Skinny guys looking at how to get muscular are often led astray by the claims in bodybuilding magazines and TV shows that the road to success lies in the latest pills and powders, or that their genetics simply restrict them from obtaining a muscular body.
I'm here to tell you that that's a load of hogwash. Getting muscular is very achievable for the skinny guy, in fact, we tend to look more impressive because of our naturally low body fat.
5 Lb Whey Protein
Here are 4 strategies that you should use in your quest of how to get muscular fast.
Increase Your Protein Intake
Lack of sufficient protein intake is a major why skinny guys and hardgainers struggle to get muscular quickly.
You should be consuming around 1 gram of protein per pound of bodyweight in order to see massive muscle gains. So if you weight 150 pounds you should aim to get around 150 grams of protein per day.
This may seem like a lot, but split over 6 meals per day it is achievable. It goes without saying that the best way is to get as much of this protein from natural sources like lean meats, fish, egg whites, nuts, beans and pulses. Using a good quality protein shake like a 100% Whey isolate, is a great way to give yourself the extra protein boost you need, particularly when used as a post-workout drink.
Lift Heavy
Lifting heavy weights is the real secret of how to get muscular and gain weight. You should aim to lift lower reps, between 8-10, but at a higher weight, and aim to do better each time in the gym.
This technique is known as progressive overload and has been proven to be the best way for skinny guys and ectomorphs to get muscular.
Work Out With More Intensity
Many folks think that in order to get muscular you need to be a gym rat, spending hours every day down the gym.
This is not true. In fact, if you are spending more than a hour a day 3 times per week, then you are either probably doing too much or not doing it with enough intensity.
The key to getting muscular is to perform your workouts with high intensity and be disciplined with your rest time. This will maximise your time in the gym and prevent you from fatiguing too quickly.
All Body Workouts Are Better Than Splits
I always recommend that skinny guys who want to get muscular should perform all-body workouts as opposed to splits (upper body one day, lower body the next).
There are a couple of reasons for this. First, you spend less time down the gym, and second, you allow your body a full day to rest. Splitting your workout means that you are still working certain muscle groups every day, just to a lesser extent. And anyway, certain exercises like Squats and Deadlifts, work both your lower body AND your upper body, so it is difficult to know exactly when to do it if you do split workouts.
If you want to know how to get muscular it is better to get complete rest for a full day in between sessions.
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Dec 15, 2011 02:24:40
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