Although a majority of people usually search online for ways to lose weight, others are looking the other way. Check out 7 steps to build muscle for skinny guys.
Skinny people who try to get bulkier and build muscle, but find a hard time doing are referred to as hardaingers. If you are one of those people and are looking for a few tips on how to change that, Max Posternak has some advice for you.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and get stronger. His YouTube channel has over 4.8 million subscribers.
He shared a video explaining a few steps to build muscle for skinny guys or hardgainers. Be sure to keep these in mind.
Related: Muscle Gain Mistakes – Hardgainer vs Easygainer
7 Steps to Build Muscle for Skinny Guys
1. Not Eating Enough Calories
This is the most common problem for people who cannot build muscle. “Hardgainers think that they eat so much, but that is usually not the case,” Posternak explains.
To build muscle you need to be in a caloric surplus, especially if you are not a complete newbie in the gym.
2. Increase Your Carbs
Studies show that when you compare low-carb diets with high-carb diets, the high-carb people maintain their strength better, recover faster from their workouts and they stay in a more anabolic muscle-building state
3. Progressive Overload
If you are struggling to build muscle, in general, it means you are not applying progressive overload to your training. In this case, you “don’t consistently place a higher and higher level of tension on their muscle.” Don’t just keep doing the same workout for months without adding extra weight to the barbell or varying the exercises.
4. Undulating Periodisation
If you are stuck, you could apply undulating periodisation which is when you cycle your rep range during each workout. “A small rep range, like 3 reps, would allow you to use a lot heavier weight and build strength, while a higher rep range, above 10 reps, will make your body more efficient at clearing out lactic acids, helping you feel less fatigued,” Posternak explains.
Undulating periodisation will also help you break through plateaus in your workout.
5. Eat Enough Protein
Eat all the proteins that are recommended in your macros. The amino acids found in protein are the building blocks for your muscles.
6. Don’t Overdo Cardio
If you are already skinny, you don’t want to overdo your cardio sessions. Cardio hurt muscle growth as shown in a study from 2012.
7. Get Enough Sleep
If you don’t get enough sleep, not only you could be hurting yourself, it can hurt your body composition. A study found that when people slept 40 minutes less per day, the amount of weight they lost in the form of muscle ranged from 20-80 per cent.
If you want a deeper explanation from Posternak on the 7 steps to build muscle for skinny guys, check out his video below.
VIDEO – Steps to Build Muscle for Skinny Guys
Read More: How to Lean Bulk Without Getting Fat
Image Sources
- Man and barbell: Estudio Polaroid / Pexels