5 tips to help skinny guys gain muscle

5 tips to help skinny guys gain muscle

1: Eat up
Aim for a gram of protein per pound of your body weight every day. So if you weigh 180 pounds, eat 180 grams. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. If you don’t have the time or energy to commit to anything else, just remember to eat a lot of the right foods every day. 

2. Train better, not harder
You can stimulate muscle growth with very few exercises as long as they’re done with heavy weight and they activate as many muscle fibers as possible. The workouts here have only four moves per session, but they’ll be anything but easy. If you’re the type who’s used to light circuits or bodybuilding routines that try to isolate every muscle, this is just what you need to grow.

3. Rest
Getting eight hours of sleep per night is crucial for growth-hormone release. “A nap every day in addition is even better if you can get it,” Bruno adds. In between workouts, get massages or use a foam roller to work out knots in your muscles and improve blood flow. Making these part of your routine enhances recovery.

4. Keep a log
This program’s main focus is to increase strength, so “record all your numbers,” Bruno says. Every week, strive to improve by adding more weight or more reps. As your strength goes up, muscle size will always follow.

5. Weigh yourself
Once a week, weigh yourself in the morning after you’ve used the toilet and before you eat or drink anything. You should gain about a pound per week. (If you don’t, you’re not eating enough.)