Skinny and cant seem to gain muscle? Been there... Follow these three tips to build some muscle! 1. Short and sharp gym sessions - 30-50 minute gym sessions moderate weights. If you are a calorie burning machine you need short gym sessions to preserve energy while adequately stimulating muscle protein synthesis (via resistance training + nutrition). Stick to compound exercises (bench press, squat, deadlift, overhead press) and their variations early in the session and then progress to isolation exercises towards the end. 2. Use good exercise technique - skinny guys are often long-limbed which gives them a mechanical disadvantage for strength. However, dont do half reps so you can keep up with you short-limbed friends. Use full range of motion and the strength + size will come! 3. Track your food intake - a lot of skinny guys consider themselves to be eating everything, yet still cant gain weight. Once we track their food intake for a week they are often consuming a whole lot less than they think! Once youve worked out your daily food intake, aim to increase this by 250 calories for a week and monitor body changes. If you gain weight, dont change anything. If you stay the same/lose weight, add another 250 calories and repeat! BONUS TIP: Eat at least 1.2g of protein for every kg of bodyweight. Want a personalised program? Head to integratedfitnessnutrition/services/ and find out more.
Posted on: Sun, 16 Nov 2014 02:53:47 +0000
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