There are few things that are more frustrating than trying to gain weight and muscle mass but struggling to do either.
Doesn’t seem to matter what you eat, what exercises you do down the gym or how many bodybuilding magazines you read you just can’t seem to get that burst of muscle growth you desire.
Seeing no muscle gain can sometimes make you think that this is just your lot and you should settle for it…after all, if you’ve got skinny genetics what can you do to change them, right?
Frankly, I don’t go in for all that nonsense that a lot of the magazines like to spout, i.e. that gaining muscle mass is all about genetics…you’ve either got it or you haven’t…
There may be some truth to that it you’re looking to become the next Mr. Olympia, however, the average “hardgainer”, shouldn’t listen to that kind of “advice”.
So today I’m going to show you how you can beat the “No Muscle” curse and refuse to be held captive by your skinny genetics.
The 3 Mass Gaining Pillars For Folks With No Muscle Gain
To keep this simple, I’m going to break it down into the 3 most important factors that you need to focus on if you’re serious about gaining mass and building muscle.
Increase Your Calorie Intake
Yeah, yeah I know you’ve heard it before, but seriously…this is the real key to gaining weight and how to make your muscles bigger. If you’re struggling with no muscle gain or growth then chances are you simply aren’t putting enough calories into your body on a daily basis.
And when I talk about calories, I mean a BIG increase in your daily intake. If you’re a naturally skinny person then your metabolism is no doubt playing havoc with your ability to gain muscle mass.
By increasing your daily calorie intake and splitting your meals more regularly throughout the day then you make sure your muscles are always being fed and thus are able to continue growing.
Calorie numbers depend on your individual circumstances but a rough rule of thumb is 24x your body weight (in pounds), i.e. if you weigh 150 poundsyou will need around 3,600 calories per day (24 x 150).
This may seem a lot at first but bear in mind it should be split over 6 meals per day…
Focus On The Big Mass Building Exercises
One of the biggest reasons why most skinny guys and gals fail to gain weight and suffer with no muscle growth is simply that they are doing the wrong kind of exercises. Sadly, it’s not enough to just go through the motions and perform any old exercise routine…no two exercises were created equal. Following a no nonsense muscle building routine is the way to go.
To see serious muscle growth you need to focus on the big muscle building exercises such as Squats, Bench Press, Bent Over Rows, Deadlifts, and Shoulder Press. These should be the foundation of any mass building routine as they are what are known as “compound” or ” multi-joint exercises”, meaning they work multiple muscle groups at the same time instead of isolating the movement to just one group such as biceps.
Perform them using free weights instead of machines to get even more bang for your buck.
Inadequate rest is another of the main reasons why skinny folks see no muscle gain and end up staying skinny.
Why is rest so important? After all, no pain no gain, right? Surely the more we train the bigger we get?
Well, no. That may seem logical in today’s fast-paced 24/7 world, but our bodies work in a different way.
During workout sessions our muscle tissue suffers minute tears from which it needs to recover and repair itself. It is this repair process that actually results in bigger muscles. It therefore makes sense that in order to repair itself the muscle tissue needs rest.
How much rest?
At least a full day’s rest between workouts should be the minimum to aim for. Making sure you get adequate sleep is also essential since natural anabolic growth hormones are released during deep sleep, which accelerates the muscle building process. Likewise too little sleep can result in the production of catabolic hormones which can hamper muscle growth and in some cases even reduce it.