Knowing how to get muscular is often not as hard as it looks. Unfortunately, a lot of fluff and just plain old lies seem to circulate most of the magazines and nearly every gym on the planet.
This means that for the average skinny guy (or hardgainer as we’re known) it is easy to get confused on the best steps to take in order to get muscular fast. Here are my 5 top strategies that you can start using today in order to gain weight and get muscular fast.
The first step in how to get muscular fast is most definitely the most important one, especially for skinny hardgainers who struggle to gain weight and muscle. Proper nutrition is the key to gaining muscle mass, and the reason why many folks fail. To get muscular you’ll need to up your calorie intake – to at least 3,500 calories per day for an average male.
Split this over 6 meals (3 hours apart) and make sure the calories are high quality – use lean meats, beans, pulses, nuts, oatmeal, and plenty of vegetables. While not entirely necessary, a good protein powder can make it easier to reach the necessary daily and protein intake, so incorporating one as a post-workout refreshment is not a bad idea.
Second to diet is weight training. This is the best form of exercise for adding bulk and enabling you to get muscular fast. However, many skinny guys end up doing it wrong, as they tend to follow routines in the bodybuilding magazines that are not really designed for the hardgainer in mind.
Thankfully, in order to get muscular and add bulk requires no more than 3 all-body workouts per week lasting between 45 minutes and 1 hour. These should be performed at full intensity to get the maximum benefit. Make sure that you are using a system of “progressive overload”, i.e. you are progressively adding more weight to each exercise, so that you never reach a plateau or point at which your workout becomes easy. You’ll be amazed at how quickly this will help you to get muscular.
The problem with many workouts that you find in the magazines is they often focus on isolation exercises as opposed to compound exercises. This is what I mean when I say they are not always designed for the skinny guy hardgainer in mind. If you’ve ever heard folks talking about “Monday is Chest Day, Tuesday is Back Day, Wednesday is Shoulders Day, etc. etc…”, then you know they’re mostly doing isolation exercises. Now, while there’s nothing wrong with isolation exercises, they are not ideal for the skinny guy who is looking to get muscular fast. You should focus on compound exercises like Squats, Chest Press, Bent Over Rows etc. which work multiple muscle groups. There are 4 reasons for this:
a) You gain muscle mass faster
b) You maximize your workout time
c) You minimize your chance of fatiguing too early
d) You get better whole-body development
Add “Pulses” Into Your Workouts
In addition, adding a technique called “pulses” into your workouts can really maximize your potential for muscle growth and help you to get muscular fast. These are where you do a full rep, come about halfway down to the start, and then press up once again to finish that half rep. This is a little muscle building trick most folks don’t know about, and can really help in your quest of how to get muscular.
Discipline Your Sleeping Pattern
A much neglected part of any plan of how to get muscular fast is disciplining your sleeping pattern. There is a serious muscle-building point to this: when we sleep our bodies produce a natural growth hormone which enables us to repair and grow our muscles. This hormone is anabolic in nature.
Conversely, a lack of sleep, or excessive stress causes our bodies to produce Cortisol which is a catabolic hormone and causes us to lose muscle mass by drawing essential nutrients away from the muscle tissue and sending it to the bloodstream.
So in order to get muscular fast, you need to make sure you are getting a regular 7-8 hours of quality sleep per night and minimizing your stress throughout the day. Find ways to do this…whether it’s taking a bath before bed, getting a massage, or whatever…get it done and make a habit of it.