By taking long rest periods you fully recover between your sets, which allows you to lift as much weight as possible for as many reps as possible on all your sets. When you hit the required reps for all sets, increase the weight with 2.5 kg (5 lbs) on all sets the following workout. Okay cool, but what about diet? As a result, the daily or weekly average calorie intake ends up close to, or even below maintenance. Too low in fat => Hormone issues In the post I explain how to track fat loss progress, but don’t get confused by that, it’s the exact same process to track weight gain as well. looks more than 1.5 years-2 points. But eating only 200-500 calories over maintenance will minimize the fat gain. And that’s because it saves me time. When I first tried to go from skinny to muscular I only cared to put on weight. Just let these end up where they do. You will always get some fat. Too low in carbs => Impaired performance, high cortisol If you have a 5-day per week workout schedule, you must go 5 days no matter what happens. 1 year transformation. So why don’t you eat 4000 calories? Be Obsessed. But you aren’t. 1st Year of Training: Gaining A Base-Line of Muscle. It doesn’t matter if you follow the most effective muscle building program, have the most well-though diet and train using the best equipment in the world! From Skinny To Muscular. The typical skinny-fat guy has 20-30 pounds of fat to lose. Results 1 to 20 of 20 Thread: skinny to muscular. Defining The Journey From Skinny To Muscular; How To Gain Muscle As A Skinny Guy; Step 1: Set Up Your Training Correctly. I’m not trying to toot my own horn here, just want to demonstrate how powerful Radu’s approach is for gaining lean muscle mass with minimal fat gain. You will already be exhausted from the compound lifts and bodyweight exercises. From Skinny To Muscular In 9 Steps: For Skinny Guys Who Want to Build Muscle. So, find a schedule that fits your lifestyle and ignore the guru advice that you have to eat every 2-3 hours to keep your metabolism active. Lastly, since you will be training each muscle group two or three times a week with high intensity, your training volume (the number of exercises, sets and reps) done each session must be kept fairly low. I still have some excess fat, but I am gradually reducing it. In other words, keep training to the minimalistic end of things. A lot of beginners believe that to build big arms, or a big back, or a big chest, they just have to focus on those muscle groups with isolation exercises. Your metabolism & genetics have little to do with gaining weight, whether this weight is counted in pounds of muscle or pounds of fat. Follow the tips I outlined above and you can achieve it too. I hope I was able to motivate some of you and show you that anything is obtainable if you want it bad enough Forget that nonsense. The calorie intake I recommend to maximize muscle growth is this: Use this formula to find out your maintenance calories: By eating 10-15 % above maintenance most skinny guys will be able to gain 2 to 3 lbs (1-1.5 kg) of lean mass per month at the beginning of the bulking phase and then about 1.5 to 2 lbs (0.7-1 kg) per month for the remainder of the first year. By using a two day workout split and working out three days per week, you will perform every workout about every 4-5 days. Sure, hardgainers do exist and we have seen them in research, but they are far fewer than what most people think, and even as a hardgainer it’s still possible to gain muscle and strength if the correct strategies and mindset are adopted. If you gain weight easily, then you should use 14 as your multiplier. It’s not hard to go from skinny to muscular. (That’s not a nice body). Obviously, you want to limit fizzy drinks and high-caloric beverages. one year transformation from skinny fat to fit First time I'm ever posting anything here, just wanted to see how I am doing so far. My body didn’t look as amazing as I have imagined it would look. A college dropout (chemical engineering) who founded his 1st company at 19 years old. In the first weeks of lifting you set a PR each time you hit the gym. The fact is that if you enjoy the process, you won’t find it difficult at all. Right now I guess I am about 17-18% plus so I have way to go. That’s not the best practice. You should only drink water, tea and plain black coffee. You can’t make 100% lean gains. For isolation exercises it’s usually recommended to train with a bit higher repetitions, mainly for injury prevention reasons. For this reason, the main focus during your workouts should be on gaining strength in a medium rep range, like 4-10 reps per set. 1.5 Year Transformation. Nobody feels