Skinny guys always have to work harder to gain muscle fast than the regular guys who seem to just gain muscle when they look at a dumbbell! How fair is that? Well the quick answer is that it is not fair but that’s not to say that there is no hope because there is.

Skinny guys just have to play by a different set of rules that are specific to them and their genetics.

To gain muscle fast, the average skinny guy will have to stay committed to their workouts as well as nutrition in order to see some results. Unfortunately there’s no getting around hard work for skinny guys.

Top Off Your Fuel Before Working Out:

As a skinny guy looking to gain muscle fast, you need to supply your fast metabolism with the right amount of fuel (nutrition) each and every day but more important than that is to feed it ample nutrition before working out.

Think of your body as a way of transportation and the distance you travel is the muscle you gain.

The more fuel you put in your body the more distance you can travel (more muscle).

If you work out on an empty stomach, you will not have the strength to lift heavy weights to trigger new muscle growth.

Always be sure to try and get in a good 3 meals (including snacks) before hitting the gym. Worse case, be sure to have at least 1 meal before hitting the gym with complex carbs, lean proteins and a small amount of healthy fat.

Stay Within Range:

When you workout, always aim to complete the workout in a about 50-60 minutes and no more than this.

Countless scientific research claims have proven that there are many adverse affects when someone trains longer than an hour including a spiking decrease in testosterone levels.

To gain muscle fast as a skinny guy, your efforts will be best served when you keep the intensity high, lift heavy weights and get in and out within one hour.

Time spent in the gym is not as important as the quality of work if you put in. And always remember that the key is to progress; and you will have more potential of progressing by keeping your workouts shorter. Do not train longer than this as it can leave you feeling tired and weaker which are not symptoms that you want when trying to gain muscle fast. Understand?

Exercise Choices:

As a skinny guy who wants to gain muscle fast, I am going to assume you are underweight correct?

By Stimulating the most muscle fibres at once you will get your best results.

You should not be doing 60 minutes of bicep curls or chest fly’s even though those exercises can yield results, they will not be the best option to gain substantial amounts of muscle in minimal time.

Focus on the big five: Deadlifts, Military Shoulder Presses, Squats, Bench Press and Bent over Rows.

Those tips above should help you understand a bit more on what it takes to gain muscle fast as a skinny guy and given a bit of time, you should see some great results!

In this article, I want to present to you an idea so out-of the box that it will make you question everything you have read about the best way to gain muscle mass.

Generally, when someone wants to gain muscle mass they start out thinking that they will need to lift the heaviest amount of weight that they possibly can for as many reps as they can right?

Well in some cases, it is true that lifting that way will lead to gaining muscle, but its also true that if you always train that way that you can quickly lead your body into overtraining which will be counter-productive to your goal and therefore is not the best way to gain muscle mass.

Continually lifting heavy like I mentioned above should be used but only for a particular phase that might only last 4-6 weeks depending on your level you are starting at.

The key to the best way to gain muscle mass is to vary your training phases so that you work different conditioning responses in your body.

More important than just stressing the muscles with the heavyweight is also using training protocols that will trigger your hormone levels to spur new muscle gain and more testosterone.

Your best results will be accomplished that once you learn and implement the following principles.

Strategic Program Variation:

Besides lifting heavy weights, your body can also produce hormones responsible for muscle building by training using different training protocols such as using lighter weights, medium weights or using explosive movements or slower controlled movements.

The key is to keep the body guessing so to speak but at the same time allow your body sufficient time on the actual program to make progress on before switching things up.

The Three Primary Energy Production Systems:

Your muscles can call upon energy production from your body using three different primary energy producing systems.

The energy production system chosen is based on the training you perform.

Here are the three key energy systems:

The 5 week cycle plan includes 3 speficic mini phases of training that each trigger a different metabolic demand and result in new muscle growth.

The three phases involve training that will tap into the Oxidative, Glycolytic and Phosphagen systems to produce the energy output required in your workouts.

The Oxidative System: by working out with lighter weights you will be tapping in to this particular energy producing system.

The Glycolytic System: Used primarily when the body is lifting moderate weights for a shorter period of time (1-2 minute sets).

The Phosphagen System: Used primarily for heavier lifting sessions when sets are lasting from 1 to 30 seconds

By training using all three energy producing systems, you have 3x more growth potential.

Program Choices:

The best way to gain muscle mass is to choose a workout program that exposes you to those three types of training phases to utilize all the energy systems so that your body never adapts fully and has to constantly grown new muscle in order to keep up with the demand. 

