Workout Plan for Skinny Guys Hardgainers THIS BUILDS MUSCLE
What's up, guysé Jeff Cavaliere, ATHLEANX . I'm talking to the skinny guys today. Nowdon't worry, it's going to be helpful for all, but I'm going to get inside the mindsof the skinny guys because I know what the hell you're thinking. I've been one and Iknow how to get you a lot bigger than you are right now because I know the things thatyou should be focusing on. Today I'm going to tell you exactly what tofocus on in your workouts if you don't want to be skinny anymore. The first thing I'mgoing to tell you to do â€“ shocker â€“ is get your ass to the gym. Now, it's not abouttelling you to start working out. You already
know that. You're probably already doing that.I'm saying get yourself to the gym. Face your fears. Remember I said I was goingto get in your headé I know what you're thinking. You're maybe a little nervous to go to thegym because you're afraid of the ridicule being the skinny guy. You look around, yousee all these guys lifting heavy weights, grunting, groaning, intimidating. You're sittingthere holding 20lb dumbbells in your hand thinking you're not going to measure up tothem. You know what, guysé Screw that and screwthem because anybody at the gym that would ridicule you for the weights that you're liftinghas no bearing on you. It doesn't even deserve
your concern because that's a dick. Nobodywho's been where you've been at â€“ all of us have started somewhere and most guys inthe gym are going to respect your pursuit. They're going to respect the fact that you'rethere despite how thin you might be, doing what you need to do to change that. I cantell you that right away, that 99% of the guys that you maybe think are intimidatingare probably respecting the shit out of you because they know what you're been through.If they've been there themselves they know more than that. The idea is, make yourself accountable andface your fears. Unless you have to work out
at home for a particular reason then get there.I'm telling you, you're going to find more out of getting there because facing your fearsin just that one move of arriving at the gym is going to set the stage for everything else.Now, when you're there, the most important thing to do is simplify. Find one exercise per major muscle group tofocus on. What am I talking abouté Well, major muscle groups are your chest, your back, yourshoulders, your legs, and your arms â€“ your biceps and triceps. Obviously your core isthrown in there as well, but we're not going to worry about that so much. We're tryingto build as much muscle as we can. So of those
six major muscle groups, pick one exercise. I'll give you a head start. I think you shouldfocus on a bench press. Not necessarily with dumbbells because you might not have the coordinationyet to handle the independent dumbbells, but use a bar. Do a bent over row for your back.Do a squat for your legs. If you can't do a squat because you've either got knee problems,or back problems, then maybe try a dead lift. I personally prefer dead lifts more than Iprefer squats for my particular case for my knees. Do an overhead press. Do a barbellcurl and do a lined tricep extension, okayé These are exercises that have two things incommon. One: they're compound. They usually
involve multiple joints. We want to starttrying to build your coordination on these movements and allow you to become stronger,allowing different muscles to work together. The second thing is, they allow you to eventuallyoverload. So let's just look at a case of the arms. A barbell curl is always going tobe the heaviest bicep exercises that you will ultimately be able to do. You're not goingto be able to do more on a concentration curl than you are in a barbell curl. So I wantyou to focus on those bigger exercises, okayé Now, how are we going to break them upé Iwant you to start by simplifying again. I know that people will probably tell youto start doing total body workouts because
The Best Lean Bulking Macros For Building Muscle
Hey guys, Sean Nalewanyj here of SeanNal and BodyTransformationTruth and today I'm going to outline my recommended lean bulkingmacros for gaining muscle while minimizing fat gains. So there are many smaller detailsthat go into planning out a complete and well rounded muscle building diet, but your overalldaily macronutrient intake is at the very foundation of the entire process. Everythingelse that you do stems from that, and quite frankly, this one basic factor alone is goingto be responsible for probably up to 90 percent of your results from a dietary perspective.Now, there's two things that you're going to want to keep in mind before we go any further.Number one, any time you try to add a significant
amount of muscle to your frame, you're alwaysgoing to end up gaining some body fat in the process. This is a totally natural resultof remaining in a calorie surplus over time, and there is no way for you to divert 100percent of that surplus to pure muscle growth. Some fat is always going to be gained, andyour goal is simply to minimize it. And number two, there is no such thing as one absoluteâ€œbestâ€� set of bulking macros that are going to produce optimal results in everysingle person. Everyone is going to respond a bit differently to varying levels of protein,carb and fat intake based on a multitude of different factors. What we can do, though,is to establish a solid, reliable starting
point that will work extremely well for virtuallyall average natural trainees who are looking to gain muscle size and strength in an effectiveway. So, there is nothing â€œmagicalâ€� about this particular breakdown, but this is whatI would recommend that you go with. First off, you need to determine your total dailycalorie intake. Your body's total net energy balance is going to determine whether youlose weight, maintain your weight or gain weight, and we need this number in order totranslate it into concrete gram amounts of proteins, fats and carbs. So in order to createa 15 to 20 percent daily surplus, this amount is high enough to maximize muscle growth andlow enough to prevent excessive fat gain,
I'd recommend using, what's called the HarrisBenedict formula, which I'll copy and paste into the description box below. This formulatakes into account your basal metabolic rate, your activity level, your age, your height,your weight, etcetera, to give you a reasonably accurate calorie maintenance level which youcan then increase by 15 to 20 percent to get your own individual calorie surplus for optimalmuscle growth. Secondly, we're going to break that total calorie intake down into specificamounts of proteins, fats and carbohydrates. While your total daily calories are goingto determine your overall weight gain or weight loss, your macronutrient breakdown is goingto influence what type of weight is gained
or lost, whether it be muscle or fat. So,here's a highly effective macronutrient breakdown that you can use in order to optimizeyour body composition. So first off, protein intake is going to be based on your body weight.Anywhere from 0.8 to 1 gram per pound of body weight daily will be a good figure for mostpeople in most situations. The number can vary from person to person depending on leanbody mass and several other smaller factors, but anywhere in this range is going to workwell in most cases. The currently accepted figure based on a metaanalysis of the availabledata on protein intake in athletes suggests that 0.82 grams per pound of body weight dailyis all that is needed. Now I like to go slightly
higher just to be safe, it's not going tohurt you, and I usually just stick with a simple clean figure of 1 gram of protein perpound of body weight daily. So, if you weigh 160 pounds you'll want to consume 160 gramsof protein per day. This is going to provide you with enough protein to maximize proteinsynthesis and optimize recovery in between workouts without consuming any unnecessaryexcess. Secondly, your fat intake is going to be calculated as a percentage of your totalcalories. Consuming sufficient fat each day is very important when it comes to optimizingtestosterone levels, your mood and your overall health, and 25 percent of total calories isa good figure to shoot for. So fats contain
GYM MUSCLE GAIN BODY TRANSFORMATION CAPTAIN AMERICA WITH FREELETICS GYM
Hi, my name's Julian, I'm 26 years old and currently a student. My whole life I've had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I've always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world.
During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link.
I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don't forget to like and share the tutorial :).