7 Killer Ways To Gain Muscle Naturally!

Tired of being known as the "skinny guy"? Then try these 7 muscle gaining tips to combat your metabolism fast and achieve the mass you want!

Today I want to share with you some quality tips on how to gain weight. Now I warn you that it is for the guy really looking to actually gain weight because they only have meat in their bones. I know what it is when you feel like it comes all the time and you have nothing to show. He was there. I also understand the feelings you feel when people start to resent you because you can eat what you want and never win a pound. They do not realize that the skinny guys, which is a curse more than it is a blessing at times.

Here are my top 7 tips to gain weight:

 

1. Train under an hour

You should keep the program you are doing no more than 1 hour in length. Make sure you are concentrating on keeping the intensity high in place to make the workout crawl. In addition, there is no research that says that marathon training sessions are better for muscle growth. Focus on keeping your rest periods in less than a minute and limiting the talk with other members of the gym.

2. Make eating a habit

Listen, I know the beginning of this post was sympathetic to your problem, but I'm also here to say, suck it. I can tell you that in order to gain weight, you need to focus and make your meals a habit in place of a later idea. Your body is preprogrammed with its genetic disposition. And in your case, you have a very fast metabolism that digests and burns calories quickly. Focus on having 5-6 calorie dense meals a day spaced 2-3 hours apart so that your body is constantly provided with something to metabolize and build muscle.

3. Stop trusting in supplements

I've been in your shoes, and I can not count how many times I've fallen prey to the supplement industry. You have to understand, a supplement is exactly as the name implies ... A SUPPLEMENT. It will not make or break your winnings at the gym. The only supplements I recommend are protein powder and maybe some Gatorade after workouts.

 4. Take It Easy

As naturally thin individuals, you have to stop moving so much. It is only a part of who you are, but you can become restless or move around a lot in the day. Learn to relax a bit more and try to limit activity outside the gym as much as possible when outside the gym so that your energy gets put to good use.

 Best Ways To Gain Muscle Naturally!

5. Understanding of caloric surplus

This is another thing that I am very tired of listening to. "No matter what I do, what I see, I can not gain weight." I have heard this countless times and I am here to tell you that they are wrong. That's fine, because I actually said the same thing until I realized the truth. Most people think that they are eating a lot and can only be. But no matter what you are eating, if you are not winning, you are not eating enough. Most of the time, you should reevaluate your diet and focus on foods that are more calorie dense. But you need to eat more if you are not winning.

6. Focus on progression

As mentioned above, your workouts should actually be less than an hour if even that. However, the main principle of running a home is to make sure you are progressing in a workout. It's so simple, so many people spoil it. They put on more volume and more until their workouts are in about 2 hours.Now, some things to work on, and you can see some results. But if you want to gain weight, it is best to focus on the number of repetitions or weight gain raised within your main program. Like overeating, it is also difficult and requires you to push yourself to the limits.

7. Change rep range. Every 3-4 weeks

 Unless you are making big gains and progressing like anyone else, I would suggest changing the repeat range every 4-6 weeks to avoid plateaus. Change the repetition range that makes your body adapt to the new stressful gaining weight in the form of muscle.  

 

Gain 10 Pounds of Muscle in 4 Weeks

It’s a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reach-ed double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there’s one thing such a bold goal needs, it’s an ambitious training and nutrition strategy. You’ll find both here, the former starting here and the latter in the next article. In regard to nutrition, don’t even think about taking that aspect lightly. You can work out all you want, but if you don’t ingest adequate calories and macronutrients, you won’t build muscle. What and when you eat is paramount to your results, and you’ll find all you need to know in our meal plan.

First up, however, is training. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. It’s time to get started on your next 10 pounds.

Weeks 1-2: Heavy Hitter

The first two weeks of the program are all about lifting heavy with mass-building compound exercises. For everything but abs and calves, reps fall in the 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size.

