The Secret to Gain Muscle Mass If You're Very Thin
Some bodies are leaner than others. The reality is that these types of bodies need different attention to balance the scales and gain muscle mass. If this is your case, a good diet will become your main ally so you can move forward to achieve the figure you want.
Another important element in this process is physical exercise. When well-conducted, it can help you gain muscle.
However, don’t forget that key aspects such as planning, perseverance, and motivation play a valuable role in pursuing your goal. Join us in this reading and discover effective tips to gain muscle mass!
Five tips to gain muscle mass
Between diet, exercise, and consistency, it’s possible to gain muscle mass while being slim. However, it’s not an effect that will be achieved immediately or by applying a single action.
Let’s take a look at some tips.
1. Get your diet in order to gain weight
A proper diet contributes to a life full of energy. In addition, it allows your muscles to grow.
It’s best to eat five times a day but regulate each ingredient. In this sense, aim to consume one gram of protein per pound of body weight per day to build more muscle.
While you should eat more to increase your weight, you should also control what you eat to take care of your health. It’s not about eating everything in excess, but prioritizing a pattern rich in carbohydrates and protein.
Be sure to include potatoes (steamed or boiled, preferably), rice, pasta, chicken, fish, and, of course, vegetables that provide vitamins, fiber, and minerals. However, be careful with fats – avoid trans fats!
When it comes to snacks, incorporate foods that provide calories and healthy fats, such as nuts, seeds, and avocado. Adding dietary supplements can help if you are, in particular, very underweight. However, they should always be prescribed by a professional to avoid adverse effects.
It’s best to take your supplements after you finish your workout. Or 30 minutes after, at the most. However, if you decide not to ingest them, you can use bananas, papayas, and yogurt.
2. Train smart
It’s best to perform the most efficient exercises and work on the muscles that you want to develop. It’s important that your routine is not focused on excessive work but instead is oriented to specific areas at a progressive pace.
It’s suggested to start with little weight, between 5 and 10 pounds. Follow the routines recommended by experts in the field.
Also, you can use these tips to bulk up:
- Perform four cycles of 8 to 10 repetitions with a weight that demands some effort.
- Also, perform 8 to 10 different exercises per session.
- Do at least four strength days a week.
Now, to work the larger muscles that involve another group at the same time, do 8 to 10 exercises per session with four sets of 10 repetitions according to the following scheme:
- Your chest and your biceps
- Your legs
- Your back and triceps
- Your legs plus shoulders
Meanwhile, incorporating exercises where you have to carry your weight helps to gain strength. In this sense, try the following:
- Triceps dips
- Barbell squats
- Horizontal pull-ups or inverted rowing
Also, a common trait among lean people is that few lean fibers influence the formation of larger muscles. These are activated with very intense exercises that promote power.
In the following list, we’ll present you with some options:
- Mixed workouts with kettlebells
- Two-cycle barbell deadlift, from the floor to the shoulders, with a squat
- Olympic lifts with a single movement
- Squats carrying sandbags
3. Avoid overtraining
You must balance the intensity with which you train and resting times. In this case, it’s best if you didn’t overtax your muscles. It’s been proven that overtraining leads to inflammation, and inflammation does not allow muscle fibers to grow.
So opt for three days of work to start with and build up to a maximum of 5 days. Divide each day for the different parts of the body, and you’ll get better results.
In this order of ideas, as far as time is concerned, it’s worth noting that each session should last up to 1 hour and a minimum of 45 minutes, as you need to work, but without wearing out your muscles. Everything must be in the right measure!
Finally, don’t exercise the same muscles two days in a row to give the fibers a chance to repair and grow.
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4. Adapt your exercise routine to gain muscle mass
It’s also necessary to change the routine every 3 or 4 weeks and increase the weight in the lifts and the number of cycles. Over time, your body will gain more endurance and can adapt to more demanding exercises.
Then, you can add more days to train. These variations will cause your muscles to generate new stronger and thicker layers than the previous ones.
5. Be perseverant
In this process, you need a lot of discipline. Perseverance is essential to understand that in 2 or 3 weeks, you probably won’t achieve the desired musculature. Be confident that, with hard work and dedication, you will begin to see the long-awaited results.
Focus on one thing: the coordinated work between food, physical exercise, and personal effort to reap results.
Overall, the most important thing is to strengthen the connection between your body and your mind. Your thoughts should be aligned to gain muscle mass and make the best progress possible.
This will be valuable, especially in those moments of fatigue and exhaustion.
Why is it important to weigh yourself when you want to gain muscle mass?
It’s important to step on the scale frequently to know what weight you started with and how much you’ve gained. This helps you determine if you’re making progress or need to change any steps that are not working.
If you identify that the extra pounds are fat or muscle, you’ll know if you need to make changes to your diet and routine. When in doubt, consult a nutritionist or a specialist in sports science.
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Value your rest to gain muscle mass
Finally, it’s crucial to remember that the moments dedicated to resting your body must be fulfilled as rigorously as the training process itself. You must get at least 7 to 8 hours of sleep. This will help your body to produce growth hormones.
Now that you know what to do and what not to do to gain muscle mass, you’re ready to embark on a new path that will lead you to that image you want. Set your goal, make up your mind to achieve it, get to work, and you’ll be amazed at what you’re capable of!