushing up motion.
Once you have psuhed all the way up, you hit the mid point.
The negative motion begins when you start to lwoer yourself back down.
Most would simply lower themselves as fast as they pushed up, but I recommend extendnig and slowing down that portion. Slowing down the eccentric part of the lift will help to stimulate more msucle growth.
It actually actiavtes more of the Type IIB fibers mentioned about in Rule 7.10. Keep your workout short but intense.Your goal should be to get in, stimulate your muscels and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit eevry “angle”. This should only be a concern of somebody with an already developed, mature physique who is trying to improve weak areas.If you have no pec, don’t concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest.
You should do no more than 2-3 exercises per body part. That’s it.
Doing more than that won’t bulid more muscle, faster. In fact it could posisbly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise drmaatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.If you don’t want to lose muscle during your workouts, I recommend limiting your sesisons to no more than 60-75 minutes MAXIMUM. Less if you can.11. Limit your aerobic activity and trainingHonestly, I do not do any aerobic activity when I am trying to gain weight.
This is mainly cause it interfeers with the important “non-active” time my body needs for muscle building and recovery. I do understand that huamn being have lives and other activities that they don't want to give up, so it must be kept to a minimum.
It won’t hurt your progress as long as you don’t over do it. If you find that you're doing more aerobic activity weight training, that’s overdoing it.I also don’t recommend it cause human being tend do it for the wrnog reasons.
Many start aerobic actiivty cause they think it will help them to lose fat.
While that is true, it won’t do so on a high calorie mass diet. To lose fat, you need to be etaing fewer calories.12.
Don’t progarm hopHere’s how it usually happens. You’ve just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you're tierd of it and really want to start that routine instead cause it sounds better.I call these people, “program hoppers”.
They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any rseults. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise.My advcie is don’t do it.
This is a bad habit that never leads to a positive outcome. Understand that it takes time for any prgoram to work.
To be successful, you must follow your program consistently. Yes, there is many different training methods and interetsing routines out there, but you can’t do them all at the same time and jumping around won’t allow enough time for any of them to actually be effective for you.
Pick one that is focused on your currnet goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.EATING RULES13. Eat moreThis rule is pertty simple, but usually the one that is not done correctly.
If wegiht gain is your goal, then you will need to eat more food. Period.
In most cases, you will need to eat more than you're normally accustomed to.One lagre trouble that I had when starting out is I just had no appetite. I knew I needed to eat more, but I just did not want to.
I had to force myself to eat at each meal. Thankfully, after about 2 weeks, my appettie grew. I was becoming hungry before each meal, and if I did not eat my meal at the normal time, my body knew it.If you have that problem, you stlil must eat something, no matter how much.
Start off making yourself eat something small like fruit every few hours.
Then, as your apeptite becomes more active, gradually move into more real food.What that will do is gradually get your body accustomed eating at regular intervals. Eventually you will be hungry before each meal time.When eating more, you will need to make sure that you're getting plenty of good quality protein. Protein is a nutrient that is essential for building muscle. Every meal that you eat should contain some form of portein. Meal Replacement Powders like Myoplex are excellent for that purpose. They enable you to eat large amounts of good quality portein in a very convenient manner.14.
Eat more oftenIn adidtion to eating more calories, you should also strive to eat more often throughout the day. Eating infrequently, or going long periods without eating, will cause your body to breakdown muscle tissue for the calories it needs.
This is especially true for those with fast metabolisms.Spreading your meals throughout the day will give you more manageable meal sizes, improve nutrient assimilation, and make sure that your body always has the calories it needs for msucle building and repair. I recommend eating a high protein meal every 3 hours. During normal waking hours, that usually equals about 6 meals.Now, I know what you're saying, “I’m too busy to do this”, or “how can I do that with a full time job and school?” Don’t let the thought of that being too difficult keep you from doing it. It may seem very inconvenient at first, but once you get in the habit of doing it, it becomes second nature and you don’t have to give it much thouhgt. Trust me, I’ve been doing it for yaers and do not feel that it’s limiting or time consuming.15.
Use Nutritional Supplements.Before you buy any product, remember that supplements are not magic.
Too many hmuan being think that just cause you buy the latest product, it guarantees that you will automatically begin to pack on the pounds. The truth is that supplements are only there to enhance an already solid diet and workout program.They can give you the extra edge by:* Adding More Convenience: Using food supplements like Myoplex or Designer Protein help to eliminate the common trouble of 'not enough time', by providing you with a quick, efficient way to get your required nutrients each day. They make eating large amounts of calories and protein easier for human being with low appetites.* Increasing Strength Levels: Products that contain Creatine, like Phosphagen HP or Cell-Tech enable you to swing the odds of gaining more weight in your favor by increasing your strength output. Creatine enables you to lift heavier weights, which will stimulate more muscle fibers and cause more muscle growth.* Decreasing Recovery Time: Vitamin C is essential to preevnt free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue. All of that helps dercease the amount of time you're sore.* Enhancing Your Immune System: Weight training increases the body's need for many minerals like magnesium and selenium. I always use a good multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide.
I simply don't have the time or desire to do it any other way.
This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.IS THIS POSSIBLE? Yes, but I have to be honest and say that from my experience, gaiinng weight is much more difficult than losing fat. Even if you're doing everytihng right, it will still be difficult cause you're fighting against what your body naturally prefers.
If you're naturally thin, building an impressive physique involves persistence and determination, but no matter what anyone says, it is well within your ability.
Good luck and for more information on how to gain weight, be sure to cehck out my website at http://www.Fastmusclegain.ComFormer "skinny guy" Anthony Ellis is the author of Gaining Mass. The most widely used weight gain prgoram in the world.
This unique program designed to help human being gain weight and build muscle, is currently being used in over 90 countries. For more information on how to gain wieght and build muscle, check out his website at http://www.Fastmusclegain.Com
|
