There are many wrong notions and theories about building muscle and the belief that thin guys cannot build muscle quickly without the use of steroids is one of them.
There are thousands of skinny guys out there who are ready to throw in the towel simply because they are unable to put on weight no matter how much they eat. But it’s not their fault, because they are genetically programmed to burn more calories than others.
However, it is still very much possible for lean young men to put on weight and although consuming more calories than your body can burn is the most basic method of weight gain, it’s equally important to combine the same with weight training in order to build mass effectively.
This is because weight training enables the body to absorb more nutrients and increase the level of important hormones along with muscle mass.
What Are The Best Exercises To Build Muscle Quickly?
Even with weight training, it’s important to select the right type of weight training exercise required to gain weight. Resistance exercises are best suited for this purpose rather than aerobics, which help to lose weight. In order to maximize muscle gain, the majority of your workout should consist of free weight exercises. The secret is to stimulate the most amount of muscle fibers.
Weight training includes the use of variable resistance enabled equipment, free weights like barbell or dumbbells and bodyweight exercises like pull-ups or dips. In all three cases, it’s important to work out the supporting muscles also called synergists and stabilizers.
The more such muscles you are able to work, the more muscle fibers are stimulated. However, the foundation of any good weight training program are the Compound or Multi-joint exercises which work the larger muscle groups and involve the simultaneous workout of several muscle groups.
These exercises stimulate the most amount of muscle fiber in the shortest amount of time. It is also recommended to work with heavy weights instead of light weights for best results.
Here Are A Few Exercises That Will Help You Gain Muscle Quickly
-Overhead Presses for shoulders and triceps.
-Bench Presses for the chest, shoulders and triceps.
-Squats for the legs and lower back.
-Pull-ups or Barbell Rows for the shoulders and triceps.
-Bar Dips for the shoulders, chest and arms.
What Types Of Food Help You Put On Weight And Build Muscle Quickly?
A weight training program is incomplete without a high protein diet, especially animal protein. Some of the important proteins that you may need to consume are found in cottage cheese, whey, beef, eggs, poultry and fish.
Some of the vegan alternatives are soy protein, tofu and bean curd. The right type and amount of food consumed consistently will definitely show in your workout.
While you need proteins to build mass, it’s equally important to ingest adequate amounts of carbohydrates and fat. You can find these in foods such as yams, oatmeal, potatoes, cream of rice, sweet potatoes, cream of wheat, rice, beans, pasta and all cereals.
And for your body’s other nutrient requirements, you should also eat green leafy vegetables and fruits.
A well planned weight program is based on two basic components, stimulation of the maximum amount of muscle fiber and eating more calories than your body is used to. This way, you can gain weight by building muscle mass quickly and leave your skinny guy days far behind you.