To Gain Muscle Mass you should know how the method of growing muscle works. When you exercise you basically break the fibres in your muscles. These fibres grow back and to fit in the routine they are made stronger by the body. This technique you keep growing muscle. This is called the recovery technique of growing muscle. To Gain Muscle Mass, this is one of the most recommended methods. You should make sure that you are not over running your body. You must be fairly into heavy lifting form when you want to adapt to this kind of muscle training. This type of training will help to Gain Muscle Mass easily and quickly.

Workout split:

You can split your workout over the week. You can divide your work out into density and strength. Parts like back and legs can be reserved for strength days while parts like chest and shoulders can be reserved for density. You should make sure that you alternate with strength and density. This is because your body parts will require the rest to Gain Muscle Mass. If you overwork your body or work out before your body has the chance to recover then you might permanently damage your muscles.

Core workout:

All your workouts should follow a pattern of progression. You must try adding as many reps as possible with every set of your workout. However you should make sure that you are not over working your body. This can cause injury to your muscles. To Gain Muscle Mass, take it, slow and easy and do as many reps as possible by you. Every day, try to do a little more reps that what you did on the previous day. The rest periods are very important. As you go deeper into the sets the rest periods will also get deeper.

Schedule:

A schedule is most important while working out.  When you are following your schedule you can also track your progress and make sure that you are on the improving pattern. As you improve you get more encouragement to Gain Muscle Mass and this is the path of progress. This will help to make sure that all your workouts are in order and sequence.

Exercising and bodybuilding to gain muscle isn’t just something that you start doing out of the blue, it takes a lot of planning and preparation to be able to design an exercise program that will perfectly fit your needs.

Without a proper plan, you are in danger of not getting to the goals that you want to achieve and may even threaten your own body with unexpected injuries because of poor or no planning.

Importance of Planning to Gain Muscle

Muscles make up a great part of our bodies and if we do not care for them well they will be in a state that may not be ready for extreme exercises that a bodybuilding regime will require. This is why it is important for any beginning bodybuilder, or person who wants to gain muscle effectively, to talk to a professional trainer.

A good trainer will be really helpful and able to advise you on new exercises to try when you reach certain milestones. It is pointless to try and jump in at the deep end with extreme workouts, all you will do is set yourself back with fatigue and injury.

Gradual build up of strengthening exercises and weight lifting techniques and reps will prepare the body slowly for more strenuous exercises.

With a proper exercise plan, you can effectively gain muscle exactly where you want it and in the proper way.

Proven Methodologies

The importance of getting a professional trainer is that he can help in planning and applying proven exercises and methodologies to your exercise program to gain muscle.

With a trainer he can gauge you and your body and give appropriate exercises and the proper weight training you need, and will teach you how to progress.

The main advantage of getting a trainer is that he will be accountable for the kind of training that you undergo since he is the professional.

Anything that goes wrong, he should be able to fix immediately and appropriately.

The Science and Theory of Muscle Gain

With a professional trainer you will be able to get great advice on the science behind all the training you will undergo and on what supplements and nutrients to take to enhance your body.

You can easily read up on certain things that you are interested in, but a dedicated trainer who is passionate about body building and weight training will always have the best advice for you in terms of theories and methods that are proven through his own personal experiences.

Once you have been through the planning and implementation process yourself you might find you have the skills and confidence to teach others. All it takes is discipline, research, learning, and a lot of experience to know what works and what doesn’t. In the end, not only will you be able to gain the muscles you want, you will be able to share your lessons and secrets to other guys who want to get a great body like yours!

Learning to gain muscle and sharing this useful information only enhances others in their goals and builds up a great foundation in the world of body building and health.

Bench Press

This is one exercise that was popularized in the military and focuses on upper body muscle building. Make sure you have some sort of bench nearby and the weights required for this exercise.

Always have a spotter to practice good safety.

Squat

The squat can be done with or without weights, depending on your exercise program. Body builders who want to gain muscle in their thighs and legs can use this particular exercise to strengthen their muscles there and keep them taut.

Focusing mainly on the lower body, it takes a lot of control to do this exercise well and effectively. When done correctly, it can be one of the most powerful exercises to develop lower body strength.

Deadlift

This basically involves a person bending down and being able to lift weights or a barbell from the standing position only. When done properly, this is one exercise that can strengthen the back, abs, forearms, biceps, quads, hamstrings, glutes, traps, and neck all at the same time.

