Why is it so difficult to gain weight and put on muscle fast? How come no matter how much you workout you just can’t seem to gain muscle mass?
As a naturally skinny hardgainer myself, I understand the frustration…and in general, the solution comes down to 3 main points. It is normally one or all of these mistakes that confuse us when we think about how to put on muscle fast and keeps us suffering with no muscle gain.
Are you making any of these mistakes?
Not Consuming Enough Calories
Mistake number 1 is usually the biggest, and that is simply that most skinny hardgainers who are struggling to gain weight and put on muscle fast are not consuming enough calories. In addition, meal planning is inconsistent and so your metabolism is effectively all over the place.
Skinny guys need to be consuming at least 3,500 calories per day for fast muscle gain. This needs to be spread over 6 meals to ensure consistent energy levels and prevent the body sourcing energy from your fat reserves and muscle tissue.
Make planning your meals a priority…good nutrition is as important as your workouts. Get disciplined, and expect success. Taking time on a Sunday to plan and prepare your meals for the week ahead is a great way to minimize hassle during the week.
Spending Too Much Time On Isolation Lifts
Unfortunately, a lot of weight training workouts that are bandied about are simply not designed for the skinny guy hardgainer. Those that focus on isolation lifts are one such culprit.
There are 3 reasons why excessive isolation lifting and focusing hard on one muscle group at a time is detrimental to your quest to put on muscle fast:
- You often tire the smaller muscles first (i.e. biceps tire before shoulders), which reduces the intensity of your whole workout
- You reduce your body’s ability to recover from each workout
- You spend more time at the gym than you have to
Stick to compound exercises like Squats, Bench Press, Dips, Bent Over Rows and Barbell Curls, and you’ll see much faster muscle building results, with less time at the gym.
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Thinking More Time At The Gym Is Better
As mentioned above, the less time spent at the gym the better.
That’s sound kinda contrary to what most of us have been taught right? After practice makes perfect, and the more time you spend at the better you’ll be, no?
Well, trying to put on muscle fast is one of the situations where these maxims are not really applicable. You see, gaining muscle is about correct nutrition, appropriate workouts, and intensity. Efficiency is the key, not simply how many gym hours we clock up.
A good all-body workout routine for a skinny hardgainer should last no longer than 45 minutes to an hour and be performed 3 times per week.
Sufficient rest is required to allow your muscles to repair and grow. Overtraining does you no good…in fact it actually causes you to stunt your muscle growth.
Discover how a self-confessed “skinny twerp” learned the secrets that helped him to overcome his “skinny genes” and put on muscle fast, packing on 41 pounds of lean muscle mass in 6 months to become a National Fitness Model champion ==> How To Put On Muscle Fast