The volume here isn’t excessive. You’ll do 11 sets total for large muscle groups (the one exception being shoulders, for which you’ll do 15) and train each bodypart once a week. Reason being, to pack on tons of mass you need ample recovery time. Doing endless sets in each workout can easily put you in a catabolic (muscle-wasting) state in which lean tissue is broken down, not built up. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery.

The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. This helps ensure that you’re fresh when doing your heaviest compound exercises.

Weeks 3-4: Intensity Boost

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

This phase continues to employ a four-day split, but bodyparts are paired differently - namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth. Each workout includes drop sets to increase intensity, but for only one set per bodypart, so as to avoid overtraining and muscle catabolism.

As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. Your workouts shouldn’t be two-hour affairs - each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.

The 10-Pound Training Program

Weeks 1-2

Day 1 Chest + Triceps

Exercise Sets Reps
Chest
Incline Barbell Press 3* 6-8
Flat-Bench Dumbbell Press 4 6-8
Weighted Dip 4 6-8

Triceps
Close-Grip Bench Press 4* 6-8
Lying Triceps Extension 3 6-8

Day 2 Legs + Calves + Abs

Exercise Sets Reps
Quads/Hamstrings/Glutes
Smith Machine Squat 3* 6-8
Leg Press 4 6-8
Hack Squat 4 6-8
Hamstrings
Romanian Deadlift 4* 6-8

Calves
Standing Calf Raise 3* 20

Abs
Hanging Leg Raise 2 20
Cable Crunch 2 20

Day 3 Shoulders + Traps

Exercise Sets Reps
Shoulders
Overhead Dumbbell Press 3* 6-8
Arnold Press 4 6-8
Barbell Upright Row 4 6-8
Bent-Over Lateral Raise 4 6-8

Traps
Dumbbell Shrug 3 6-8

Day 4 Back + Biceps + Abs

Exercise Sets Reps
Back
Deadlift 3* 6-8
Barbell Bent-Over Row 4 6-8
T-Bar Row 4 6-8

Biceps
Barbell Curl 4* 6-8
Incline Dumbbell Curl 4 6-8
Preacher Curl 3 6-8

Abs
Crunch 2 20
Reverse Crunch 2 20

*Doesn’t include 1-2 warm-up sets.

The 10-Pound Training Program

Weeks 3-4

Day 1 Chest + Back

Exercise Sets Reps
Chest
Dumbbell Flye 3* 10-12
Bench Press 3* 10-12
Incline Dumbbell Press 3 10-12
Cable Crossover 3 10-12**

Back
Rack Pull 3* 10-12
Lat Pulldown 3* 10-12
One-Arm Dumbbell Row 3 10-12
Wide-Grip Seated Row 3 10-122

Day 2 Legs + Calves + Abs

Exercise Sets Reps
Quads/Hamstrings/Glutes
Leg Extension 3* 10-12**
Barbell Squat 3* 10-12
Leg Press 3 10-12
Hack Squat 3 10-12
Hamstrings
Romanian Deadlift 3* 10-12
Lying Leg Curl 3 10-12**

Calves
Seated Calf Raise 3* 10-12
Donkey Calf Raise 3 10-12**

Abs
Reverse Crunch 2 12
Hanging Knee Raise 2 12
Double Crunch 2 to failure

Day 3 Shoulders + Traps

Exercise Sets Reps
Shoulders
Cable Lateral Raise 3* 10-12**
Arnold Press 3* 10-12
Smith Machine Overhead Press 3 10-12
Leaning Dumbbell Lateral Raise 3 10-12
Reverse Pec-Deck Flye 3 10-12**

Traps
Dumbbell Shrug 3 10-12**
Incline Dumbbell Shrug 3 10-12

Day 4 Triceps + Biceps + Abs

Exercise Sets Reps
Triceps
Lying Barbell Extension 3* 10-12
Weighted Bench Dip 3 10-12
Reverse-Grip Pressdown 3 10-122

Biceps
Close-Grip EZ-Bar Curl 3* 10-12
Cable Preacher Curl 3 10-12**
Hammer Curl 3 10-12

Abs
Hanging Leg Raise 2 20
Double Crunch 2 20

Abs Workout (Video)