Bulking up muscle mass as a skinny guy is not far-fetched.
It is an achievable goal, but like any other, there is a process requiring thorough research and well-planned execution. It’s difficult to come up with the perfect plan for yourself, considering there are numerous factors involved, right from a good diet to the right kind of exercise.
To make life simpler, we consider all factors involved in muscle building and chart the ideal plan.
4 Step Muscle Building Plan for Skinny Guys
Step 1. Eat the right fats
Contrary to popular belief, fats are of utmost importance for the body. Fats are required for the transport of important vitamins like A, D, E and K. Without these, the body would be low on energy, and the bones would get brittle. The body would also reduce testosterone production, a key hormone for muscle building.
The right kinds of fats in the right amount could potentially increase stamina by 40 – 60 percent, and even facilitate anabolism processes, leading to improved muscle development. Unsaturated fats and fats rich in omega-3 fatty acids are the keys. Foods that contain these good fats include almonds, cashew nuts, walnuts, olive oil, flaxseed oil, peanut butter, and avocados. Fats to avoid are saturated and trans fats like butter, margarine, and animal fat – stay away from these, and you’re good to go!
Step 2. Calculate your calorie needs
Through intense work-outs, it should be ensured that the amount of calories being burnt does not exceed the total calorie consumption. Essentially, take up more than you can break up! One widely used formula for calculation of ideal calorie intake for muscle building comes from the lifestyle magazine, Coach. Multiply your total body weight by the number 40. The product gives you the exact number of calories you need to consume per day to achieve muscle mass. Distribute caloric intake among the three chief food groups, protein, carbohydrates, and fats, to maximize muscle gain. Consumption of 2 grams of protein and 1 gram of fat for every kilogram of bodyweight respectively, and then the satisfaction of remaining calorie quota with carbohydrates is an effective system for correct distribution. There’s a lot of math involved, but unlike calculus, it’s worth it!
NOTE: Forget the math and use the following Macro Calculator to figure out exactly what you need to get the lifestyle results you want.
Step 3. Incorporate 4 Effective muscle-building exercises
Exercise 1. Chin-ups
The ideal upper body workout, this involves pulling your body up while firmly grasping an overhead bar. Unlike pull-ups, chin-ups require your palms to be facing towards you while holding the bar. This exercise not only works your entire bicep because it involves the full extension of the arms at the bottom and full contraction at the top but also tones your chest and back because your entire torso is being used to complete one full rep.
Exercise 2. Dead-lifts
This exercise works more muscles than any other. Dead-lifts can be done every day to build muscle mass and strengthen muscles. The exercise involves taking a shoulder-width position and clutching the barbell such that your inner forearms are in contact with your outer thighs and your shins are gently touching the barbell. Your spine needs to be straight and head facing ahead. The next step is lifting the barbell. This requires you to push with your feet for the force to carry the weight upwards. Hips and shoulders should move up in sync with each other. Putting the weight back down involves a simple reversal of the above movements until you set the barbell down in a measured manner.
Exercise 3. Dumbbell floor-press
The ideal exercise for building massive upper-body strength and muscle mass, this exercise works the pecs, triceps and anterior shoulders. It involves lying on the ground on your back and holding dumbbells with an overhand grasp. The knees should be bent with feet on the floor and elbows opened 90 degrees. Next, the dumbbells are lifted up together towards the ceiling and then lowered back down to the starting position. Pause and then repeat.
Exercise 4. Barbell bench press
The significance of this exercise is that it ensures that maximum amount of weight can be used. The barbell is held with an overhand grip, and the arms should be a little wider apart than shoulder width, all while lying on a bench. The lower back should not be allowed to lift off even slightly. The barbell must be lifted above with arms fully extended, and then brought back down with arms ultimately forming a 45-degree angle with the body. Pause and repeat.
Step 4. Utilize Foundational supplements
Various health experts differ on their recommendations of what foundational supplements are important. However, certain common supplements exist which are essential to everyone because of their small quantity in daily diets. Foremost are multivitamins, including A, D, E, K and the B complex vitamins, all critical for basic body function. Next are omega-3 fatty acids, of which approximately one gram a day is important. Another important class of rising supplements in the market are anabolic Selective Androgen Receptor Modulators(SARMs) and peptides, supplied by Boss Peptides. Other than these, experts suggest several others like probiotics, Coenzyme Q10, dietary nucleic acids, and iodine.
This ideal muscle building plan is constructed around all of the fitness parameters, from exercise to diet. Bulk up!
Author bio: Jack Parker
Jack is a publisher at Boss Peptides, a blog dedicated to supplements that enhance muscle building. He has written articles on most fitness, workout, and bodybuilding related topics. He has achieved bodybuilding goals in a shorter time period.