Building Muscle For Skinny Guys
Building muscle for skinny guys are not that difficult as many people believe if you
have the right knowledge and follow a good training and nutrition plan. So here I
will give you some great tips which can surely help you to achieve your goals
within a short period of time.
First you have to concentrate more on nutrition than training. Right nutrition is
what gives you the maximum muscle mass. You can hear from many expert
bodybuilders saying that muscle grows in kitchen, not in gym. That is very true. So
it doesn't mean to skip your workouts or not doing intense training. Both are very
important but nutrition is the base and without it, no muscle growth.
Muscle building nutrition for skinny guys are not much different from that of a
normal lifter. But one advantage of a skinny people is that they do not have to
worry much about fat gains. But it doesn't means to eat all junk foods and ice
creams and hope for muscle gains. You have to consume quality proteins,
carbohydrates and unsaturated fatty acids. Some quality sources of proteins are
egg whites, chicken breasts, fish, beef etc. Good sources of carbohydrates include
rice, oats, bread, pasta, potatoes etc. and some good source of "good fats" are
nuts, extra virgin olive oils, flax seed oils etc. You also need not worry about the
high glycemic index carbohydrates and some times it can produce better results.
Supplements can also be used to aid your diet. Don't think that supplements are
magic bullets, they are there to only supplement your diet. Some good
supplements are whey proteins, creatine, multivitamin and EFA's or essential fatty
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Now its time to get into the training part. Workouts which build muscle for skinny
guys are usually short and intense. Doing workouts for long hours will only leads
to over training and you should avoid over training at any cost. The workouts
should be for about 45 minutes and no more than one hour. Only train three
times a week to ensure proper rest and recovery. So for an example take one day
rest after every workout session, if you workout on monday take a rest on
tuesday and do the next workouts on wednesday. It will ensure that you will get
enough rest for your recovery. Never train more than two days in a row.
The workout sets are the most confusing parts in the training. There is no unique
answer to how many set each individual must do. As a general guideline, do not
do more than 10-12 sets for bigger muscles like chest, back etc and not more than
6-8 sets for smaller muscles like biceps, triceps etc. You can also experiment with
different sets and find out which gives you the best results. One point to
remember, each set should be high intense, taken to failure. You can also apply
some of the advanced training principles like partial reps, super sets, forced reps
etc to get a quick muscle gain.
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