Learn how to gain weight and muscle mass fast for skinny guys. If you’re a hardgainer trying to bulk up with your diet and workout this post will help. You’ll learn how to build muscle quickly and what mistakes to avoid.
How to gain weight and muscle mass fast for skinny guys bulk up for hardgainers diet and workout to build muscle quickly
So, you’re a skinny guy, you’re somebody that most people would refer to as a hardgainer. And all you want to do is gain weight and muscle mass but it seems like no matter what you do your body just won’t let you gain any weight. Trust me I’ve been there after working out and burning a whole bunch of fat, it became really hard to put on any extra muscle for me. In high-school people would call me lanky and even though I was strong especially for my weight I didn’t feel like I looked strong and for whatever reason that was important to me like I’m sure it’s important to a lot of you.
Overtime I changed that and I promise you it’s possible for you to change it too. You can learn everything you need to do to change it in this video today. Let’s start first with the term hardgainer. I want you to eliminate it from your vocabulary because every disadvantage that you have can be turned into an advantage. Focusing on your disadvantage of putting on muscle will not help you build muscle it’ll only help you find excuses for why you can’t.
Again, I don’t care how fast your metabolism is you can gain weight and muscle mass and you can build a lot of it by doing the right things. So, stop calling yourself a hardgainer…….hardgainers by the way are very lucky because after they put on muscle they’re usually the ones that looks super aesthetic because it’s easy for them to stay lean. To gain weight and muscle mass first of all you should be challenging yourself with a progressive weight training program. This means you should work on incrementally increasing the weight you’re lifting for every one of your exercises especially for the compound major lifts like squats, bench and dumbbell presses, deadlifts and weighted wide grip pullups or barbell rows.
Progressive overload in your compound lifts is super important to build mass however it’s not the only thing that you have to do. When I was in my sophomore year of high school I was benching 205 for almost 10 reps. And I remember somebody in our high school gym came over to me and said you don’t look like you can do that weight and even though he meant that as a compliment he meant that I’m stronger than I look that’s not how I took it.
So, around my junior and senior year I started to increase the amount of food that I was taking in. And even though this did help me grow it only helped me grow a little bit. It wasn’t until after high school that I really discovered how important eating the right food in the right amounts…how important that is for building mass.
Here’s what I learned first of all if you’re going to the gym lifting the heavy weight but still struggling to build muscle I need you to drastically increase your carbohydrates. And I don’t mean carbs like candy ice cream chips and junk food I mean carbs like brown and white rice, sweet potatoes, quinoa, buckwheat couscous Ezekiel bread and even regular whole wheat bread and pasta is a must if you’re struggling with building mass.
Now I know this isn’t the general advice that you’re going to get because there’s a huge carb phobia in the fitness industry nowadays but I’m telling you if you’re hitting the gym hard that’s what you’re missing. Back in the 70s and the 80s bodybuilders like Arnold were very fond of a 40-40-20 split where they would have 40% protein 40% carbs and 20% fat. And for gaining muscle this was always the split that I noticed the most results with.
You may be wondering why a high carb diet will help you gain weight and muscle mass. And the reason why is because of insulin. At the end of the day we’re trying to get you to gain weight and muscle mass here. To lose weight we know that we need to keep your insulin levels low. To gain weight the inverse is true we need to keep those insulin levels high. And carbs are the most insulinogenic out of the three macronutrients protein carbs and fats.
So, but having more carbs you’re going to be able to spike your insulin and gain weight and muscle mass easier. It is absolutely unnecessary for you to have more than one gram of protein per pound of body weight. However, with carbs if you’re skinny and you just can’t gain muscle no matter what you do the sky is the limit with carbs.
Check out my client David’s transformation where he put on a whole bunch of muscle.
Most hardgainers focus way too much on how much protein they’re having and they’re doing trendy diets like keto and intermittent fasting. And I know that keto and intermittent fasting are both great diet plans to burn fat but they are far from the best diet structures to build muscle. I normally tell you guys that it doesn’t matter how many meals you have per day or how often you eat but if you can’t gain weight it matters.
Eat as often as you can because that’s the only way that you’re going to be able to intake enough food, calories, and carbs to push your body over into a muscle building mode. The biggest that I ever got was right around 230 and to get there I had to realize how important carbs were.
My breakfast used to be and oatmeal shake with two servings of oatmeal and 4 whole eggs with 4 slices of whole wheat bread. Then I would work out and I’d be eating again soon after that like clockwork. Believe me forcing down all that food was more of a challenge than any cut that I’ve ever done. Especially waking up every day and doing it over again.
A lot of you watching this video will try to eat more and you’ll notice that it’s uncomfortable just like dieting is sometimes uncomfortable. and within a day or two a lot of people will quit and go back to being like, “why are my genetics so bad I’m such a hardgainer I can’t put on any muscle.” Gaining muscle requires just as much consistency with your diet as burning fat does.
You’re gonna have to eat things like brown rice and sweet potatoes when you don’t feel like eating and you’re gonna have to do that constantly for an extended period of time at least 6 weeks. It sucks but if you do this I promise you I don’t care what genetics you have if you eat enough you will gain weight. You can use protein powder and add in calories with ingredients like coconut oil peanut butter and bananas to help you increase insulin and your total daily calories and carbs.
However, the majority of your diet should be coming from real solid food nothing will help you build muscle better than that. So again, the take away points from this video are to….one make sure you’re hitting the gym hard going heavy with your weights and progressively overloading your compound exercises. And two increase your carb and calorie consumption even when it’s uncomfortable to take down that amount of food on a daily basis. I would have at least 400 grams of carbs a day when I was really trying to put on muscle. Don’t be afraid of carbs. That’s it guys I hope you enjoyed this video. Do subscribe to the channel and also visit my website gravitytransformation.com where you can get much more than just another diet and workout plan
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com