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how to gain weight
chin ups
isolation exercises
muscular physique
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insulin like growth factor
human growth hormone
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skinny body
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How To Gain Weight Quickly For Guys
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How to Gain Weight Quickly For Guys

Are you sick and tired of staring at your pathetic skinny body in the mirror? Do young attractive girls giggle or point at you when you take off your shirt at the beach. If you've experienced any of these problems and would love to build a muscular body then I urge you to read these 5 simple tips to gain weight quickly for guys below.

Write Up A Weight Gain Plan

The first step to gain weight and build muscle quickly for guys is to write up a weight gain plan. This plan is crucial in that it guides you what needs to be done in order to gain weight and build muscle. A weight gain plan will also help you gain weight by motivating you when times get tough, to eliminate procrastination and negative thoughts, to help create accountability on behalf of yourself, to eliminate time-wasting activities as well as providing you a sense of accomplishment for every goal completed.

Simply put, without a weight gain plan your chances of achieving a rock-solid muscular physique are incredibly low. Within your weight gain plan you will need to list down how much muscle you would want to build, a deadline to reinforce the urgency to get things done, which foods to consume, what exercises to use, which supplements to buy and what time you'll go to bed and wake up each day. Your success to building a rock-solid muscular physique is largely determined by how well you plan your muscle building goals. So get going and write up that weight gain plan today.

Choose Compound Resistance Exercises

If you're looking to gain weight and build muscle quickly you will need to focus on using compound resistance exercises as opposed to isolation exercises which only involve a single muscle group. Compound exercises recruit multiple muscle groups thereby stimulating a greater release of muscle building hormones such as IGF-1 (Insulin Like Growth Factor-1), HGH (Human Growth Hormone) and Testosterone. Compound exercises include push ups, pull ups, chin ups, dips, pistol squats, all variations of weighted body weight exercises, deadlifts, bench press and barbell squats. These are the exercises that will pack on muscle to your skinny frame in no time.

Consume Smaller, More Frequent Meals

In your quest to gain to weight one of the hardest aspects of a training program is the diet. While guys are known to eat large amounts of food in one sitting, it is more effective to spread your meals throughout the day to provide a steady flow of nutrients to your muscles. One thing you have to remember is that the body can only handle a maximum intake of 50 grams of protein per meal. Excess protein will simply be converted to energy or be stored as fat. High protein, high calorie foods to consume include brown rice, rolled oats, muesli, whole grain bread, pasta, lean meats such as chicken breast, turkey, salmon, lean beef, dairy such as full-cream milk, cheese, eggs, yoghurt, cottage cheese as well as high calorie fruits and vegetables.

Use Supplements Wisely

If you are going to take supplements to aid your weight gain then you should focus on tried-and-tested supplements such as whey protein, creatine monohydrate and a multivitamin. These are the basic supplements you should be looking for if you want to take supplements.

Go to Bed Early

Lastly, recovery is another important aspect of building muscle. You can eat all the food you want, all the supplements you need and workout as intensely as you can but unless you give your body the proper rest it needs you'll never be able to gain weight and build muscle. The truth is muscle building actually takes place while you're outside the gym. When you workout your body causes micro-trauma to your muscles, this means that every time you workout your muscles are being broken down. As a recommendation you should be getting around six to eight hours of sleep per night, preferably before 10pm to maximize your potential to build more muscle.

The key to gaining weight and building muscle for skinny guys is to research how to build muscle. This article has delved into the details of how to gain weight by providing you 5 simple tips that you can follow in the comfort of your own home. It is hoped that you follow these tips closely to ensure your success on building a rock-hard muscular physique.


Street Talk

Great article John, I am glad to see that you are suggesting healthy ways to gain weight and not the short cut dangerous methods of some. Young men looking for the best bodies often seek that quick solution that can actually cause more damage than good.

Reply
  about 6 years ago

Yes it's unfortunate that some guys are looking for a quick solution to gaining weight and building muscle such as anabolic steroids and other pro hormones. Old fashioned hard work and determination are the way to go.

Reply
  about 6 years ago

I wonder sometimes how much research has gone into these other products and if they do not end as cancer starters in those that take them.

  
  about 6 years ago

Many supplements are questionable and often rely upon anecdotal evidence to support their claims. There's a whole minefield of supplements one has to watch out for. Which ones are safe and which ones are dangerous.

Reply
  about 6 years ago
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