You say you’ve tried everything to gain muscle mass, but to no avail. You are either new to bodybuilding and looking for a place to learn the basics, or you have put in a lot of time at the gym but haven’t seen any results yet. I know how frustrating and scary it may be because I’ve been there myself. The silver lining is that you haven’t given up and are eager to improve your knowledge. Those two qualities will take you far in your pursuit of bodybuilding. The time has come for you to arm yourself with the knowledge you need to solve your present size-related problems.
When considering a physical transformation, there are a few things to remember. Nutrition comes first. In what quantities and at what times are you consuming these foods? Because of the wealth of information available online today, many people are completely bewildered by this topic. The most crucial fact to remember about nutrition is that there is no “one size fits all.” Understanding how your body reacts to various nutrients and varying levels of those nutrients is crucial. However, bear in mind that for your body to grow and sustain your strenuous exercise routine, it needs a combination of the three key macro-nutrients: Protein, Carbohydrates, and Healthy Fat. Given the title, “The Scrawny Person’s Guide to Build Muscle,” watching what you eat is essential. Keeping track of what you eat and the overall number of calories you consume during the day is necessary, at least at the outset, because most bodybuilders, especially hard-gainers, think they are consuming more food than they are. A reasonable rule of thumb for determining
your daily calorie intake is multiplying your body weight by fifteen. This means that if you multiply your weight in pounds by 15, the result is 2,250 calories. This may not seem like a lot of calories at first, but a sudden increase in calorie consumption is precisely what you want to avoid. Start by adding 100–200 calories every week, and if you’re still not gaining weight by the time you reach 2,250 calories, you should keep increasing them gradually. You’ll need to refigure the formula to get enough calories to fuel your body through rigorous training and accommodate your expanding size. Remember that you can’t magically expand your muscle mass without increasing caloric intake. If you aren’t nourishing your body and muscles, no amount of vitamins will assist. So, I usually tell my pupils to prioritize the quantity of food they eat over the quality of their supplements.
You need to eat more food overall, but you also need to spread your meals by at least three hours for five or six meals. Meals should consist of at least half carbohydrates, a moderate quantity of protein, and a small amount of healthy fat, such as 50% Carbs, 30% Protein, and 20% Healthy Fat.
When, where, and how….. One of your greatest assets in bulking up is time. To increase muscle mass, you must do more than eat enough food at the correct times and space out your meals. Taking advantage of your body’s most anabolic (muscle-building) periods would be best. The most crucial period is immediately following exercise and lasts at least two hours. To ensure that you acquire vital nutrients during the most anabolic moment, it is recommended that you have a Carb/Protein rich drink soon after your workout and again an hour later. Up to two hours after a workout, your body is most active in repairing itself and getting ready for the next time it experiences stress. Keep your mind clear, and don’t overlook this stage.
The second factor is the routine you keep. First, take things at your own pace; that’s my recommendation. I’m sure you’ve seen folks throwing up unbelievable amounts of weight, but it’s important to remember to maintain a healthy weight for yourself. Those who can toss around massive amounts of weight have put in the work to get there; you shouldn’t risk damage by trying to do the same. Your effort to develop a strategic plan to bulk up will be your proof.
As a hard gainer, your regimen should be built around tried-and-true mass-building moves. These routines are classified as compound motions because they call for the coordinated effort of numerous muscle groups. Squats, deadlifts, bench presses, military presses, and barbell rows are compound lifts requiring excellent form. Get help from a trained specialist if you have doubts about performing the lifts safely and effectively. Always have a spotter nearby to help you through the entire exercise. Including leg extensions, leg curls, bicep curls, cable push-downs, etc., in your regimen is a no-brainer. However, it would be best to establish a solid foundation through compound exercises to maximize your muscle and strength growth.
As the third most important factor, attitude is the bedrock upon which the other two are built. The success or failure of your efforts to gain muscle mass through training is entirely up to you. It’s a competition between you and the reflection in the mirror, the ultimate “you vs. you” sport. While attitude is not something you acquire through training, it directly impacts the quality of your training and the outcomes you achieve. Gaining muscle quickly is unrealistic, so remember that success comes to the dedication. Let me shatter the illusion that you can build muscle overnight: it just cannot be done. Gaining muscle mass requires
commitment, time, and knowledge, but it is possible and will happen when you decide to do so. Maintain an optimistic outlook and work toward your goals one step at a time. Your mindset will determine whether or not you reach them. Believe in yourself; you can succeed. Just incorporate these suggestions into what you’re already doing.
Extra Suggestion: If you don’t give your body time to recuperate, no amount of healthy nutrition, regular exercise, and optimistic thinking will help. Your development depends on you getting adequate rest, so try to obtain at least seven to eight hours each night.
Wishing You the Best, Friend!
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