you're having a hard time gaining weight and building muscle fast,
you're most probably a hardgainer or have a skinny type body frame.
No matter what you're trying to do, nothing seems to work but
there is hope. The truth is there is no magic formula to gain
some muscle mass but you need to adhere to some basic fundamentals
of muscle building. As a matter of fact, you'll need to have the
qualities of a bodybuilder. Living this type of lifestyle will
certainly give you the mental discipline and focus to pack on
slabs of muscle mass. First and foremost, you will need to get
your training, nutrition and rest in check.
Are you performing
the right exercises and training intensely enough?
Are you eating
the right kind of foods and enough of it?
Are you getting
enough sleep and rest?
A hardgainer will need to stick religiously to these 3 building
blocks of bodybuilding. There is really no shortcut here. Don't
just think going to the gym and lifting weights is all there is.
If you're missing one or two of the 3 blocks, you won't see the
coveted muscle gains you're looking for.
Training - Compound Exercises
Being a hardgainer, you'll need to focus on exercises which will
make several of your muscle groups work in a single movement.
These are known as compound exercises and they will stimulate
more muscle growth and make you gain overall muscle mass. Bench
press, rows, deadlifts, squats, military press, push-ups, pull-ups,
dips are some of the best exercises you should do. You can incorporate
some isolation exercises too like biceps curls and triceps extensions
but your main focus should be on compound movement. For best results,
lift moderate-heavy weights but always start slowly and progress
with the weights.
Eating - Nutritious Foods
While training is important to build muscle, you won't go far
if you don't provide your body with the required nutrition. So
coming to this aspect of your lifestyle, nutrition is of utmost
importance. Making the correct food choices will make you gain
weight and build muscle fast if you are skinny. Skipping meals
is simply a No-No. Here are some ideas:
Complex carbohydrates - sweet potatoes, wholegrain oats, brown
rice, wholewheat pasta, wholegrain bread, kidney beans, garbanzo
beans. Avoid anything processed like white bread and white rice.
You'll get more energy and make better gains with complex carbs.
- skinless chicken breast/turkey breast, lean beef, white fish,
tuna, eggs, whole milk, cottage cheese, greek yogurt. You'll need
adequate amount of protein and amino acids to repair and rebuild
muscle fast and also to sustain your muscle mass.
Healthy fats - omega-3 essential fatty acids found in monounsaturated
fats and polyunsaturated fats. Derived sources include fish oil,
olive oil, flaxseed oil, flax seeds, salmon, herring, sardines,
anchovies, avocados, walnuts, almonds, pecans, cashews, pistachio,
natural peanut butter and macadamia nuts. You'll need healthy
fats for boosting muscle growth as they help in protein synthesis.
Also, they stimulate faster muscle recovery and also help to grease
your joints which is beneficial for your exercise movements.
Dietary fiber & vitamins - rich in vegetables and fruits.
Derived sources include asparagus, green beans, spinach, broccoli,
cauliflower, blueberries, strawberries and bananas. You definitely
need vitamins and dietary fiber in your diet to prevent constipation
and to promote effective bowel activity as well as boosting your
Water - don't forget to drink at least half a gallon of
water everyday as you'll sweat a lot during exercise. Drinking
adequate water is essential to hydrate your body and also to flush
out toxins and impurities.
Protein shakes - protein shakes can play a crucial role
in your nutrition notably post-workout whereby you need a fast-digesting
meal preferably a liquid meal. I recommend some whey protein shakes
as they are really effective in replenishing your depleted muscle
tissues fast and this is what you need at this critical point
in time. Some people call it the "window of opportunity"
meaning if you don't feed your body properly a few minutes after
your workout, it's like you just wasted your workout in terms
of future muscle gains.
Sleeping - Adequate Rest
Last but not least, you need to get adequate rest for your muscles
to grow. Getting at least 7-8 hours of quality sleep each night
is best as your muscles grow during rest and not when you train.
Sleep before midnight preferably to be fitter tomorrow. Sleep
early and rise early. Also, not getting adequate rest will hinder
your performance in the gym as your energy levels and stamina
By following these 3 building blocks of bodybuilding, gaining
weight and building muscle fast can become a reality for you starting
today. Get your butt off the couch and take action by performing
bodyweight training, pumping those weights and eating like a champ.
Practicing the bodybuilding lifestyle not only helps you physically
but mentally as well because it builds self-confidence and self-esteem,
makes you more disciplined and helps you achieve your goals in
All the best,