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
There are different types of muscle because each sport has various needs. “Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds)”(1). Sports such as sprinters, wrestlers, fencers and tennis players need to produce powerful movements and repeat them with several times with little to no rest. This training involves lifting about 15-30 reputations of moderate loads, about 50%-70% 1RM per lift.
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.
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.
The actual scientific truth of the matter is a gradual increase in downtime between workouts can in fact increase muscle mass. Closely monitoring workout intensity leading up to the event can not only improve your chances of a successful showing at the competition, but also reduce the amount of damaging mental stress associated with the preparation.
It is day one of your weight lifting program and you are ready to start your body transformation. It is the best workout out there, but with all of this searching for a workout plan, do you have a solid nutrition plan? Nutrition is not only 90% of the battle when it comes to improving all the aspects of health and fitness. It can be the ultimate reason why you may not be seeing any results. Trust me, when I say that iit has taken me years to figure out what foods, how much to eat, and how often to eat. What makes this challenging is everybody is different. What may work for you may not work for me. Some people can get away with eating crap and not gain an ounce but with me if I have a piece of cake, I will gain 5 lbs. I am a creature
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
When we go to the gym, we expect to see results from our hard work. We expect to see the fat melt away and our muscles to be accentuated on our bodies. Getting to the point where we feel good about our bodies, especially our muscles, takes time and effort on our part. However, there are some things that we can do to increase the efforts that we see from our time at the gym.
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
Credibility Statement: Just like you, I am a college student. I too have to live with
Can You Gain Muscle Weight Without Getting Fat? November 14, 2009 | Posted by DianaLynn By Vince DelMonte There are two common fitness goals – to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum. Building muscle mass is going to require you to take in a surplus of calories because, well, let’s face it, you can’t build muscle out of nothing (unless of course you have some chemical help going on). Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
I see all of them making endless curls of dumbbells, traction muscle extensions, leg extensions, and so on. Most of these physical exercises are unlikely to develop the type of rapid muscle mass development you want. 2. Eat more to get fat - Remember, I do not think of a number of sets of bench presses that could be made, how much weight you raised or the number of barbells you buckle. If you do not eat enough calories, you can not just extend the PERIOD of the muscles.
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
Obesity is an issue that most people may be aware of, but I don't feel like many people actually know the ins and outs of it and how bad it really is. Although the speech that Jamie Oliver gave was about teaching children about food, I feel as if we need to teach adults about food just as much as children.
When I first began to exercise, I was primarily trying to add size on to my body. At the time I only weighed about one hundred sixty pounds and I was six foot one inch. I was also eight teen and feeling that my lack of participating in school sporting events, as well as my abuse of alcohol and less than ideal food choices, had stunted my physical potential. With this new found feeling of inadequacy I set off on a journey that would change my life forever. The first thing I noticed when I began searching for ways to change my body, was that I was obviously going to have to buy weights if I wanted to look like the guys in the gym. So I set out and purchased the cheapest bench and set of weights I could find. I began to mimic exercises that I had seen people do on television or while walking past the gym. In a period of about a month I had already noticed a huge difference in the amount of weight that I could lift. Within the first year of unorganized lifting, as well as no change to my eating habits, I h...