Being coined as skinny can be just as injurious to self confidence as being called fat. People who fall into this category are often referred to as "hardgainers." Although this is not an actual medical condition, it can be quite frustrating, especially when the shirt comes off in the summer time and there is nothing but a frail physique to showcase. This can all be changed by packing on more muscle and weight. The way to pull this off is with some dietary adjustments and the aid of compound exercises which recruit maximal amounts of muscle.
Step 1
Eat foods that are high in nutrients and low in empty calories. Avoid fast food, sweets, baked goods, refined flour products and deep-fried foods. Have your diet consist of muscle building sources of protein, complex carbs and healthy fats. Chicken breasts, eggs, lean beef, cottage cheese, whole grains, fruits, vegetables, nuts and oils are all good options.
Step 2
Consume five to six meals a day. This can give your muscles a constant supply of nutrients and it can also help you get more calories in your body for bulking up. Eat meals that contain both protein and carbs, and do not go more than three hours without eating. A tuna steak with steamed Brussels sprouts and couscous is a meal example.
Step 3
Perform dumbbell chest presses. Lie on a flat bench and hold the weights above you with your palms facing forward. Lower the dumbbells down by bending your elbows. Stop when your upper arms are level with the floor and push the weights back up until they are 1 inch apart.
Step 4
Sit on the edge of a bench to do shoulder presses. Hold dumbbells in your hands just outside of your shoulders with your palms facing forward. Push the weights above your head and toward each other until they are 1 inch apart. Slowly lower them back to the starting position and repeat. Keep your core tight while doing these to maintain a straight back.
Step 5
Grasp a barbell to do bent-over rows. Stand in front of the bar with your feet shoulder-width apart. Bend down and lift the bar with a shoulder-width overhand grip. Come to a standing position, then bend forward at the hips. Stop when your back is slightly higher than parallel to the ground and the bar is hanging straight down in front of your body. Lift the bar up toward your stomach and squeeze your shoulder blades together. Slowly lower it back and repeat. Maintain a slight bend in your knees the whole time.
Step 6
Execute a set of bench tricep dips. Place two benches parallel to each other and slightly wider apart than the length of your legs. Grab the edge of one bench with your hands and place your heels up on the other one. Lower your body down by bending your elbows and stop when your upper arms are parallel to the floor. Push yourself back up and repeat.
Step 7
Perform a set of twist curls. Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing in. Curl the weights up and twist your wrists so the dumbbells face your chest. Slowly lower them back to the starting position and repeat.
Step 8
Hold dumbbells at your sides and perform walking lunges. Start with your feet together and take a long step forward with your right foot. Come into a lunge position where your right knee is bent 90 degrees and your back knee is right above the ground. Come back up and step forward with your left foot. Lunge again and continue alternating your lunges across the room.
Step 9
Drink a post-workout shake to boost fast recovery. Mix a scoop of whey protein powder with 8 oz. of juice in a shaker cup. Shake it up and consume it right after you finish your last rep.
Tips and Warnings
- Do four to five sets and eight to 12 reps of each exercise. Work out every three days and use the heaviest weights you can handle.
Things You'll Need
- Dumbbells
- Barbell
- 2 benches
- Shaker cup
- Whey protein
- Juice
Member Comments