If you are skinny, it can feel impossible to bulk up, and you might end up not even trying.
But do you know it’s very achievable for you to get slabs of big muscles too?
Fun fact, for you to get stronger, you need to be bigger. And for you to be bigger, you inevitably need to be stronger. Training for just strength, without the intention of wanting to be bigger, doesn’t make sense for most people, because they both work together – strength and bigger muscles.
In this article, we would be listing a couple of workouts that you will have to perform, and you have to be consistent. For every workout, you must make sure you give in your best, and that’s a “must.”
That’s not to say that you should go heavy when doing each exercise. But, still, you won’t go all relaxed, because these are the workouts that would trigger your muscles to grow, and easily overload your body while you increase in strength.
You might be worried about doing the same type of workout, over and over again. But that’s what would bring the most result, because for most skinny guys, being consistent with big lifts would give you bigger muscles faster than the combination of a variety of exercises.
If you are tired of dumping your skinny guy look, then let’s begin. However, there are few rules you would need to know so that you can achieve the best results.
Rules To Keep You in Check
- Eat enough
- Eat some more – protein, carbohydrates, and fat
- Train better and not harder
- Do your cardio once in a week and on non-lifting days
- Keep a record, so you can add more reps as you progress
- Weigh yourself once a week
Workouts to Try Out
- 4 sets of 15 push-ups
- Pistol squats
- 4 sets of 15 pull-ups
- Front squat or deadlift
Getting big muscles isn’t just about lifting weights; the food that goes into your stomach plays a major role as well. Let’s take a look at the nutrients you should focus on if you are hoping to get bigger gains in the forthcoming weeks.
Protein is essential in rebuilding your muscles after you break it down. Proteins can come from so many sources, some of which includes:
- Cheese and dairy
If you are unsure of how much protein you should be eating, then eat at the minimum 1 gram of protein per pound of your bodyweight.
Fat is a micronutrient, and it should be eaten in moderation if you want to achieve your aims. Generally, fat is high in calories, and it doesn’t give you the full feeling unless you eat a whole lot. So, you need to be careful, so you don’t overeat in the process. Healthy fats can be found in a number of foods, such as:
- Olive oil
- Peanut butter
Also, you can go for saturated fat, but you are allowed to eat it moderately. You can get saturated fats from lard, coconut oil, whole milk, and full-fat dairy.
After you have eaten enough protein, you also need to get more calories, and it should be from fats and carbs. There are a lot of foods that are rich in carbohydrates, so on this one, you have a lot of varieties.
- Sweet potatoes
- Whole grain pasta
In addition to eating lots of carbohydrates, you can also spice it up with enough fruit.
You need vegetables in your meal if you are trying to bulk up. Since you are starting to eat a lot, adding veggies that are rich in fiber, would do a lot of good to your body. Also, you have a lot of options when it comes to veggies:
To be sure that you are eating in bulk here is what you should do:
- Measure the total amount of energy you are likely to spend in a day, and add about 600 calories to the number
- For your protein intake, consume at least 1g per pound of your body weight every day.
- Get the rest of your calories from diets that are rich in fats and carbohydrates.
- Be sure to eat enough vegetables, so your body can easily digest and absorb all of these foods
- If after a while, you do not see any noticeable changes in your body weight, add more carbohydrates and fats to your diet. Because if you aren’t gaining weight, then you aren’t eating enough.