This exercises has to be done with the correct form to prevent any kind of injury from happening to the bodybuilder, which is why it is vital to ask a trainer how to best implement this exercise to be most effective in strengthening the body.

Military Press

Also known as the front press, this exercise will strengthen the upper body appropriately and thoroughly. People who do this will gain muscle in their shoulder and arms. Developed further by the military from the bench press, the front press is a great exercise that minimizes any injury to shoulders like a regular bench press can cause.

Bent Over Rows

If you want to work on developing muscles in your lats and upper back, then bent over rows are the way to go. There are a variety of ways that you can do this particular exercise that may involve different positions with the sternum, abs, gripping, and palms.

Many body builders attest to the effectiveness of this exercise to gain muscle and strengthen it, especially on the back.

Clean and Push Press

This is an exercise that focuses on building and strengthening muscles in the forearms, triceps, biceps, shoulders, traps, back, quads, glutes, hamstrings, and the calves. The best part is that your shoulders will be improved upon by doing this particular exercise.

Ultimately, with these mentioned exercises you can be sure that you will have the body of a professional bodybuilder in no time. Always practice proper form and be sure to check with a personal trainer before beginning an exercise you are not sure of.

Some of the best body builders have a very common secret. It is commitment dedication and the right effort in the right direction. If you want to build your body and be satisfied with your workouts then here are some tips that you can follow that will help you to build your body well. You obviously have to go to the gym and do the actual workouts for this to happen. Do not put your faith on pills to gain muscle and belts that promise you wonder bodies because frankly they don’t work. If you want to make your strong and built then there is nothing better than a routine workout and a good diet.

1.       Plan a routine

Firstly you should make sure that you get a routine planned out. Workouts are most effective when they are done in a routine. There are many routines that you can follow. Make sure that you have made a routine that is most comfortable to you.

2.       Don’t stress out:

There is no point in stressing out trying to gain muscle fast. Just remember, there’s nothing wrong with taking things slowly. There is no time limit so just stay remember to stay dedicated and make healthy living a habit. There are many workout routines that are prescribed by experts that you can get your tips from. Try not to mix and match too much and find out the purpose behind the routines.

3.       Watch your diet:

The next important factor of building your body is diet. There is no use in working out if your body does not have the necessary energy that is required to perform the workouts. Therefore you should make sure that your body first can take all the workouts by preparing your body and giving it the energy that it requires in form of diet.

4.       Protein diet:

A protein based diet is most recommended. Red meat, chicken, tofu are some of the food items that will give you enough amino acids and proteins to help your build muscles. Supplements are another option if you feel you have a protein deficiency. This generally happens to vegetarians who often fall short of proteins as meat is one of the major sources of proteins.  Make sure that you have consulted with your doctor however before you start taking any supplements as some can be harmful to your body.

5.       Target workouts:

Make your workouts targeted. Work out your muscles in groups. Do not work out all the muscles together. The reason for this is that if your workout a particular group of muscle too often then it would start to lose instead of gaining strength. Therefore give your muscles a break whenever required and do not over strain your muscles.

6.       Supersets:

Supersets are one of the best ways to work out and gain muscle fast. It will help you to gain muscles as well as lose fat. Use exercises that stimulate growth. Find out which exercises help you to gain more muscles and concentrate on them. However remember to never over workout and damage your muscles.

7.        Eat and maintain routine:

Eat healthy and follow your routine. In no time at all, you will notice results and get compliments on your new body.

There are many ways that one can gain muscle fast. Being a fitness trainer for some time now, I have had the experience to experiment with various exercise routines to see which tweaks produce the best results.

With all these years of experience I can now share with you some things that I have discovered that will hopefully help you in your endeavour of gaining muscle.

There are many ways that you can go about building your body but if you ask me the best way to do this is to challenge yourself.

Now this challenge does not mean that you have to become superman in one day. This only means that you should make sure that you progress every day little by little.

Which way you progrss is not important so long as you progress in one way or another. There are many ways to do it, just make sure progression is happening. I am about to share with you some of the ways or namely the three best ways that in my opinion are the best to gain muscle in your body that will also help you to stay fit and healthy.

Lift heavy:

This is one of the most essential factors to gain muscle. Be sure to begin this way if lean muscle gain is your main goal. You need to gain mass to build your muscle and the best way to gain this mass is to start lifting heavy.

Respect the technique that you use to lift heavy. When you are conscious of the technique you will know that lifting heavy will bring you the results that you want and the results that you need.

Your lifts should be progressing day in day out.

