How To Gain Weight And Muscle For Skinny Guys | Weight Gain Tutorial

Get My Muscle Building Course (90%Off): https://www.udemy.com/science-based-workout-proven-steps-to-gain-muscle-get-fit/?couponCode=YOUTUBE Free Meal Plan: http://nutritionandfitness.net/free-meal-plan/ FB Group: https://facebook.com/groups/nutritionandfitnessacademy/ DESCRIPTION Step 1 to Getting Bigger and Not Fatter is a Calorie Surplus! It might sound obvious but unless you don't provide your body with more calories than it regularly expands, you won't see any increase in weight. Calories measure the energy stored in our food and if you don't provide your body with enough energy to grow, it will simply stay at its current weight. To avoid this mistake check out my video on How Many Calories Do I Need To Eat To Gain Muscle. It teaches you everything you need to know about the ideal calorie surplus and how to implement it in your diet. Once you have determined your optimal calorie intake, you want to come up with a smart diet plan that helps you gain weight while maximizing muscle growth and minimizing fat gains. Step 2 to Getting Bigger and Not Fatter is Watching Your Macros You already know that you need to eat more, so let's now cover what you should be eating. The key is to eat the right foods with the right amount of macro nutrition so the right amount protein, carbs and fats. A good starting point is having your daily protein around 0.8 to 1 gram per pound of bodyweight to ensure an optimal muscle growth. Next your fats should be around 20% of your total calories. This makes sure you’re getting enough for hormone production and general health. To provide you with plenty of energy for your workouts you can fill the rest of your calories with mostly quality carbs like brown rice, potatoes or whole wheat pasta. 10-20 percent can also come from junk carbs like candy or choclate but make sure to not overdo this. Ok, so after that Step 3 is to Limit your Cardio As a skinny guy you are naturally lean. Oftentimes you'll already have six-pack abs even without doing special ab exercises. That's one advantage of having a lower than average body fat percentage. Due to its fast metabolism, your body burns calories like they're nothing. However, that also means you have to consume more calories when wanting to reach a calorie surplus. This will only get worse if you do a lot of cardio. Like most former skinny guys I'm not a big fan of eating huge amounts of food. So if limiting my cardio means that I have to eat less, then that's what I'm going to do. Don't get me wrong, cardio is important. It's a great way to train endurance for which your heart and lungs will thank you. But please don’t overdo it. The next step then is to Follow A Workout Designed For Skinny Guys Before we go over the aspects of the perfect skinny guy workout plan, here are some basic principles any muscle-building routine needs to incorporate: You always want to Focus on compound movements, that target more than one muscle group at the same time. That means Building you workout routine around the four major lifts - deadlift, squat, bench press and overhead press. and lastly Use progressive overload to your advantage by increasing the weights over time and Warm up properly. Now the things that work especially well for skinny guys looking to gain mass fast First you want to Lower the rep range and increase the weight. I know many beginner plans have you doing 10-12 reps per exercise but these are not ideal for you trust me. Rep ranges of 6 - 8 for compound exercises worked best for me, but I know of friends who train solely in the 4 - 6 rep range and see great results. Second make sure to Take longer breaks between sets The problem with heavy compound lift is that they take a toll on your central nervous system. The harder you go on your first few sets, the weaker you will feel during the rest of your workout. A great way to not kill yourself at the beginning of your workout (when you should be doing the heaviest exercise) is by taking longer breaks between sets. My sweet spot is around 3 to 3 and a half minutes for the four major lifts and 2 and a half minutes for isolation exercises. Of course this is not an exact science so you have to experiment a little and find your personal sweet spot. SOCIAL: Facebook: https://www.facebook.com/simplemuscle/ Instagram: https://www.instagram.com/simplemuscle/ Twitter: https://twitter.com/SimpleMuscle_