This is a contributed post on muscle building tips for skinny guys by John Fraser.
I’m what you call a “hardgainer”. That is, I can eat whatever my heart desires and as much of it as I desire without gaining a single pound. I don’t expect to ever become completely “jacked”, but I would like to fill out my lanky frame a bit. With this being known, do you have any muscle building tips for a hardgainer like myself?
So you’re one of them. I’m sure you’re the trending topic for anybody who struggles to lose weight and I bet they look at you in jealous anger. You’re probably not going to get much sympathy from them, but there are a few things that I would like to tell you.
First, nutrition is still incredibly important if you want to pack on lean mass. Sure you might ‘think’ that you can eat whatever you want and in the amounts you want without gaining a single pound, but the truth of the matter is that everybody has a breaking point. That is, everybody has a set amount of calories that they’re body can take in each day and if you go over this number, regardless of how fast your metabolism is, the excess calories are simply going to get stored as fat. In addition to this, if you’re eating nothing but junk food, those calories are much more likely to get stored as fat as well. I remember reading about autopsies done on soldiers who had died in the line of duty in Iraq. Their veins looked as if they belonged to 60 year-old cardiac arrest victims, even though many of them were under the age of 30. What I’m trying to say is that if you want to be healthy and gain lean muscle without fat, then eating healthy is going to be the best approach for you.
It’s also important to be realistic with your goals. If people call you “String Bean” or “Tommy the Twig”, then you probably don’t have the genetics to be the next Arnold. Unfortunately, some of us have been blessed with naturally skinny genetics, while others of us have been blessed with genetics for being overweight. Although there’s nothing you can do about it, you just need to train as hard as you possibly can and try to maximize your genetics, through utilizing the correct diet and training principles. Instead of comparing yourself to other (bigger) guys in the gym or even your friends, just focus on yourself. Sure you can add muscle mass, but it’s going to be different. It will look bulky on your small frame and that’s really all that matters.
Muscle Building Tips
Now that we’ve talked about genetics and the role they play in building muscle, let’s go ahead and talk about some things that nearly every bodybuilder does to pack on muscle Here are 9 tips to get you started:
- Lift weights. This is obvious.
- Never do more than 15 reps and never go lower than 5 reps.
- Train until failure. In other words, you should be fully fatigued on the last rep.
- Always push yourself to beat your previous workouts. If you’ve gotten stronger, you’ve gotten bigger.
- Always make sure you’re eating. With your fast metabolism this is going to be especially important. Just remember to eat clean foods – complex carbs, animal proteins and plenty of dietary fat should do the trick.
- Consume at least one gram of protein per pound of body weight each day.
- Never overtrain – If you’re lifting weights more than 5 times per week, you’re risking overtraining.
- Stop doing cardio. With your fast metabolism, you can’t afford to burning off additional calories.
- Eat more saturated fat. Saturated fat boosts your testosterone levels, which might help you build more muscle.
So I hope this has given you some better insight on what you can expect as a so-called “hardgainer”. Never let this term get you down. As a “hardgainer”, you’ll still see fantastic results in the gym if you follow some of the tips above.
Good luck Mike!
About the Author – My name is John and I’ve been lifting weights for an incredibly long time. Throughout my years of lifting, I’ve learned about pretty much any fitness subject you could imagine – from packing on muscle, losing fat and so on. Because of my vast wealth of information I love sharing it with people, so I hope you enjoyed this article.