proud about something that he did without putting in the smallest effort. If you want to lose weight & fat you have to eat less than maintenance. Now isn’t that awesome? By now I’m sure some of you might wonder: What if I have tried eating in a surplus but I still don’t gain any weight? The thing they struggle with most is the first and most important factor for muscle growth, which is being in a calorie surplus. Your email address will not be published. Popcorn after the gym? I gained 38 lbs in one year of training and you … Since muscle is a contractile tissue that allows our skeleton to move, lifting heavier weights over time becomes the obvious goal for achieving a more muscular physique. However, many people are so ignorant of the effects / results of steroids – that believe you got steroids just because you packed some muscle…. Getting enough protein is ESSENTIAL for building muscle. The fastest way to make strength and muscle gains as a beginner to novice trainee (0-2 years of training) is to train the key exercises mentioned above very often, about 2-3 times a week. I wasn’t on any fucking life draining steroid and I will never going to be. You start feeling so powerful after every workout. Or your pizza physique? I was 152 lbs of skin and bones and I admit I couldn’t do a single pull up. Don’t get too confused over fancy dieting tricks like weird meal frequencies, timing, supplements and so on. Once the training is set up, only then will the diet become important. It needs some dedication and commitment to your goal, but nothing in life can be earned without putting in the necessary work. Often times skinny guys put a label on themselves as being “hardgainers” and hence that can’t build any noticeable muscle and strength. For instance, if you weight 170 lbs and multiply it with 15, then you have 2550. Slow and steady wins fast and clumsy in the long run. So, let’s look at that now. Krys Archabald. Wouldn’t you add weight faster? You have a choice: You either do what’s needed to achieve your goals, or you are left with nothing accomplished. Around 12-15 reps is the sweet spot for most isolation exercises. Incline Bench Press (Barbell or Dumbbell). It also helps in keeping your skin clean and youthful. The only way to truly know this is by weighing yourself on a weekly basis. Without allowing your body to... Hi, I’m Niklas Lampi and welcome to Iron Built Fitness. You have to be obsessed if you want to achieve anything in life. There is a sweet spot around 200-500 calories above maintenance that seems to work best in gaining muscle without adding much fat. I’m sure you need to gain a lot of strength. I will have to answer this question with another question. link to Can You Lose Belly Fat on a Rowing Machine? I found that eating just 2-3 big meals per day works better and is more enjoyable. After a few months (around 3-6) you will adapt and be able to handle more training. In order to lift a heavy weight for multiple reps your body must build muscle. Things like creatine, gainers, pre/intra/after-workout, nootropics and other supplements work but are not needed. Now it’s time to fuel that process with food! Required fields are marked *. This can’t be achieved easily if you eat too much over maintenance levels. Which is the key for quick growth in the beginning. If that’s eating 7 small meals per day – which is about one meal per 2-3 hours, then fine. Now, the goal of most people who read my website and watch my videos is to build a physique that has a slim waist, thick shoulders and upper back, masculine square chest, well developed arms and athletic looking legs. So for this guy the 1000 kcal surplus that he theoretically was taking in, was actually a 308 kcal surplus only. Great meals for fat loss, but not so much for gaining weight. If you truly want to start building muscle and strength you must find a way to ensure that you are in a calorie surplus. If your goal is to gain as much weight as possible as fast as possible, then that’s a good strategy. The reason you can train with higher frequencies, like 2-3 times per week, is since you initially don’t lift heavy weights, you don’t create much muscle damage either. But temptations exist only to separate the weak from the strong. You have to go to the gym c-o-n-s-i-s-t-e-n-t-l-y. I'm now on a mission to help people make the same transformation that I've been fortunate to undergo! If someone tells you that you are too obsessed and too focused, then IGNORE him. 2. Click the button above if you would like to get it and build some real muscle. This allowed him to add about 500-700 calories extra per day from only 100 grams of easily digestable and tasty sauce.