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To learn how to gain muscle fast for skinny guys, one must first know that a number of individuals spend many years trying to get toned or put on muscles but it just cannot seem to happen.
It can be a really frustrating process.
Other people see themselves in their underwear and recognize the need to fill out muscles or get toned but they are not aware of where to begin.
Whether you would like to enhance your chest, get bigger calves, bulk u overall or achieve some other muscle-building goal, there are 10 muscle-building tips below that can help you to gain muscle fast especially if you are currently a skinny guy.
Table of Contents
How Quickly Can You Gain Muscle?
“How quickly can you gain muscle?” is a common question among those looking to build muscle mass.
The answer, however, depends on a variety of factors, including genetics, diet, exercise routine, and overall health.
Generally speaking, it’s possible to gain muscle at a rate of 1-2 pounds per month, but this can vary significantly from person to person.
To maximize your muscle gain potential, it’s important to follow a consistent workout plan that includes resistance training and progressive overload, as well as consume a diet rich in protein and other key nutrients.
Additionally, getting enough rest and recovery time is crucial for allowing your muscles to grow and repair.
While there are no shortcuts to building muscle, with dedication, consistency and effort, you can achieve your muscle-gain goals. Use the tips in this article to help you on your way.
1: Lift And Lift Well
Seems obvious, but in order to build muscle mass and increase muscle in any significant way, the muscle fibres have to tear and that can only be done when your muscles are subjected to outside forces to which they are not accustomed.
Therefore, unless you work in construction, a moving company, or another job that entails heavy, manual labour, you have to get your hands on weight-lifting machines, dumbbells, and barbells to see considerable muscle-building progress.
2: Go Multi-Joint
Unless you are already quite muscular, triceps extensions, biceps curls or other single-joint movements will not help you gain muscle fast.
Multi-joint exercises such as bench pressing, squats, deadlifts, and cleans are much better.
These exercises take less time to work more muscles and they enable you to use a heavier weight than is possible with single-joint workouts.
3: Go Heavy
The majority of individuals who are attempting to build muscles do not use a weight that is adequately heavy.
To be effective, it is important to lift in the range of 8 to 12 repetitions for each set, doing 3 to 8 sets for each exercise and lifting a weight which results in muscle failure when each set ends.
Among the reasons that bodybuilders workout with a partner is to have someone there to assist them with lifting the weight when it becomes too heavy to use good form when lifting.
In case you do not have a partner to work out with, simply stop when you become too weary to lift it with good form, rest for a little while, then continue until the set is complete.
This is a more effective way of using weights than methods that enable you to complete a set comfortably, without getting to muscle failure.
4: Do Less Cardio
The body needs calories for muscle building and if you are performing a considerable amount of cardio workout such as bicycling or running, you will be burning calories that the body could utilize for muscle building.
Therefore, if you would like to quickly build muscle, only do a brief 2 to 5-minute cardio warm-up and then concentrate only on weight training.
5: Eat, Eat, and Eat
To put on one pound of muscle, you are required to consume a minimum of 3,500 additional calories per week.
Given that 1 to 2 pounds per week is an attainable rate of muscle gain, you are required to eat 500 to 1000 additional calories a day to consume 3500 to 7000 additional calories per week.
However, instead of shoving food down your throat indiscriminately, try consuming calories that are from healthy protein sources such as grass-fed beef, healthy carbohydrate sources such as yams and sweet potatoes, and healthy fat sources like coconut milk and avocados.
6: Supplements
In order to gain muscle quickly, a creatine supplement and a protein powder of high quality are the two most effective supplements that you should be consuming.
Beta-alanine, nitric oxide, or other commonly used muscle-building supplements will provide small results; however, they will not very effective when compared with creatine and protein supplements.
7: Rest
Often overlooked when it comes to the question of how to gain muscle fast for skinny guys.
If a muscle is worked too hard and on too many consecutive days, the fibers in the muscle will become too broken down to repair and grow properly.
To quickly build muscle, a muscle group must be completely fatigued, then allowed to rest.
