People who are considered hard-gainers for ectomorphs often think it’s tough for them to gain muscle because of their genes. But usually, the main problems are that they work out too much, don’t give their bodies enough time to rest, and don’t eat sufficient food. It’s really about these basic things holding them back.
Hard-gainers tend to believe that pushing themselves too hard during workouts will help them build muscle faster. However, what they don’t realize is that muscles actually grow when they are resting, not when they’re working out. Thus, insufficient sleep can hinder their development or possibly result in injury.
Not eating enough, especially the correct sorts of nutrients like protein, is another significant contributing factor. Additional calories and protein are needed for muscle growth and recovery after exercise. Hard-gainers frequently consume insufficient amounts of these nutrients, which impedes their ability to experience gains.
Thus, while heredity plays a part, overtraining, inadequate rest, and improper nutrition are typically the main causes of hard-gainers’ inability to gain muscle. Making these corrections can have a significant impact on their process of gaining muscle.
Contents
Direction for exercise
| Frequency | Once per week, rest at least one day between each session |
| How to do it | Before proceeding to the following exercise, finish all sets of that one. |
| Progress Expectations | – After one month, add 15–20 pounds to your deadlift and squat. |
| – Bench Press: after one month, add 10 to 15 pounds. | |
| Body Weight Gain Expectations | – Aim for a monthly weight gain of three pounds or more. |
| Adjustments | If your goals aren’t being met, think about increasing your calorie intake. |
Tips to gain muscle fast for skinny guys
1. Nutritional Focus: Try to consume one gram of protein per pound of body weight each day. If you weigh 180 pounds, for instance, try to get 180 grams of protein. Add starchy carbohydrates, such as potatoes, rice, and oats, to your meals as well. Consume nutritious, high-calorie snacks like nuts, seeds, and other high-fat foods. If you find it difficult to follow an intricate diet plan, make eating the right foods in moderation a daily goal.
2. Effective Training: You can effectively promote muscular growth with a limited number of exercises if they involve heavy weights and engage different muscle fibers. The workout routines outlined in this plan are designed to be challenging, despite the fact that each session only consists of four activities. If you’re used to bodybuilding workouts or light circuits that target certain muscles, this strategy can help you grow muscles much more quickly.
3. Rest and Recuperation: Sleep is a critical component of muscular growth. Aim for eight hours of sleep per night to promote the production of growth hormones. If at all possible, incorporate a regular nap into your schedule for even more healing. Consider getting massages or using a foam roller before and after exercise to relieve tense muscles and improve blood flow. This can speed up your recovery.
4. Track Your Progress: Keep a detailed log of your workouts and progress. Focus on building strength by increasing the weight or number of repetitions per week. Constantly increasing strength will eventually lead to the natural growth of muscle.
5. Monitoring Weight Gain: Weigh yourself once a week in the morning, immediately following a bathroom break and before consuming any food or liquids. One pound gained every seven days is a reasonable weight growth target. If you’re not gaining the anticipated amount of weight, you might need to increase your caloric intake.
Frequently asked questions
Q1: Can skinny guys gain muscle fast?
A1: It fluctuates, depending on the person, from six months to six years. If you are exceedingly skinny and an ectomorph (hard gainer), it will take years to gain decent muscle. A mesomorph—someone who builds muscle easily—could build muscle with food and exercise in 25 to 30 weeks.
Q2: How can a skinny guy gain weight fast?
A2: Consume nutritious, high-calorie snacks like nuts, seeds, and other high-fat foods. If you find it difficult to follow an intricate diet plan, make eating the right foods in moderation a daily goal.
Q3: How long does it take for skinny guys to build muscle?
A3: It is difficult to pinpoint an exact period of time, but with persistence, a nutritious diet, and consistent exercise, a thin person can build a muscular body in one to five years.
