3 Biggest Skinny Guy Mistakes You're Making. Click Here to Avoid Them!
Lately I have been receiving a number of emails from my readers with a variety of questions. It seems to me that the same 5 muscle building mistakes are being made pretty regularly. These mistakes are mostly made by beginners but I was surprised to see how many advanced (1-3 years) lifters are making the same errors. With that being said, I am going to not only go through these challenges you are having in the gym but I am also going to give you the correct formula to (muscle building) success in and out of the gym.
If you are making even just one of the mistakes I am about to list, correcting this misunderstanding could potentially allow you to break your plateau. If you are someone who is making more than one of these mistakes, consider yourself lucky. Lucky because after fixing these errors you will allow your body to yield results much faster than ever before.
Muscle Building Mistake # 1
Heavy Weight = Size, Light Weight = Definition
I am certain that more than a few of you have heard that if you want to build mass, you should lift heavy with low reps. You have also heard that if you are looking for muscle definitions, you should lift light with high repetitions. Now, when you hear of this theory for the first time, for some reason it just seems to make sense. However, what actually determines the type of body you create is the type of muscle hypertrophy you trigger. You’ll be shocked to know that your personal trainer actually had this theory all mixed up, backwards to say the least.
Quick Fix # 1
If you want to build mass, you should focus on triggering sarcoplasmic hypertrophy by performing 12-15 repetitions. If you are interested in building strength, myofibrillar hypertrophy can be triggered with 1-3 reps. By performing 4-6 reps will also trigger myofibrillar hypertrophy but will allow you to build some strength and muscle density. If you are interested in building a little of everything (strength, density, and size) 7-10 repetitions would be ideal. Knowing how many reps to build muscle size, strength, and or density is the key to getting the body YOU are aiming for.
Muscle Building Mistake # 2
Not Consuming Enough Protein
I can almost guarantee that if you have researched this subject, you have gotten at least 3-4 different answers. I can also guarantee that every answer you got made sense in its own way. Now before I get into this, I just want to say that my explanation is based on building muscle, not simply maintaining muscle or regular day to day health requirements. Most of you are currently consuming about 0.4 – 1.0 grams of protein per pound of body weight or lean body mass.
If you are a reader of this blog, you know that I am a hardgainer/ectomorph and my tips are based on helping naturally skinny guys like myself to build muscle. As hardgainers we naturally burn through calories (proteins, fats, carbs) much faster than the average person, therefore it’s safe to say that we require a lot more of these nutrients.
Quick Fix # 2
Take your bodyweight and multiply it by 1.5 – 2.0 and the amount you get will equal the amount of protein in grams you should consume on a daily basis. Remember, this is not what is said by “him or her”; this is the formula that I used in order to build 40 lbs of muscle in less than 6 months.
Muscle Building Mistake # 3
Consuming the Proper Amount of Food
As I mentioned before, as hardgainers we require almost double the amount of calories as the average person. Although most people can build muscle off of 12 times their bodyweight in calories, we require almost double that amount. Not only is it important to understand how much we should consume, it is also very important that we follow the correct formula for how much of each nutrient we should eat as well.
Quick Fix # 3
Multiply your bodyweight by 20 to get the correct amount of calories you should be consuming on a daily basis in order to build muscle.
Your bodyweight (x) 20 = Daily Caloric Intake
40 – 45% Carbohydrates
15 – 20% Fats
Muscle Building Mistake # 4
Training Way Too Much
It always makes me laugh a little inside when someone sees me and says “you must workout everyday”. Little do they know, training everyday could possibly be the worst thing you could do to your body. Heck even 5-6 days is way too much for anyone training properly. Another huge misconception is that you should spend 1 and a half to 2 hours in the gym for results. People must realize that spending that much time is not only unnecessary, but it could also sabotage your gains by sending you into a catabolic state where muscle will be sacrificed for energy.
Quick Fix # 4
If you are someone who trains regularly and fails to see results, you may assume that you are not training hard or long enough. This is one of the biggest misconceptions of all and it is very understandable. However, when it comes to building muscle, in most cases less is actually more. You see, muscle is not created in the 1-2 hours you spend in the gym; it is created in those other 22-23 hours we spend out of the gym. The gym is simply a form of breaking the muscle down in order to then fuel the muscle properly for it to then recover and be rebuilt larger and stronger in order to prepare for the next intense workout. With a solid workout routine that is focused around heavy compound lifts that will aid in producing more muscle building hormones such as testosterone and HGH, 3-4 days a week for about 1 hour per session is more than enough.
Muscle Building Mistake # 5
Following Workout Routines by and for Bodybuilders
Workouts are not “one size fits all”. The biggest mistake weight lifters are making is that they are following workout routines created for and by guys with different body types. Just because “Joe” gained 20 pounds of muscle, does not mean you can mimic his routine to do the same. You must first determine what your body type is, and then you can determine what program you should follow.
Quick Fix # 5
I am a hardgainer, I followed a very specific program to gain 40 lbs of supplement free muscle in 6 months. The “Bony to Brawny” program that I followed was created by (me) and for hardgainers. If you are someone who is naturally skinny and finds it nearly impossible to gain weight or build muscle, you are an ectomorph/hardgainer and you should follow a program for hardgainers. Anyone who is of the endomorph or mesomorph body type should also train differently. Once you have determined what body type you are, find and stick to one solid routine created for YOU!
If you are advanced lifter or someone who has already put on a substantial amount of muscle mass and just can’t seem to pack on anymore mass, there are 3 muscle building mistakes that could be preventing you from yielding more results.
===> 3 Biggest Muscle-Building Mistakes <== Click here
In an odd way, I hope that you are making a few of the mistakes listed above. Not because I want you to fail at achieving your goals, but because I hope that you have found a quick fix to your workout program that will allow you to start building muscle faster than ever. Please feel free to post any questions you may have in the comment section below.