Building muscle is very difficult for skinny guys. They generally cannot lift more, cannot eat more and they do not build muscle fast. What can you do to build more muscle if you are a skinny guy? Let's find out.
Lift every other day
Do a full body workout today and take rest tomorrow. Researchers have found that if you perform a challenging weight workout, it will increase your protein synthesis for up to 48 hours after your exercise session. Your muscles actually grow when you are resting. So, you don't have to lift every day, rather you should focus more on resting after lifting well.
Besides more protein, you will need more calories. If you want to gain 1 pound of muscle every week, you will need to find the number of calories you will need to consume every week. There are different calculations available to find this number. You can try to consume that much calorie every week. Try this for two weeks and if you are not seeing the results, you will need to increase your calories by 500 everyday.
Try to add more protein in your diet. Protein will help you to build muscles, but protein is also necessary for other bodily functions. So, you will need to consume more protein than you use.
Work your biggest muscles
For beginners all the workouts will be intense and they will increase protein synthesis. But if you are already lifting for some time now, you will need to focus on the large muscle groups if you want to build more muscle quickly. Those muscle groups include chest, back and legs. To do that, you will need to add squats, pull-ups, deadlights, bent over rows, dips, bench presses and military presses to do workout you are already doing. You need to perform 2 to 3 sets of these exercises in which each set will consist of 8 to 12 repetitions.
Eat something every three hours
If you are not eating every three hours, you are actually limiting the rate of new protein formation. Your body builds new proteins at a rate which is related to how frequently it is getting the necessary nutrients and elements necessary for building proteins. When you take the number of calories necessary for your everyday and divide it by six, you will get the number of calories you should eat at each meal. The diet that you consume every three hours should also have about 20 grams of protein.
Drink milk before bed
If you are a skinny guy and you want to add more muscles to your body, the habit of drinking some milk before bed will help you. You need a combination of carbohydrate and protein 30 minutes before you go to bed. You can drink a glass of milk along with a cup of raisin bran and a small bowl of fruit. You should also eat once you wake up.
Eat carbohydrate after workout
You will rebuild muscle faster if you consume carbohydrate during your rest days. Researchers found that carbohydrates can help you rebuild muscles faster especially during the rest days. When you eat crabs after workout, they will increase your insulin levels. Higher levels of insulin will reduce protein breakdown rate. You can eat a banana or a peanut butter sandwich or can also drink a glass of sports drink.
A drink before workout
If you drink a shake before workout, it will increase your protein synthesis in comparison to people who drink the shake after their workout. The shake should contain amino acids and carbohydrates. It works better because drinking the mixture before workout increases amino acid uptake in the muscles.