The dilemma you have is a common tale - -you have a skinny frame and can't seem to put on muscle mass. This has earned you the title of hard gainer. Well, the frustration and days of hiding under baggy clothing can come to an end. What you need to do is create an atmosphere in your body that is conducive to putting on healthy bulk. This means you have to be open to new ways of eating and exercising.
Step 1
Track your calories for a day and add to your intake. Eating 250 to 500 more calories a day will cause 1/2 to 1 lb. of weight gain a week.
Step 2
Select foods that are conducive to building muscle. Fried foods, processed foods, fast food and sweets do not promote muscle growth -- they are high in saturated fat and empty calories. Choose foods that contain quality calories like eggs, chicken breasts, lean beef, fish, whole grains, fruits, vegetables, seeds, nuts and beans. These foods supply your body with carbs for energy, protein for muscle recovery and fat for release of testosterone, a hormone that promotes muscle growth.
Step 3
Spread your meals out through the course of the day. Eating meals every two to three hours will give your muscles a constant supply of nutrients, and it will also help you meet your increased caloric needs. Be sure to include protein with all of your meals. For example, have a chicken breast sandwich on whole-wheat bread with lettuce and tomato for a meal.
Step 4
Utilize free weights for your workouts. Machines are fine for building strength, and they do contribute to size, but free weights require you to work more stabilizing muscles. This, in turn, will boost your progress.
Step 5
Structure your workouts around compound exercises. Compound exercises work more than one muscle and involve more than one joint range of motion. This allows you to lift heavier weights and, in turn, add muscle faster. As an added bonus, compound exercises give your testosterone levels a boost. Include such exercises as squats, bench presses, military presses, back rows and deadlifts in your routines.
Step 6
Mix up a post-workout shake and drink it as soon as you place the weights down after your last repetition. Include whey protein powder, creatine and grape juice in your shake. This combination of ingredients will boost your muscle recovery and quickly put back lost glycogen, which is the stored form of carbohydrates.
Tips and Warnings
- Your best bet with a post-workout shake is to use a shaker cup, which has a screw-on or snap-on lid. Put the ingredients in it and bring it to the gym with you.
- Be aware that creatine and whey protein are supplements that have not been regulated by the FDA. Make sure you use them as directed and be aware of any side effects that may appear.
Things You'll Need
- Shaker cup
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