Top 5 Focal Points for Massive Gains for Skinny Guys

3 Biggest Skinny Guy Mistakes You're Making. Click Here to Avoid Them!

1. Proper Nutrition
Without proper nutrition you will NEVER put on mass, period. Its takes about 20-24 times your bodyweight in calories in order to pack on pounds. Any less won’t be enough and any more will be too much for our body to break down. To find out exactly how many calories you should consume daily, check out this “weight gain formula”.It is very important to know how much you are consuming, but more important is WHAT you are consuming. Anyone can consume 4000 calories if you include junk in your diet; the challenge is getting those calories from complex carbohydrates, natural fats, and high quality protein sources.

Here is a list of sources for good calories

carbohydrates
Wheat bread
Wheat pasta
Oatmeal
Whole wheat
Brown rice
Vegetables
Protein
Egg whites
Chicken breast
Tuna
Cottage Cheese
Turkey meat
Beans
Fats
Peanut butter
Olive oil
Avocados
Nuts

2. Progressive overload
If you are not outperforming your last workout session, YOU WILL NOT GROW. The key to continuous muscle growth is simple; make your body work a little harder than last time to make sure you’re putting your muscles through enough strain. An easy way to make sure you are outperforming your last workout is, keep a workout log.

In this log you should record the type of exercise performed, the amount of weight used, the amount of repetitions, volume, and intensity.
The volume is simply the amount of weight used multiplied by the repetitions.
The intensity should be increased by taking shorter breaks between sets than your last workout.
3. Making compound workouts the focal point
Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. Using more than one muscle group will allow you to lift heavier and break down more muscle fibers which in turn will help your body produce more “muscle building hormones” such as GH and testosterone. Other great benefits to compound exercises are…
- Allows you to lift heavier and increase strength much faster
- Corrects muscle imbalance
- Increases muscle conditioning
- Time efficiency
Compound exercises
Squats
deadlifts
Bench Press
Bent over rows
Dips
Chin ups/Pull ups
Military press

4. Keeping your body in a growing state

- Keep your body in a anabolic state
- Increase testosterone production
- Produce Growth Hormone naturally

5. Proper rest and recovery
One major point that people fail to understand is that, muscle is not being created while you are in the gym lifting those heavy weights. While you are working out, you are actually just breaking down the muscle. The ONLY WAY for those muscles to repair and grow is to REST.

How many of you are in the gym 5-6 days a week and are frustrated because you are getting zero results?
Our bodies grow the most while we sleep. This is why it is extremely important that you get 8-9 hours of quality sleep every single night. Aside from sleep, our bodies grow on the days we restrain from heavy physical activity. With that being said, take a few days off, there is no reason to be in the gym performing high intensity training more than 4 days a week.
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This entry was posted on Sunday, June 6th, 2010 at 5:47 pm and is filed under Weight Gain. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.


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4 Responses to “Top 5 Focal Points for Massive Gains for Skinny Guys”

  1. Anonymous Says:
    June 6th, 2010 at 9:11 pm

    So is doing cardio only on a day considered a rest day or not? For example, on my off days, i usually walk for half hour to an hour, sort of speed walk. Is this giving my muscles a rest or is it still considered as a workout?

  2. MuscleMonsters Says:
    June 6th, 2010 at 11:55 pm

    Doing cardio on a day off of strenuous activity is still considerd rest, this technique is known as "active recovery" and is probably the best rest method.

  3. Anonymous Says:
    June 7th, 2010 at 4:24 pm

    Hello,

    They had this article about exercising on empty stomach.

    http://ca.news.yahoo.com/s/capress/100603/health/health_eu_med_exercise_while_hungry

    Question is, is this only for cardio, or can we do strength exercises on an empty stomach as well?

  4. MuscleMonsters Says:
    June 7th, 2010 at 6:01 pm

    I would not recommend strength training on an empty stomach. That just screams "Injury"…I recommend sticking to lighter activity such as cardio, bodyweight interval training, light weights, or abdominal training.

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