It is really hard for a average skinny guy or hardgainer to get muscles quick. Every single skinny guy dreams of having incredible muscles that attract the ladies and earn respect from the guys. For most people that will only be a dream. And only a handful can really put on some serious muscle mass. Why do so many guys fail? Some claim that they have bad genetics or their metabolism is too fast or whatever. But mostly these are only excuses and the real reasons lie somewhere else. I will give you some simple advice that has helped me a lot and I am sure will help you as well.
1. Train with heavy weights – The truth is that you will never gain muscles quickly if you use low weights and high reps. If you want to build muscle mass, then you have to put on a lot of weight on the bar. You have to have the guts to do it.
2. Don´t spend to much time in the gym. I know guys who spend up to 3 hours in the gym. Spending to much time in the gym can actually slow your progress down. Here is how it works:
During your weight training session your testosterone output increses very quickly. But the problem is that it only lasts for 45 min. – 1 hour, sometimes a little more. After that period your testosterone level falls and your cortisol level starts to rise. Cortisol stores fat and literally eats muscle. If you like to spend hours upon hours in the gym, then you have to shorten you workout. So hit it hard and get out fast.
3. Progressive Overload – to get muscles quick you absolutley have to improve upon your previous workout. If you don´t do that, then you can´t build muscle. There are several ways how you can do that. For example adding more weight, doing more reps with the same weight, doing an extra set or doing the same amount of exercises in a shorter period. If you don´t give your body a reason to grow, then you will not gain anything. OK?
4.Use compound, big exercises. The more muscle mass you put to work, the quicker and more muscle you build. Exercises like military presses, squats, deadlifts and rows have to be in yout training program. These are the bread and butter exercises, that build the most muscle and stimulate the greatest testosterone production. Also use exercises like chin ups, dips, good mornings, dumbell presses and a lot of free weight exercises in general.
5. Eat, Eat, Eat – To build muscle you have to consume enough calories. You can have the best training program in the world, but without eating, it is worthless. I suggest eating about 1 g of protein per pound. and an ample amount of clean carbs and healthy fats. It healthy foods and it a lot.
Hopefully these 5 tips will help you get muscles quick.