Multi Joint Movements:

One of the best ways to work out is to ensure that you are using multiple groups of muscles in your body at the same time. Therefore you should make sure that when you do an exercise it works out as many muscles as possible at once. Always use exercises that work major muscle groups~Always use exercises that work the most muscles at the same time. Its better to workout using the exercises that demand the most muscle to be used at once.

When you make use of a large number of muscles in your body then your body will produce more amounts of HGH (human growth hormone). This in turn will help you gain muscle in a hurry and make sure that you build up more lean muscle mass.

Sprint intervals:

This is another method that has proven to help gain muscle at a very short period of time. These sprints will help you to develop muscles at a fast rate.

These will also help to make sure that you can condition the mass of muscles that you are building and ensure less fat is gained while bulking up.

This will also stimulate your nervous systems and this in turn will make sure that you can perform high intensity repeated workouts simultaneously.

These three strategies to my knowledge have worked the best to gain muscle at the fastest known rate.

Today I want to share with you some quality advice on how to gain muscle. Now I caution you that this is for the really skinny guy looking to really gain weight because they barely have any meat on their bones. I know what it is like when you feel like you eat all the time and have nothing to show for it. I have been there. I also understand the feelings that you feel when people start to resent you because you can eat whatever you want and not ever gain a pound. They don’t realize that to skinny guys, this is a curse more than it is a blessing at times.

However I also despise people saying that they have ‘tried everything but nothing works’. This is the biggest lie that you need to stop telling yourself. You may have tried a couple of things but trust me, you just haven’t tried the right things yet. Here are 9 tips that will help you to start to gain weigh in no time at all. These are tips I have personally used and I guarantee they will work for you.

Here are my top 9 Tips to Gain Muscle:

#1 Train Under an Hour

You should be keeping whichever program you are doing to no more than 1 hour of duration. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. There have been countless studies on how nasty things happen in your hormonal state after training hard for more than an hour. Plus, when trying to gain weight, we want to work out harder rather than longer.

#2 Make Eating a Habit

Listen, I know in the beginning of this post I was sympathetic to your problem, but I am also here to say, Suck It UP. I can tell you that to gain weight, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic disposition. And in your case, you have a very fast metabolism that digests and burns calories quickly.

So even though you might eat 3 meals a day, and they may be high calorie meals, your body is going to burn through these very quickly. Instead focus on having 5-6 meals a day spaced 2-3 hours apart so that your body is constantly being provided with something to metabolize and build muscle.

#3 Stop Relying on Supplements

I have been in your shoes, and I can’t count how many times I have fallen prey to the supplement industry. You have to understand, a supplement is exactly as the name implies…A SUPPLEMENT. It is not going to make or break your gains in the gym. The majority of supplements being marketed to hardgainers looking to gain weight are focused on increasing water weight instead of muscle which after you come off the supplement, your weight will drop again. The only supplements I recommend are protein powder and perhaps some Gatorade after workouts.

#4 Take It Easy

As naturally skinny guys, you have to stop moving around so much. It’s just a part of who you are, but you might fidget or move around a lot in the day. Learn to relax a bit more and try to limit activity outside of the gym as much as possible when outside of the gym so that your energy is put forth to good use.

#5 Understand Caloric Surplus

This is another thing I am very tired of hearing. ‘No matter what I do or what I eat, I can’t gain weight’. I have heard this countless times and I am here to tell you that you are dead wrong. That’s OK, because I actually said the same thing until I realized the truth.

Most people are under the impression they eat lots of food and that just might be true. But no matter what you are eating, if you are not gaining, you are not eating enough. Most times, you should re-evaluate your diet as well and focus on more calorie dense foods. But you need to consume more calories if you are not gaining muscle.

Also, when changing your body composition, you will need to ‘force’ things a little bit. Your body does not desire to gain muscle or change. You need to ‘coax’ it along and yes at times it may be a little uncomfortable.

#6 Focus on Progression

As mentioned above, your workouts should really be under an hour if even that. But the main take home principle is to make sure you are progressing at a workout. It’s so simply yet so many people screw it up. They put in more volume and more until their workouts are at about 2 hours.

Now some things to work for a while and you may see some results. But if you want to gain muscle, you’re better off focusing on progressing in either the number of reps or an increase in weight lifted within your main program. Just like overeating, this too will be tough and require you to PUSH yourself to the limits.

