How to Build Muscle for Skinny Guys? Remember ‘3 Key Points, 2 Don’ts’ and Still Worry About Not Gaining Muscle?
Most skinny guys are characterized by low subcutaneous fat and low muscle mass, leading to a slender and shriveled figure, making it difficult to give their partners a sense of security.
Some skinny guys have poor gastrointestinal absorption, so food passes through the gastrointestinal tract and is excreted, making it impossible to retain nutrients, leading to a shriveled figure. Others have a faster metabolism, making them naturally thin, and can't gain weight easily.
For people with poor gastrointestinal health, you need to improve your gastrointestinal health first. For people with a faster metabolism, you need to increase your caloric intake, eat more meals, and combine exercise to increase muscle volume, making you stronger.
You need to remember that without eating and training, fat will accumulate and turn into a fat guy; without enough nutrition, you also won't be able to become a muscular man. To become stronger, eating and training are both very important.
Skinny guys gaining muscle and getting stronger, remember '3 key points, 2 don'ts' – are you still afraid of not gaining muscle?
3 key points
1Focus on compound movements
Strength training is the main way to stimulate muscle growth. External force stimulation will damage muscle tissue, and in the recovery time, muscle repair will lead to greater strength, making you stronger.
During strength training, it is recommended to focus on compound movements. Compound movements can simultaneously exercise 2 or 2+ muscle groups, which is more effective than isolation exercises. You can choose squats, deadlifts, pull-ups, rows, presses, and bench presses, training at 8-12RM, which can help improve muscle volume.
After target muscle group training, you also need enough time for recovery. Large muscle groups need 2 days, and small muscle groups need 3 days, so you can exercise one upper body, one lower body, and one recovery day, rotating each muscle group's rest.
2 don'ts
1Don't do too much cardio
Many skinny guys mistakenly choose cardio to train, they don't know that cardio will consume fat and muscle, which is a major obstacle to increasing muscle volume. Your goal is muscle gain, not fat loss. You are already thin, and excessive cardio will limit your muscle gain speed.
However, appropriate cardio can improve your physical fitness and strengthen your lung capacity, allowing you to perform better in strength training. You can do cardio on non-muscle gain days, no more than 3 times a week, and no more than 30 minutes each time. You can choose slow running to gradually increase the intensity, transition to jump rope, interval running, and HIIT.
2Don't stay up late
The evening is the time when muscles repair and grow. If you often stay up late, muscle growth will be slower, and the soreness after training will last longer, and the muscle gain cycle will be longer.
For muscle gainers, don't stay up late, maintain a regular schedule, and ensure sufficient sleep. If you can go to bed before 10 pm, your muscle gain speed will be faster than ordinary people.
If skinny guys can master these 5 points, practice eating, sleeping, and training scientifically, and persist for 3 months, muscle growth of 5KG is no problem.
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330hiit
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535KG
