15 Muscle-Building Rules for Skinny Guys & Gals

Muscle-Building has countless benefits for your body and mind. It helps to control blood sugar levels and control body fat. It also increases stamina and strength.

Muscles support your joints and also help build healthy bones. Of course, the benefits don’t end there. You will also enjoy improvements in your emotional state and a significant leap in self-esteem.

Once shredded, you will firmly fall into the Alpha category and bring in tons of fans. But how do skinny guys get better? Muscle-Building is a physical activity that requires dedication, determination, and solid knowledge.

While we can’t help you with the first two ingredients, here’s the knowledge you need to be successful in bodybuilding.

15 Muscle-Building Rules for Skinny Guys & Gals

1. Understand The Process

Are you ready to add more mass to your frame? Making this decision is the first step towards a brighter and better future. But before embarking on an exercise program or eating clean foods, you need to thoroughly understand how muscle-building works.

Ultimately, you are aiming for a state of muscle hypertrophy. It refers to the adaptation of muscles as a result of the constant exposure to increasingly intense forms of resistance training.

Also Read: 10 Harmful Products That Are Spoil for Your Skin

By following a gradual overload regimen, you will increase the size of the muscle fibers both in length and in diameter. In other words, muscle hypertrophy occurs due to strategic, consistent training. These sweating sessions should be difficult to progress so you may look swollen.

Why is increasing the intensity and difficulty of your workouts over time so important for building muscle? Because progressive overload and effort remain decisive factors in muscle recruitment.

2. Arm

yourself with a plan How to avoid exercise? To maintain a more challenging training schedule, a strategic plan is needed. This plan provides the foundation for your eating habits and resistance training.

This plan should help you achieve your ultimate fitness goals. What if you’re not a big fan of planning?

Then you will have problems achieving your goals. Remember that increasing muscle mass requires progressive overload.

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3. Add Fun To Your Daily Routine

While it is important to constantly challenge yourself, do not feel that your workouts should only be work and not fun. When it comes to muscle-building strategy, it doesn’t have to be tough or bleak. In other words, add variety and fun to your efforts.

This principle should be extended to other areas of your routine as well. What do we mean? Find ways to turn your favorite foods and flavors into nutritious and healthy foods.

Remember, if you consistently spend hours at the gym and refuel wisely, you’ll have room for casual indulgences. When all is said and done, make a plan that suits your lifestyle and goals. This plan should be realistic and detailed so that you know how to achieve your fitness goals.

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4. Eat More

When it comes to the muscle-building diet, get in the habit of consuming more calories. If you want to gain weight, monitor your calorie intake to make sure you are consuming enough food each day.

How many calories do you need to eat? Here’s a simple formula you can use to calculate your ideal calorie intake.

Start with your weight in pounds and multiply by 12. The number you get represents your basic daily calorie needs.

Then multiply your base daily calorie requirement by 1.6 to get an estimate of your resting metabolic rate. What is your resting metabolic rate? The number of calories your body burns, excluding exercise.

After that, multiply the number of minutes you spend doing resistance training per week by five. Multiply the number of minutes of aerobic exercise (such as cycling, running, exercising) you do per week by eight.

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Take the two numbers you get and add them up. Then divide that amount by seven to get the number of calories you burn during physical activity per day. Now add that to your resting metabolic rate. Add 500 additional calories to that number and you know exactly how many calories you need to consume per day to gain one pound per week.

It will take about two weeks of diligent eating before you start to see the scale ticking up. What if you still don’t see results at this stage? Then add 500 calories to your daily diet.

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5. Increasing Protein Levels

The more protein your body stores, the bigger your muscles will become. The process of storing protein in your body is known as protein synthesis, and your body is constantly faced with problems from other processes in the body.

Why? Because your body loves to use its protein stores for other bodily functions, including hormone production.

Result? You have less protein to build muscle. To combat these problems, you need to store and store new proteins faster than your body can break them down.

Where to begin? Aim for one gram of protein for every pound of body weight. This ratio ensures that you always get enough of this vital nutrient for daily use.

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6. Know What Your Daily Menu Should Look Like.

Let’s say you weigh 165 pounds. Aim to eat 165 grams of protein every day.

What would 165 lbs look like on a given day? This could include:

  • Eight ounces of chicken breast
  • One roast beef sandwich
  • Two ounces of peanuts
  • One and a half cups of cottage cheese
  • Three eggs
  • A glass of milk

Where should the rest of the calories come from? For best results, divide them equally into fats and carbs.

7. Always Be Heavy

What is one of the most important aspects of building strength and muscle? You need to train hard. To avoid injury, we recommend working with a private trainer until you master the form of each exercise.

