There is nothing worst than being one of the skinny kids in high school who can 't even bench press the bar. I know because I was one of them. I remember going into my sophomore weightlifting class thinking I was "big", just to get embarrassed by mass monsters who could easily bench 1.5x their bodyweight.
That 's when I decided that it was time for a change. From that point on my life has revolved around fitness and becoming stronger. I can now bench 2x my bodyweight and am more confident than ever, but the change didn 't occur overnight.
It took years of hard work and dedication, but I fell in love with the process. Today, I 'm going to share the 7 most important tips that I personally followed to go from skinny to muscular.
1. Track
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If you 're skinny and think that you eat tons of food but don 't gain weight because of your "fast" metabolism, then you 're not eating enough. The way to fix this? Figure out your macros and TRACK! When you do this, you 'll really see if you 're eating enough. Tracking your food and your weight on a daily basis will allow you to learn more about your body and it 'll help you figure out what works and what doesn 't.
2. Sleep!
It seems like I talk about sleep in nearly every single post on this blog, but for good reason. You 've heard it all your life, sleep is critical. I won 't go too in detail on sleep, just get a minimum of 8 hrs a night and you 'll be on your way to increased muscle recovery and improved performance.
3. Perform Compound Movements!
Bench Press, Squat, Deadlift, Overhead Press. Get used to these movements, you 'll be performing them twice a week, each. These four movements should be the staple exercises in your workout routines because they require the use of multiple muscles. By performing these compound movements you 'll be activating more muscles than you would by doing isolate exercises such as a leg curl or lat pulldown. Perform your compound movements first, and then fill the rest of your workout with accessory movements such as those I just listed. After a while you;ll see your mass and strength
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Don 't Be Scared Of Fats!
Just because they 're called fats doesn 't mean they 'll bitterly make you fatter. Fats contain more than twice as many calories per gram than carbohydrates and protein, so eat a lot of them if you want to gain muscle. Saturated fats will boost your natural testosterone production while healthy omegas are great for your heart. Foods that are high in fat and absolutely delicious include nuts, peanut butter, and whole eggs.
5. Keep It Intense and Quick!
If you 're trying to become a mass monster, you need to go intense and make your workouts short! It sounds counter intuitive, but it 's not. The longer your in the gym, the more calories you are prone to burn, and that 's the opposite of what you want. Go intense, give it your absolute 100% in the gym, leave, and focus on recovery.
6. Train Heavy!
It 's time to stop using baby weight. If you 're skinny and trying to build some solid muscle you need to stop the low weight-high rep regimen your currently doing. Focus and heavy weight and low reps. Training with heavy weight will challenge your character, but you won 't shy away from a challenge.
7. Try Out Some
To clarify further, your body does not really care how muscular and lean you are. It only cares about having to survive. If only building up muscles were easy, we would all be walking around appearing like the Incredible Hulk. Muscle building is tough, and it truly takes time.
II. I first became interested in weight training when I was in high school. After poor gains from weight training alone I stumbled upon the keys to success, proper nutrition and supplementation. Creatine is a supplement I have used for awhile and strongly believe it has accelerated my strength and size gains. In three and a half years amount of time I have gained 62 pounds from 153 at the beginning of my senior year in high school to currently 215 pounds.
The best way to increase muscle strength is to lift weights. That is the quickest and best way to increase muscle strength. The best weight lifting strategies to gain muscle strength are squats, bench presses, military presses, barbells, deadlifts, power cleans, chin ups, and pull ups.
Evidence of lifting weights can be traced back to the origins of man. As far back as cave painting and scrolls, there exists evidence of weightlifting. Initially as an expression of strength, to competition and functional training, weightlifting has carved its path through the ages. It has taken on a new role in the modern world; athletic training. With an entirely new emphasis in sports on speed, strength, and flexibility; weightlifting is more popular than ever. Unfortunately, young athletes often do more harm than good by injuring themselves lifting. When these uneducated lifters try to jump right into a program, lifting more than they should, an injury is imminent. What is overlooked, is that when weightlifting is done correctly, it has a great potential to prevent injuries instead of cause them. Understanding how the body works, using proper technique on the appropriate lifts, and participating in regular physical activity can greatly reduce the risk of athletic injuries.
Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
Almost like a sculptor with a slab of clay, we can mold our bodies into different sizes and shapes through weightlifting. We learned this trait several thousand years ago and have continued to enhance our understanding of the unbound limitations we possess. The food we eat, to the way we train, and even how much rest we get in the night all affects the way our body develops.
In the beginning, focus on correct form, starting with a weight slightly lighter than you think you can handle. If, after several reps, that weight is too easy, move up a little at a time, until you find a weight that gives you a good workout with requiring you to sacrifice
Using the proper weight for your abilities. Starting off with the proper weight is critical. Too much weight and you risk injury; too little weight may not work the muscles enough to gain any benefits. When lifting weights fine a weight that can be controlled through 8 to 15 repetitions depending on your goals.
I should be able to keep up with the fitness and not slack during the
Common misconception adheres to the idea that weight training is the action of becoming a body builder, with the purpose and intention of looking like Arnold Schwarzenegger, Ronnie Coleman, or Yaxeni Oriquen. While these bodybuilders do perform high intensity weight training sessions, the actual action of weight training is not pre-defined to have the sole purpose of looking “huge” with large muscles. In reality, weight training is defined as physical training to develop strength, size of skeletal muscles, and improve one’s overall fitness; the condition of being physically fit and healthy. With this being said, one must than ask themselves how weight training specifically improves ones’ overall
When most people hear the term ‘bodybuilding’ they think of massive, inhuman looking individuals, mostly males, who spend every waking minute in the gym lifting weights and injecting steroids. But that is not entirely true. Bodybuilding is much more complex than that, especially when it comes to nutrition. Bodybuilding is a lifestyle. There are many different factors that come in to play for professional bodybuilders, as well as the regular person who is looking to put on muscle mass or whatever their fitness goals might be. Some of those factors include nutrition, training, recovery, supplementation, as well as the controversial topic of drugs in the bodybuilding scene. Bodybuilding also has a unique history that should be addressed before diving into the topics of bodybuilding.
4. Yes. By increasing your caloric intake through eating, you can gain weight. It is important to gain weight in a healthy manner, such as increasing your intake of wholesome carbohydrates (juice, bananas, raisins). Carbohydrates fuel the muscles and will also enhance your ability to perform muscle-building exercises. It is important to include moderate amounts of muscle-building exercise to bulk up in terms of gaining weight rather than just having the gained weight turn to fat.
There is a relationship between food and exercise and people do not understand that. Everyone needs food in order for their body to work properly and do their daily activities, especially exercising. Without good nutrition, one will not be able to exercise effectively. To exercise effectively, one need the right caloric intake, energy, and nutrients in one’s body. The human body needs have carbohydrates, protein, fats, vitamins, minerals, and water to fuel it up, just like the car needs gas to run. Everyone should fuel their body with right foods so that they can maintain their energy levels. Bananas and lean white meats are examples of excellent sources of natural energy that can help the function properly and achieve fitness goals. Bananas are an excellent food to eat because they contain high potassium, makes the mind alert making the brain smarter, builds strong bones, and keeps the digestive system regulated. Lean white meat such as chicken and fish are good to eat because they make the tissues in the body healthy. Good nutrition is more important because if the body absorbs the nutrients it needs, one will be able to exercise very
Some are body-weight exercises where you should add weight as soon as you can, Squat Deadlift ,Bench Press ,Overhead Press ,Barbell Row Pullups ,Dips and so on. Some training program include all of the above and more.They are the simplest and most effective way to gain strength and muscle while burning fat. Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for
Perform strength-training exercises at least twice a week on nonconsecutive days. (See References 3) Working against resistance stimulates muscle tissue. Maintaining and building muscle tissue during weight lo...