Turn Skinny into Muscle
- Saturday, August 22, 2009, 2:44
- Bodybuilding, Muscle Recovery
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Skinny bodybuilders are called hard gainers. They have more difficulty putting on muscle mass. Many spend money on supplements to no avail. Skinny bodybuilders however can bulk up.
Diet and workouts is the key for the skinny to build muscle. With some good tips, hard gainers can build muscle too.
Hard gainers should do a full body workout, do not isolate one group of muscles to workout. Hard gainers should be lifting heavy weights to strain the muscles.
The workout should push yourself but do not push yourself too hard. The workout strains and tears the muscle but it is during the resting time that the muscles grow. You need to give enough time between each workout for your muscle to rest and grow.
Periodically change your workout routine so you do not get bored. For hard gainers their diet is one of the most important factors in the development of muscle mass. Hard gainers should eat 40 percent protein, 40 percent carbohydrates, and 20 percent fats.
Hard gainers will need to eat a lot of calories. They need to add up to 2000 extra calories a day. They do not want to lose weight they want to gain muscle mass and gain weight. Meals should be divided into six servings. This keeps the person’s blood sugar up and energy flowing. It will also produce catabolism.
The most important part of a hard gainer’s program is rest. The muscles tear and stretch when you workout and they repair and build during rest. You need to have at least 24 hours between workouts. Try to get eight hours of sleep a night.
As a hard gainer, you should not include aerobic exercise for a while to conserve your calories for muscle building. Gaining muscle is harder for the hard gainer there is no question about that. If you are diligent with your workout, diet and rest you can build muscle mass too. Pay special attention to your diet and make sure you are getting enough calories over the day or you will not gain mass.
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sanjay has written 385 stories on this site.
