Building muscle and gaining weight is what most guys are looking for, especially skinny ones. If you want to look like a stud you have to follow this advice. Jason Ferruggia of Renegade Strength & Condition is one of the top go to guy’s to help skinny guys out. This is a killer article that you can find over on his site.
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To build muscle and gain weight you have to use big, compound exercises like squats, deadlifts, military presses, dips, chin ups, pushups and rows.
You have to train with adequate resistance, meaning 5-10 reps on average and you need to strive to get stronger and do more work over time. Progressive overload is a key component in making size and strength gains.
No matter how good your workout is you will never gain any appreciable size without adequate nutrition. Shoot for about one gram of protein per pound of bodyweight per day and 1-3 grams of carbs depending on your bodyfat levels, training age, chronological age and the type of workouts you are doing. The leaner you are the better your insulin sensitivity and thus the more carbs you can eat. This is especially true if you are a teenager with a racing metabolism. A 17 year old kid with single digit bodyfat might need three grams of carbs per pound in order to gain weight, whereas a 35 year old might only need 1-1.25 grams. Anymore than that and he’ll end up fat. For the older guy, carb cycling is going to be a smarter approach.
The take home point is you gotta eat for size gains.
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Stan back here. Jason makes awesome points here. Nutrition is key!
And don’t forget, heavy compound movements.
K. Now back to his article.
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Question: What about rookie mistakes. Which are the biggest ones to avoid? In other words, DON’T do this stuff!
If you’re a newbie to training don’t 12-16 top end, work sets per training session. You definitely don’t need more than that. As you get more advanced you will be able to tolerate more work but newbies and stereotypical hardgainers should keep their total volume low until they develop a solid strength base.
- Don’t train more than 3-4 days per week.
- Don’t let your training sessions (minus warm up and cool down time) last more than 45 minutes.
- Don’t waste your time with machines and isolation movements.
- Don’t train for the pump.
- Don’t use body part splits.
- Don’t train to failure.
Question: Let’s say a guy wants to know how to build muscle and gain weight but has very limited time. Is it possible to do this? Can you get bigger with just 30 – 45 minutes a day in the gym three days a week?
Absolutely, I’d say that at least 60% of my clients over the last 17 years have all trained no more than three days per week for 45 minutes and have achieved outstanding results. Your testosterone levels peak at around thirty minutes into your workout and are back to baseline at around the 45 minute mark, so keeping your workouts short is actually a great way to make even faster progress. Provided you’re in shape and have decent work capacity you can get a lot done in three 45 minute workouts per week.
Question: What are your favorite three exercises that can help people put on size and why?
Squat- Because there is no better exercise to develop the lower body. They involve every muscle group from your sternum down and will build big quads, hamstrings and glutes along with strengthening your abs and spinal erectors.
Deadlift- There is no more basic movement then bending down and picking something up off the floor. Thus, there is no more functional exercise than the deadlift. For trap, upper, mid and lower back size there is nothing that beats the deadlift. It also develops the grip and abs as well.
Tie: Standing Press & Pushup- After you have the lower body and a big pulling exercise covered you need a pressing movement to round the whole thing out. This is a tougher decision because there are several good ones. I think, for me, it would be a tie between a standing press and a pushup.
Read the full article here….
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Wow. Read these tips again if you are looking to build muscle and gain weight. These tips are a must for any hardgainer. Two of the biggest mistakes I made when I couldn’t build muscle was I was following all the muscle building magazine workouts….I was doing split body routines with isolation moves. Like Jason says, it doesn’t work for beginners and hardgainers!
So take action now. Reread these tips and get to lifting.
– Stan
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