Well search no more because I am about to teach you how to gain weight and build muscle at break neck speeds and finally achieve the head turning physique you have always dreamed of.
Most skinny guys and wannabe mass monsters make numerous mistakes in their training programs and naming them all here would take an entire book.
1. Train Heavy- You will never build any significant size with high reps and light weights.
2. Don’t Train For More Than 45 Minutes Per Session- Your testosterone output is dramatically increased during a weight training workout but this only lasts for 45 minutes. Cortisol eats muscle and increases body fat storage.
3. Always Follow the Law of Progressive Overload- If you want to get huge you have to use progressive overload in your training. You can do this by lifting heavier weights, doing more reps with the same weight, doing more sets, doing the same amount of work in less time or doing more work in the same amount of time.
4. Use Big, Compound Exercises- Exercises like squats, dead lifts, military presses and rows should be the staples of your mass building workout program. These are the exercises that build the most muscle and stimulate the greatest testosterone production. Stick with free weight movements like dumbbell presses and good mornings, and bodyweight exercises like chin ups and dips.
5. Eat Big- No matter how good your training program is you will never develop a massively muscled physique if you don’t consume enough calories. For super skinny guys with a fast metabolism I recommend focusing on foods like rice, potatoes, pasta and consuming 30% of your calories from healthy fats like avocado, nuts and cold pressed oils.
When people ask me how to build weight the first thing I ask them is if they do dead lifts. If you are trying to get big but aren’t including dead lifts in your program you are simply wasting your time. There is simply no more effective exercise than the dead lift.
From your neck to your calves, nearly every muscle in your body gets activated and receives a powerful growth stimulus from dead lifts.
Although the dead lift works the entire body from head to toe, it is especially effective at building huge traps, upper back muscles, spinal erectors, glutes, hamstrings and forearms. To perform a proper dead lift, stand directly over the bar with your shins nearly touching it and feet approximately 8-14 inches apart. As the bar passes your knees, drive your hips forward powerfully, push your chest out and pull your shoulders back to lockout the weight
When you lower the weight, be sure to begin by pushing your glutes back before you squat down. After the bar clears you knees, squat down while maintaining a tight arch in your lower back, allow the weights to touch the floor and repeat
Remember- a lot of dead lifts lead to huge, muscular physiques. Now get to the gym and start pulling some big weights.
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