If you are skinny of course, you can still build muscle. However, you need to know how to go about it. It isn’t as simple as just signing up for a gym membership and then lifting weights 3 to 4 times per week.
The first muscle building tip on building muscle quickly:
To go from skinny to building muscle, you will need to ensure you are eating enough to gain muscle and weight. To determine what your daily caloric needs are for gaining muscle and weight, and your activity level, weight, height and age into the calculator. This calculator will provide you with an estimate on what your specific caloric needs are for gaining weight, losing weight, or maintaining weight. If you’re skinny and would like to build muscle you need to ensure you always receive the amount of calories necessary for gaining weight on a daily basis. If you are skinny, it indicates your metabolism is burning more quickly than most people’s meaning you need to eat more to provide your body with the excess energy it needs for building muscle.
Going forward you will need to watch your weight closely as well as your muscularity. Fairly soon you’ll know whether the increased calories are sufficient or if you need to raise it even higher. After a couple of weeks through the trial and error process, you will know precisely what the daily caloric needs of your body are. After you have that figured out, then you will begin to notice your ability for building muscle will increase exponentially! Use the calculator as a helpful tool. The calculator doesn’t provide you with an exact science since all of us have different metabolisms. However, the calculator is an excellent place to start and a great tool. Once again, make sure to keep a close eye on the muscularity and weight and pretty soon you will know what the daily caloric needs are for your body to either lose weight or gain muscle and weight.
To build muscle fast, you need to ensure that your calories are coming from quality food sources. Whether you are fat or skinny in order to build muscle quickly, you need to supply your body with foods that are dense in nutrients in order to grow in addition to calories. Therefore, the quality of the calories that you consume is also important. You cannot simply eat fast food and cookies and expect that you can build muscle that way. You will need to get a sufficient amount of quality Carbs and Proteins into your diet to build muscle quickly. And you don’t need to consume excessive quantities of protein to build muscle which is what is suggested on protein supplement labels as well as in the muscle magazines. Many people claim you need to consume at least 1 to 3 grams of protein for each pound that you weigh. However, that is outrageous! But yes you do need to have more than an average guy does. Here is a calculation that you can use:
Current Weight (pounds) x .80 = Your Daily Protein Requirement
So if you weigh 160 pounds x .80 = 128 grams of protein
Regarding Carbs you will need around 2.5 to 4 grams per pound of body weight every day to build muscle quickly. So if you’re sick and tired of being skinny or not seeing any muscle gains then return here to review how important nutrition is.
Also be sure that you consume the best sources of protein for building muscle fast.
And also be sure you consume the best carbohydrate sources for building muscle quickly. Carbs is especially critical for skinny guys wanting to build muscle quickly.
Our next muscle building tip for building muscle quickly is performing the right exercises! Many times guys believe they can build muscle through doing isolation types of exercises like leg extensions, triceps extensions, chest flyes and bicep curls. However, this is entirely wrong! The very best exercises for building muscle quickly are always compound, multi-joint exercise. Therefore if you are sick and tired of being skinny, and tired of not gaining any muscle and being weak then see the exercises that you need to be focusing on below for building muscle fast.
Second muscle building tip for building muscle quickly.
Doing Exercises Incorrectly! Using the improper exercise form is most likely the most common problem of all, and is why there are so many weightlifters who are unable to build muscle quickly. The main issue many people have is that they cheat, how some individuals also just do exercises in an entirely wrong way and end up getting injured. The best way of avoiding this is to carefully review videos and diagrams. Among the exercises that are most commonly done wrong are the seated rows, dead lift and squat. When doing squats, many individuals will often bend their backs incorrectly, which significantly increases the chance of injury. The same thing is true for dead lifts. When it comes to people cheating, the two most common exercises are bench press and standing curls (barbell or dumbbell). When performing curls, individuals have a tendency of leaning backwards, to give themselves more leverage to move the weight with That is likely to lead to your hurting your back or not working your arms at all. Your forearms are the only thing that should be moving and not your back. When it comes to the bench press, I’ve noticed many people having a tendency to just do a quarter or half reps due to having too much weight on the bar. A lot of people will arch their back as well or bounce weight off of their chest, or lift their legs from the floor. If you do the exercises with the proper form, you will be o your way to building the muscle that you want.
