People always want what they don’t have: in summer - winter, in winter - summer, thin - an athletic body, plump - an aesthetic figure. Hello, friends. Today we will talk about how to gain muscle mass for a skinny guy. And from today’s material you will learn what to pay attention to, where to start, what exercises to use, how much to train and other interesting points.

Excessive thinness, like excessive obesity, is not a death sentence. There would be a desire to correct the situation. And, by the way, there are many examples of total transformation. So why don't you become one of them?

At the beginning

Before rushing headlong to the “gym” with the first training program you come across on the Internet, you need to look at yourself in the mirror and determine your body type. Personally, I can say that if you are a thin guy or already a man, then, most likely, you can safely be classified as either an ectomorphic type or a mesomorphic type.

Such a definition is necessary in order not to waste time and from the very beginning to find out what set of exercises to choose, how much and how to train, what to eat and what not to eat.

How to do it? Take a closer look at yourself. Can you say that you completely lack any body fat (which is generally impossible, of course)? Then, with a high probability, you are an ectomorph.

If the body features are somewhat smoothed out, and not angular or sharp, and the muscles are not very detailed (no vessels or veins are visible), then, again, I am inclined to assume that you have a mesomorphic type. Although I could be wrong, it doesn't matter at first.

There is also a third type, but it is typical for overweight people. But the article is aimed at skinny guys, isn’t it?

This event is necessary, because the principles and approaches to training are somewhat different. But there are also many similarities.

A set of exercises and training

Once you have decided that your body belongs to a certain type, you will have to choose a training program. If you previously did physical education only in school lessons, then the program can be safely used for up to six months (otherwise - 3-4 months).

Please note that for thin people (ectomorphs), basic exercises are more suitable, and isolating exercises should generally be put on the back burner for now. You can find out for yourself what these two types of exercises mean.

For people with an athletic type (mesomorph), it is better to also focus on basic exercises, diluting them with isolating exercises. If for an ectomorph the basic ones should be 100%, then for a mesomorph it is 80 to 20%, where 20%, as you understand, are those same single-joint isolation exercises.

The duration of training for the first type is approximately an hour, no more. For the second - an hour and fifteen minutes. The optimal training frequency for both will be 3-4 times a week. This allows you to work out your entire body, using all of them. Rest between sets and exercises may also be optimal for two somatotypes: 2 and 3 minutes, respectively.

There are also some questions about the number of exercises in an ectomorph training program: some say 4 is enough, and some lean toward 6. I will say this: do 4 and see how you feel: if you have the strength, then why not do all 6 exercises. The main thing is that this does not come at the expense of the duration of classes.

The intensity of the exercises should be moderate in both cases, provided that you do not yet lift almost maximum weights. That is, you do not work quickly, so as not to lose your technique and breathing, but also immediately, so that the muscles feel the load, otherwise muscle growth will be unstable.

On a personal note, I would add that any novice athlete, regardless of what body type he has, needs to clearly establish technique in three basic basic exercises from the very beginning - the bench press, squats and deadlifts. This three is the key to success for anyone.

Food and water

“How to gain muscle mass for a skinny guy” is an interesting question. And I hope that I was able to help you decide on setting goals for yourself, at least for the first time. Of course, as you begin to develop, your approach to training will change, and the boundaries between body types will become somewhat blurred.

Best regards, Vladimir Manerov

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A thin person can get pumped up, and all professional trainers are sure of this. Even if you are an ectomorph, you have every chance of becoming muscular, like the models in the pictures in fitness magazines. Who are ectomorphs? These are people whose body structure is thin, not at all athletic, and they are the least suitable for training on machines and with strength elements. There is nothing impossible in how to pump up a skinny person, the main thing in any business is work and diligence, and then the result will be positive.

Why haven't you read this yet? Well, it's in vain...

How to get pumped up if you're skinny

A very thin person can get pumped up using a special complex designed for thin people. Training should take place every other day. The complex itself is designed for 3 days, that is, three classes per week.

On the first day, a thin person strengthens his shoulders and chest. To pump up your chest, it is important to do bench presses with dumbbells - two sets of 12 times. The following exercises are suitable for the shoulders: presses from the chest and from behind the head, two sets of 6 times. You can also lift dumbbells in front of you, spread them to the sides, and bend over.

On the second day we will pump up our back and biceps. Here, according to the plan, barbell rows, bending over - two sets of 10 times. Push-ups and deadlifts are also recommended; they can be done in one approach, 5-6 times. As for the biceps, start with pull-ups, then you can do biceps curls - 8 times, two sets. The “Hammer” and “Scott Bench Raise” exercises are very popular.

On the third day, we move on to training the triceps and legs. For the muscles of the calves and thighs, squats and leg presses will be useful - two hikes 6 times each. Triceps should be trained with a French press while standing or sitting, with your back resting on a vertical surface - two rounds of 12 reps.

