This article is about building muscle mass instead of getting chubby.
This is for the guys who want to build muscle mass so before starting you should be well prepared mentally. Imagine that you already gained 60 pounds of weight. Create a reflection like that in your mind. It sounds crazy but you should think like that before it becomes a reality.
If you can't think like that you are just wasting your time. Just produce an image of yourself in your mind that how you will be looking after 3 to 4 months after working it out. Once you are in a right direction mentally than we will talk about some muscle mass building.
3 days are enough to lift heavy weights. 3 days are enough because you should give some rebuilding time to your tissues. You have to rest otherwise you will remain skinny because you will be over training yourself.
Wide grip chin-ups, military presses, dead lifts and bench presses are good enough workouts for you.
Compound exercises like that which requires no machines will be helpful for the skinny guys to build muscle mass quickly.
Each exercise's rep range should be from 6 to 12.This is enough to gain muscle mass. Weights should be increasing every week and the rep range should decrease down to 2 to 4 per exercise this will increase your strength but for bigger muscle increase your rep range according to your need.
The amount of calories you take in also important to build muscles besides weight lifting. It is important in muscle building of your body and it will also store extra calories as body fats. Track your progress every week and remember the trick is to eat healthy food not junk food which will only make you fatter.
The thing is quite simple; you need to take in calories 20 times of your body weight.
For example: 120 pounds is your weight than 120 x 20 = 2400 calories per day
Keep working on this diet plan and check your result every week you should be gaining muscle mass if not then increase the number of calories to 2800 means 400 extra.
According to metabolism of different persons the number of calories in take can differ from each other.
Important thing is that what you should be eating is fulfilling your calories requirement for that day.
Your diet plan must include the things which contain carbohydrate, fats and proteins It will build your muscle mass faster.. Some items which includes carbohydrates are beans, yams and fruits. Some items which includes proteins are tuna, chicken and fish. Olive oil, walnut and almonds are some items which contains high fats. Six meals are essential then taking three meals a day. Consistency in taking food is more important than taking excessive amount of food at a single time .
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