Gyms are not only a requirement to build muscles and get stronger. Here are some tips for Skinny Guys.
Follow these principles to pack on as much as a pound of muscle each week.
Maximize muscle building.
The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance. The result is less protein available for muscle building.
Eat meat.
Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day.
Eat more.
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven’t gained by then, increase your calories by 500 a day.)
Work your biggest muscles.
If you’re a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs.
Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets.
Have a stiff drink.
A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising.
The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.
Lift every other day.
Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session.
Down the carbs after your workout. Research shows that you’ll rebuild muscle faster on your rest days if you feed your body carbohydrates.
Eat something every 3 hours.
Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.
Make one snack ice cream.
Have a bowl of ice cream (any kind) 2 hours after your workout.
Have some milk before bed.
Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles
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