Third muscle building tip for building muscle quickly:
How Many Reps and Sets do I need to do to build muscle quickly? One of the most important parts to a successful muscle building plan is answer the question of what number of sets should be done per exercise. You will probably be astonished by what I am going to tell you, and it is the best way of building muscle quickly. A majority of people are used to doing four sets for each exercise at a minimum. Some might be doing, even more, sets and I used to do that too. There are numerous bodybuilding experts out that that stress doing several sets for each exercise with a total of 20-25 sets for each workout to gain muscle mass. In my experience, however, wasting weeks or months working out at the gym using this approach and seeing no or little results got me to the point where I almost quit! I have discovered that doing 10 to 12 sets per workout is all you need for building muscle fast. Most of the today’s muscle building magazines are not telling you anything like that. I wouldn’t ever recommend a muscle building workout with high sets for skinny guys wanting to build muscle. A majority of individuals over train since they do too many reps and sets. Many people have poor recovery ability due to not eating right and not getting enough sleep. They are completely stressed out from everyday life. That is why doing fewer sets is a lot better for a majority of people since those guys who are tired of being skinny want to build muscle fast.
It appears that the average muscle building routine has a rep range for upper body exercises of 10 to 14 reps. This is again wrong since when you perform 10 to 14 reps what you are doing is building up lots of lactic acid which leads to muscle fatigue. Invariably the quality of the sets that follow will decline. The key to getting bigger and building muscle is building strength. This becomes more difficult the higher up the rep range that you go. Without any increased strength you also don’t grow any muscle. However, for leg exercises, high reps are actually the best rep range. This is due to the amount of time that we spend on our feet and that our hamstrings, thighs and calves have adapted to these daily demands. So for the legs higher reps is best for achieving massive muscle growth. For upper body exercises your rep range should be 6 to 12 and for your lower body 12 to 20 for building muscle quickly.
Fourth muscle building tip for building muscle quickly:
Force your body into building muscle quickly. After you have imposed a new demand on your body (lifting weights), exhaustion is always the initial response. The body continues fighting to return to its prior equilibrium level. However, the human body is incredible and won’t be content with that. The body wants to prepare itself for the demand so that the next time that it is faced with it, the body overcompensates and rebuilds itself stronger and bigger. That’s exactly what you want it to do! Soon you will realize the effect when you’re able to exceed your prior performance at the gym (bench press going from 225 lbs with 5 reps up to 225 lbs with 7 reps). This results in stronger and larger muscles. The reasoning behind why you need to aim for topping the prior week’s performance at always and continuously adding weight onto your movements or performing more reps using the same weight. It is because your body adapts quickly to the same reps and weight in your workout. So whenever you repeat the workout the second time you don’t have any choice but to increase the reps or weight. I cannot stress this tip enough and you need to make sure that you don’t discount it. Each workout that you do is a war between yourself and your prior performance at the gym. You need to do everything you can to ensure that you come out victorious every time that you can. Some battles you will end up losing. However, you want to make sure you don’t lose the war. You need to stick with that crucial fact or you won’t ever develop that muscular body that you want. So if you are sick and tired of being skinny, not having any muscle, of being weak, make sure you understand the importance of controlling the hormonal response of your body for building muscle quickly.
Take Full Advantage Of The Hormones In Your Body For Building Muscle Quickly
Fifth muscle building tip for building muscle quickly:
REST and Training Session Length: Whenever you start a training session, testosterone and growth hormone are released by your body. Releasing these anabolic hormones will peak at around 27 minutes and then fall back to around a 45-minute baseline. When you train for longer than 45 minutes, it begins to increase the amount of cortisol that is released. This catabolic hormone eats away at your muscle tissue and also increases body fat storage. When you go beyond 45 minutes is also seriously decreases testosterone production. It is referred to as the testosterone/cortisol ratio. Whenever you try to stay in an anabolic state (which is the condition where your body can build muscle quickly), then you want your testosterone levels to remain higher while your cortisol levels should be kept lower. That is why I recommend that your workouts always be limited to a maximum of 30 to 45 minutes. That is why I break my workouts down into body parts. So you only are at the gym for a maximum of 30 to 40 minutes. After 45 minutes, your performance will start to suffer. Also, your mental focus will start fading. For most people, it is hard to give everything they have, one set after another for longer than 30 to 45 minutes. When your body building workouts are limited to this length of time, it helps to ensure that you have a high mental focus from the start and that remains throughout your entire workout.
If you go into the gym knowing you are going to be working out for two hours, frequently it will be hard to fire yourself up enough to effectively work out and keep up with any muscle building workout program. Another advantage to shorter training sessions is you can train body parts much more frequently. That is because you recover a lot more efficiently and faster when you have shorter workouts. Therefore, the lesson here is to have 45-minute workouts maximum, excluding warm up times. When you go any longer than that it will just lead to lacklustre results and over training and the risk of injuries will increase.