How To Grow Muscle: The Skinny Guy’s Guide To Bulking Up
One of the biggest mistakes you can make if you’re trying to grow muscle is to follow a workout routine from a bodybuilding magazine. Most of the guys you see in these magazines are on ‘Roids or they have a genetically gifted mesomorph body type which allows them to build muscle faster than average guys like you and me.
Instead I’ll explain how to grow muscle fast – Without injecting yourself with anything or getting caught up in a bunch of hyped up workout routines that don’t even work.
Here’s how to grow muscle (minus the B.S. hype)
There’s three main things you need to grow muscle mass:
Do Heavy Weight Training
When you lift heavy things, your muscles will break down, and then rebuild themselves larger and stronger than they were before. This doesn’t mean go into the gym and start slinging heavy weights around. You also need to do the right exercises.
The best exercises for growing muscle mass are compound lifts. I’m talking about things like deadlifts, barbell rows, pull-ups, bench press, etc.
I see a lot of guys in the gym doing all isolation exercises which is a HUGE MISTAKE! I see them doing endless dumbbell curls, triceps extensions, leg extensions, etc. These exercises WILL NOT elicit the kind of quick muscle growth you’re looking for.
Eat Big To Get Big
Listen, I don’t care how many sets of bench presses you did, how much weight you deadlifted, or how many barbells you curled. If you’re not eating enough calories you won’t grow muscle PERIOD. Food is the fuel that your muscles need to grow larger. One of the most important steps to building muscle is to get yourself on a weight gain diet.
How much food is enough? You should be shoveling in at least 20 times your bodyweight in calories every day to start growing. For example if you weigh 132 pounds, you’d need to eat at least 2,640 calories each day to start gaining muscle. Bust out the food scale and start weighing your food and planning out what you’re going to eat for the day.
I should also mention that if you’re more physically active during the day you may need even more calories to make gains. For instance, a construction worker who is outside doing hard labor all day would need to eat more calories than an office worker who sits at a desk most of the day.
Get Enough Rest To Grow
Pulling an all-nighter will hinder your ability to grow muscle. Why? Because your muscles grow when you are resting! They DON’T grow in the gym while you are lifting weights. In fact, when you lift heavy weights you’re actually breaking down your muscle fibers.
And once you break down your muscles in the gym, the next stage is recovery and growth. This is the time when you need to take it easy and make sure you’re getting 8 hours of sleep each night.
This is the same reason you should NEVER work out 2 days in a row when you’re doing heavy weight training. If you do this you’re actually doing more damage to your muscle fibers INSTEAD of letting them grow! You’re literally stunting your own growth!
So in order to speed up your muscle gains you need to make sure you’re close to fully recovered from your last workout before you enter the gym again. The truth is, you may not be fully recovered each time, but the more rest you can get the faster your muscles will grow.
And if you want to recover even faster, you can take a 20-minute nap in the middle of the day. That’s not necessary but if you want to get all hardcore with this stuff, knock yourself out.
This is a broad overview of how to grow muscle. And if you pay close attention to these 3 key areas of leverage, you will see your muscle gains shoot through the roof.
For a more detailed explanation on how to grow muscle fast, check out www.WeightGainBlueprint.com.