Are you skinny, and want to build muscle and gain a little weight? You have a big appetite and can eat like a horse, but it seems almost impossible for you to gain a little muscle. Does this sound familiar? Building muscle and gaining weight is not as difficult as you might think, and if you do the right things, you will be able to gain muscle weight regardless if you’re a hard gainer or not. Below are two key tips to help you build muscle:
1) Calories, calories, and more calories – if you want to gain weight, you have to consume more calories than you burn each day. Otherwise, you will not gain any weight. Obviously, not all calories are created equal. Your goal should be to consume calories from a balanced diet. Personally, I prefer a 40/40/20 diet where you get 40% calories from protein, 40% from carbohydrates, and the remaining 20% from good fats.
Do you know how much calories you currently consume each day? Do you know how much calories you need to consume to create a calorie surplus? If you don’t know, then the first thing you need to do is figure both of these out. Start by tracking everything you eat and drink for a week. This will give you a good idea of how much calories you consume daily on average. To figure out how much calories you need to consume to gain weight, use the following general rule of thumb:
Calories for weight gain = your body weight x 16 to 18
So if you weigh 150lb, then you daily calorie intake should range from 150 x 16 = 2400 to 150 x 18 = 2700 calories.
2) Your workout program – are you strength training and lifting weights? If not, you better start now. There’s no better way to build muscle mass and develop strength than weight lifting. Of course, you could simply eat and eat to gain fat, but that’s not what you want. To build muscle, you need to lift weights, and you need to lift heavy weights.
Lifting light weights for high number of reps will not do much to help you build muscle, other than perhaps give you somewhat of a pump. To build up muscle weight, you need to lift heavy weights. Here are some key points to keep in mind:
– Focus on doing compound exercises such as deadlifts, squats, bench press, and military press. These are some of the best exercises for building strength and muscle.
– Keep your reps in the lower range, generally around 4 to 8 reps.
– You need to use a heavy enough weight that will allow to you only perform 4 to 8 reps before you hit failure.