Generally, a muscle requires a minimum of 72 hours to repair properly after a weight training session.
Ideally, you should make allowance for the total absence of muscle soreness before that muscle is worked again.
For example, work the shoulders and chest on Monday and Thursday, work the legs on Tuesday and Friday and work the back, abs, and arms on Wednesday and Saturday.
8: Recovery
When resting, ensure that you provide your body with what it requires to recover properly and get optimal growth from the muscles.
Activities that can improve recovery include cold showers or ice baths, massage therapy, compression clothing, adequate sleep, breathing exercises, and foam rolling.
9: De-Stress
High-stress levels can rapidly drain testosterone, which is a muscle-building, anabolic hormone, and increase your cortisol levels, which is a muscle-damaging, catabolic hormone.
If you constantly have a high heart rate, high body temperature, shallow breaths or moody personality during you everyday activities, it is likely that you are too stressed to achieve optimal muscle growth.
Breathe deeply and schedule activities to get more time and much less stress.
Consider regular meditation as a way to reduce your overall stress.
10: Address Your Hormones
For individuals older than 30 years old, the rate of muscle gain can be slowed by hormonal deficiencies.
If muscle gain has become too slow or you have any of the symptoms, think about consulting with a doctor to perform hormone level tests, and handle any deficiencies or imbalances.
Frequently Asked Questions
What exercises help build muscle quickly?
To build muscle quickly, focus on compound exercises that work multiple muscle groups. These include squats, deadlifts, bench presses, rows, pull-ups, and lunges.
Start with a warm-up and then perform 3-4 sets of 6-10 reps for each exercise, ensuring you maintain good form.
You should also include isolated exercises in your routine, such as bicep curls, tricep extensions, and calf raises, to target specific muscles.
What diet should skinny individuals follow to build muscle?
To gain muscle, increase your calorie intake, and consume adequate protein. Aim to eat about 1.2-2.2 grams of protein per kilogram of body weight daily.
Your diet should include lean proteins (chicken, fish, and lean meat), whole grains (brown rice, quinoa), and healthy fats (avocado, nuts).
Eat frequent meals or choose larger portion sizes, add calorie-dense foods like nuts and seeds to your meals, and consume snacks like protein bars and shakes between meals.
What type of foods aid in bulking up rapidly?
High-calorie, nutrient-dense foods play a significant role in bulking up rapidly. Include foods like lean meats, fish, dairy products, eggs, legumes, whole grains, and healthy fats in your diet.
Consuming protein-rich foods like chicken, tuna, and cottage cheese, along with complex carbohydrates like sweet potatoes and brown rice, can help fuel muscle growth and provide energy.
Is it possible to transform from skinny to muscular in two months?
While it’s possible to start seeing muscle growth in two months, transforming from skinny to muscular depends on factors like genetics, your starting point, training intensity, consistency, and nutrition.
You can expect to gain about 0.5-1 kg of muscle per month with a well-structured plan. While two months may not provide a complete transformation, noticeable progress can be achieved.
Which supplements are recommended for speedy muscle gain?
Whey protein supplements can help meet your daily protein requirements and promote muscle growth.
Creatine and beta-alanine also support increased strength and muscle mass. Consider consuming BCAAs (branched-chain amino acids) to aid muscle recovery and reduce muscle soreness after intense workouts.
Before using supplements, consult a healthcare professional to ensure they are suitable for you.
Can a vegetarian diet help in fast muscle gain for skinny individuals?
A well-balanced vegetarian diet can indeed support muscle gain. Focus on consuming adequate protein from sources such as tofu, tempeh, seitan, lentils, chickpeas, and beans.
Include whole grains, heart-healthy fats, and a variety of fruits and vegetables. Consider adding a plant-based protein powder or BCAA supplement to your routine if you struggle to meet your protein goals.
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Author
- Danny Loeb is a qualified Personal Trainer, Fitness Model and Writer. He enjoys blogging about health and fitness, messing around with Photoshop, and sharing his experiences with everyone.
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