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Gain 10 Pounds of Muscle - How Skinny Guys Can Gain 10 Pounds of Muscle Within a Month




As a skinny guy, or hardgainer, I'll bet you'll pretty much do anything to gain 10 pounds of "muscle" quickly, right? I'll also bet that you've flicked through some bodybuilding magazines and read a number of articles telling you that you need to spend a small fortune on mass gaining pills and supplements?

Muscle


Well, as a skinny guy hardgainer myself, I can tell you that to gain 10 pounds of "muscle" is easier than the magazines would have you believe. At the end of the day, you have to remember that the magazines make money by providing advertising space for the big supplement companies, and most of what they sell is unnecessary for the skinny guy who wants to gain 10 pounds of muscle within a month.



Here I'll show you what you can start doing today to help you gain as much as 10 pounds of "muscle" within a month, and transform your body into a head-turning beach-ready Adonis! :)

Gain 10 Pounds Of Muscle Tip 1 - Eat Big

The biggest reason skinny guys can't seem to gain "muscle" or weight is simply that they are not eating enough. Believe me, this was a shock for me when I found out...why? Well, among all my friends I was the one that would always eat the most and yet never put on weight...I could polish off a 3-course meal and then finish theirs off too, ha ha! Yet, I still couldn't seem to gain weight and muscle.

The reasons I wasn't gaining muscle were:

a) I wasn't eating enough protein and/or calories (I was consuming around 2,000-2,500 per day and yet required at least 3,500)




b) I wasn't eating regularly throughout the day (maximum 3 times per day, although I would sometimes skip a meal, instead of eating 6 times a day at regular intervals and sticking to it)

If you want to gain 10 pounds of "muscle" fast, then you MUST eat a good mass gain diet. This will focus on good sources of protein like lean meats (chicken or turkey breast), tuna, egg whites, nuts, peas, beans and pulses (like lentils and chickpeas). As a general rule of thumb you should look to consume 1 gram of protein per gram of bodyweight - so if you weigh 150 pounds you should consume around 150 grams of protein per day.

To gain 10 pounds of "muscle" fast you should consume at least 3,500 calories per day (sometimes more) spread over 6 meals around 3 hours apart.

Protein shakes are not entirely necessary but can help you gain muscle when used as a post-workout drink.

Gain 10 Pounds Of Muscle Tip 2 - Hardgainer Weight Training

In order to gain 10 pounds of "muscle" quickly, you'll need to make weight training a major part of your workout.

Now, there's no need to become a gym rat...in fact 45 minutes-1 hour per day will be sufficient. The key is to perform all-body workouts 3 times per week and sticking to the "big basic" exercises:




Squats 1-3 sets of 8-12 reps.

Bench Press 1-3 sets of 8-12 reps.

Bent Over Rows 1-3 sets of 8-12 reps.

Bicep Curls 1-3 sets of 8-12 reps.

Lying Tricep Extensions 1-3 sets of 8-12 reps.

Calf Raise 1-3 sets of 8-12 reps.

Gain 10 Pounds Of Muscle Tip 3 - Rest Properly

If you want to gain 10 pounds of "muscle" quickly then you must realize that you can't force your body to grow. By this I mean that making time for proper rest is essential for muscle growth.

First of all you'll need to take at least a day off between workouts - to allow your muscles to repair themselves.

Second, you'll need to make sure that you are getting a good amount of sleep each night - 8 hours is typical for most people.

Why is sleep so important to help you gain 10 pounds of muscle?

When we sleep, our bodies secrete a natural growth hormone that helps to rebuild and "grow" our muscles. This is the single biggest reason why people who over-train struggle to build "muscle" mass. Secretion of the growth hormone is also increased with a good diet that contains plenty of protein. So make sleep part of your routine.




Article Source: http://EzineArticles.com/?expert=John_Wheeler

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Kix Mr
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December 15, 2015 at 1:22 AM delete

My boyfriend and I lost a lot of weight following an excellent program! I think it will not be online for a long time, so watch the video now!

Find out here: Fast Healthy Weight Loss

Thanks again

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