Why go hard? Because it challenges the muscles that you can’t do more reps with less weight. Done correctly, your muscles will tear and repair more.

The goal is to test your muscles, so don’t expect to do 10 to 15 reps for each set. This statement does not mean that high rep sets are no longer of value to you. They definitely believe.

However, doing just five repetitions of multi-joint movements such as deadlifts, bench presses, or squats at the maximum limit is essential.

When you use heavier weights, you will gain pure strength. As you improve your overall power, you continue to push boundaries and lift heavy weights for more reps.

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8. Make the Most of Your Reps

Make the most of your reps What’s a great way to do this? Consider starting every resistance workout with an exercise that allows you to train at low reps. For example, this could be four sets of three to five reps for your initial workout.

Then do three sets of 10-12 reps for each movement. This routine will allow you to use the best of both worlds. Not only will you gain pure strength, but you will also get the opportunity to dial in tonic reps towards the end of your workout.

9. Think About Multi-Joint Exercises.

To Muscle-Building as quickly as possible, find various ways to challenge your body. This includes multi-joint movements in your work routine. Of course, isolation training also matters when it comes to toning, but multi-joint exercises should be the backbone of your regimen.

What do we mean by multi-joint exercises? These include movements that involve multiple joints and muscles at the same time.

For example, let’s look at the difference between biceps curls and dumbbell rows. Biceps curls act in isolation on the biceps muscles.

Now think about all the muscle groups that are used by the dumbbell rows. These include the lats, abs, and biceps. When you use multiple muscle groups to lift more weight, it triggers a key growth promoter.

In other words, multi-joint exercises are essential for bodybuilding. Other examples you may want to include in your routine include deadlifts, chin-ups, bench presses, and squats. Each of these exercises simultaneously stimulates multiple muscle groups, stimulating Muscle-Building.

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10. Start With A Drink.

Did you know that weightlifters who drink a shake with amino acids and carbohydrates before a workout have higher protein synthesis than peers who drink without a shake? What should a shake contain for the best results?

It should contain between ten and 20 grams of protein, which is what you get in a regular scoop of whey protein powder. Protein is the building block of muscle.

But do you need to drink a pre-workout shake for the best results? Yes, because exercise increases blood flow to muscle tissue. So, when you introduce a mixture of carbohydrates and proteins, it leads to more amino acids in your working tissues.

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What if the thought of protein shakes makes you sick? Choose a healthy sandwich instead. Four ounces of gourmet turkey, a slice of American cheese, and whole-grain bread do the trick.

However, you will get better and faster absorption from the drink. For optimal results, drink it 30-60 minutes before training.

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11. Carbohydrates After Exercise.

While you should store protein before exercise if you want to recover faster after exercise, eat carbs after exercise.

Why does it work? Carbohydrates after exercise increase insulin levels. This surge in insulin slows down the rate of protein breakdown, which means faster recovery in the long term.

What carbohydrate foods are worth considering? Try a peanut butter sandwich, sports drink, or banana.

12. Provide Your Body With Regular Fuel.

Remember, if you don’t eat enough, you will not achieve your workout goal to build muscle. How often should more fuel be added? Eat every three hours.

How many calories should you eat with each of these meals? Take your daily calorie intake and divide by six. This will give you a rough estimate of how many calories you should be eating at each meal.

In addition to consuming calories regularly, make sure you are consuming enough protein. It turns out about 20 grams every three hours.

13. Warm Milk Works

People have long praised the benefits of a glass of warm milk before bed to help you fall asleep. But it serves other purposes as well (hot or cold).

The calories in milk stay with you while you sleep, which reduces the breakdown of protein in your muscles during sleep. Other options also work a cup of cottage cheese, a small bowl of fruit, coffee, or one cup of raisin bran and one cup of skim milk.

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14. Ice Cream Scream

While it may seem counterintuitive, add a bowl of ice cream to your daily routine about two hours before your workout.

Why? Because it triggers one of the best insulin spikes you can get from food. Similar to post-workout carbs, ice cream can help you avoid post-workout protein breakdown.

15. Calm Down

You will have to work hard and push the envelope to get it ripped. However, no one can provide 100 percent performance and dedication to every workout. Some days will be better than others, so don’t berate yourself.

If you do hard work every day, your body will have no chance of recovery and growth. Instead of constantly exercising to the point of exhaustion, leave these tasks no more than three times a week.

How to Gain

Mass for Skinny Guys Be consistent in your muscle-building workouts, eat a muscle-building diet, and add muscle-building supplements to your pre-workout shakes and you’ll be amazed at the results.

When it comes to how to gain weight for skinny guys, it’s all about perseverance and commitment to your fitness goals. Are you ready for more health and fitness tips to help you lead a better life? Check out our blog now.

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