#7 Change Rep Range Every 3-4 weeks

Unless you are making great gains and progressing like nobody’s business, I would suggest changing the rep range every 3-4 weeks to avoid plateaus. Changing the rep range will make your body adapt to the new stress causing you to gain weight in the form of muscle. This is much more effective than just adding more sets and more volume in your workout.

#8 Hit the Buffet

Remember, this is for the extreme skinny guy…But I want you to start hitting a buffet once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places. Don’t go too overboard, but this will train your body to ‘accept’ more food and it will increase your appetite in the days to come. Take advantage of this strategy.

#9 Consider a Mass Gainer

I know I bashed the supplement industry, but the truth is, if you really cannot eat any more whole foods (which is the better option) you could consider a mass gainer. A mass gainer is basically calories in the form of a powder. So instead of having rice veggies and chicken, you could replace with a shake.

These are aother ‘between meal’ options that should not be forgotten. Always make an effort to get your 3 whole food meals in every day and avoid consuming more than 3 shakes a day. Better yet, make your own shakes with fruits and protein powder. Much better option. OK, so start putting these tips into action and you should be sure to start go gain weight in no time at all.

Good luck in your quest to gain muscle fast!

•        Be sure to add some amount of calories in your meals through the use of milk instead of going for sauces and hot cereals.

•        You can even make it a point to add powdered milk into the casseroles.

•        Put calorie-rich foods into your diet such as cheese, avocado, and dressing when making your sandwiches and salads

•        You can add cheese to your pasta or your side dishes

•        If you want, make it a habit to snack on yogurt, crackers, shakes,  and dip

•        It is a must for you to have a food diary in each week so you can have an idea of what you are going to consume the next day and to rightly keep track on your progress.

•        Carry out exercises and work routines that are bound to allow to you gain muscle fast. You can pick for these informations over the internet simply through browsing various muscle building websites through your preferred search engines.

As you can see, the process to gain muscle fast is the total opposite from the act of losing weight. You need to exhaust extra time to eat extra. In due time, you will see the fruit of all your hard works and labors. During that time, you will be proud of yourself as you can build up your self-confidence for being able to have a body as great as those superstars that you see on televisions.

Never feel annoyed once you cannot see the good result after a week of training, remember that muscle building takes time. As long as you follow the rules each day, you do not have to worry because you are bound to get the body that you see among men’s magazine no time. Persistence is the virtue to remember, never give up easily on yourself.

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The right attitude, coupled with faithfully executing your training program, should be all you need to have the same results that Lautner achieved, putting on 30 more pounds to his 140-lb frame before one year was over to play a werewolf in the film.

The first thing you do is embark on a gainer's diet that's intended for body builders, not for slimming down.

Next is to make sure that your training program really does allow your muscles to grow, otherwise even the most efficient workout machines will be of no use.

Instead of being swayed by the mumbo-jumbo of the latest exercise programs, stick to the most basic strategy: Sustain a strong motivation to reach your goal. This should help you to continue exerting the 99% hard work, particularly if you need to achieve your goal within a required time.

And now, for the 1% enlightened thought: Don't go overboard, because if you overtrain, you will end up losing instead of gaining muscle.

Pumping those weights mercilessly as many as six times a week or working out two times a day might look impressive, but the fact of the matter is, if there is no logical give-and-take between workout intensity and recovery after the exercise, you won't gain muscle or build up mass as fast as you want to.

Both the modern as well as traditional trainers agree that intense workouts, alternated with rest and recovery time for muscles to recharge, is the way to build muscles.

The more muscle fibers you train in the shortest time possible, the better it will be. Performing intense, compound movements in a short time will avoid depletion of blood sugar.

Go for multi-joint exercises which get more muscles groups involved than isolation movements that work on only one muscle group at a time. That's one of the general rules of how to gain muscle fast.

Jordan Yuam, the trainer responsible for Taylor Lautner's phenomenal body-building, is known to advocate the Vary-Your-Volume Method, which is believed to maximize muscle gain by changing the rep counts and weight load to compel muscles to adapt to new routines. The more they adapt, the more they have justification to grow.

And, as mentioned earlier, it's the same thing when it comes to diet discipline. You don't pig out on Krispy Kremes and then comfort yourself with the thought that you'll make up for it later with 200 bonus crunches. You'd just be kidding yourself.

All in all, the secrets of how to gain muscle fast are really just plain and simple truths. All you'll have to remember is to maintain the right attitude and stay with the basic strategy: Don't stress you body too much with those workouts, get the right diet and the right amount of rest and regrowth, and you'll see those muscles keep growing and gaining ?? really fast.