Practice according to this scheme, and soon you will find the answer to the question: “Is it possible to get pumped up if you’re skinny?” Believe me, it will be positive.

How to pump up a skinny teenager

Teenage boys very often feel inferior if they are very thin, their muscle mass is not developed, and they cannot do some push-ups from the floor. What to do in this case, how to pump up a skinny guy?

You need to start classes as early as 12-13 years old, with the same push-ups. Exercises on horizontal bars will also be effective - you can do pull-ups every day. Running, swimming and playing sports will also prepare your muscles for more serious activities in the future.

At the age of 14 you can already use light dumbbells, but barbells are only allowed from the age of 16. A teenager should not do large loads, since he is not yet as strong as an adult man and can get injured. Intense activities beyond your years can even stunt your growth.

How to pump up a skinny girl

As for the opposite sex, it is also possible for a skinny girl to get pumped up. In most cases, they are interested in the buttocks and abs. Everything is simple here - you need to pump up your abs every other day; lifting your legs while hanging on a horizontal bar is best. Squats are good for the buttocks

At the same time, it is very important to monitor your diet, eat more often, but less. Introduce more protein foods into your diet. At the age of 15-16 you can already go to the gym, but it is better to do the exercises under the supervision of an instructor.

Is it possible for a skinny person to get pumped up?

In short, we now know that a thin person can get pumped up. All of the above exercises will help skinny people gain muscle weight. There are important components to your success:

• Don't forget about warming up before training;
• Don't take it at a very high tempo. It is better to work with light weight - this will bring greater results;
• If you are not rested by the next lesson and feel severe pain or fatigue, then you are allowed to skip the lesson. Over time, you will get used to the pace and loads;
• Get a good night's sleep;
• Don't forget about proper nutrition. It’s no secret that a proper sports diet is already two-thirds of success in strength training. The remaining third falls on the hall.

Here is the answer to how to quickly pump up a thin person.

April 21, 2017

They come up with so many nicknames and descriptions for skinny guys, although in fact this body type is called ectomorphic.

Simply put, ectomorphs are those people who have a number of certain physical characteristics, among which the most recognizable is conditional thinness.

Moreover, the main “scourge” of people with this type of build is that it is extremely difficult for them to gain muscle mass. There is even an opinion that it is generally unrealistic for a skinny guy to get pumped up.

Of course, this difficulty most often lies in misconceptions, thanks to which ectomorphs train in the same way as people with other body types, due to which their progress slows down significantly.

Therefore, if you are already desperate to build impressive muscle mass, have tried all types of training, or are just going to the gym for the first time - this article is for you 😉

We will also look at not only how to train skinny guys correctly, but also why this supposed “flaw”, with the right approach, can turn into a huge success and a real advantage.
So, let's go!

The professional bodybuilding industry has literally imposed on the broad masses the opinion that the ectomorph is the least successful body type, which is inferior even to the endomorphs, not to mention the mesomorphic type, which is considered the standard. However, in reality everything is completely different.

You need to think of body types as features of the “source material”, that is, your structure before you began your training. Over the years, the type of build may change, the same thing happens with regular physical activity, so it is extremely wrong to perceive this condition as a death sentence.

WHAT ARE THE ADVANTAGES OF BEING AN ECTOMORPH?

Let's talk about the most obvious "bonuses" of this type, even if you think you're out of luck:

1. Ectomorphs look athletic even with a small mass;
2. You will not have problems creating relief;
3. Ectomorphs often don’t even need drying;
4. This build type promotes mobility and is great for all sports;
5. There is no need to scrupulously follow a diet.

The last point is controversial, because any thin man, with poor nutrition, will sooner or later begin to gain weight, and if there is no constant load and grueling training, the weight will mostly be in the form of fat, which is not very good.

Types of addition (before active training):

Types of addition (after active training):

Getting pumped up for a skinny guy: progress with active training:

Let's imagine a picture when 2 people came into the hall. One of them weighs 70 kg, and the other – 110. At the same time, their physical fitness is approximately at the same level. Most often, these two people will listen to a not very interested instructor and start doing the same program, the same exercises, without even changing the general regime.

As a result, the one who weighs 110 kg will always progress faster. Why?

Because endomophras are more prone to gaining weight (but not pure, but along with a fair amount of fat). At the same time, constant physical activity will burn calories and, in addition to muscles, excess fat will gradually disappear. And someone who weighed 70 kg will, at best, advance by some 1-2 kg.

All these are the consequences of thoughtless copying of identical programs and lack of an individual approach.

As a result of this attitude, it is customary to consider ectomorphs as “losers” who cannot gain weight, no matter how hard they work out. However, you need to change your approach and progress will magically begin to move much faster.

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If you really want to understand how to get big for a skinny guy and have already started creating a workout program for skinny guys, FIRST OF ALL, IT IS IMPORTANT TO REMEMBER THE BASIC RULES:

• Nutrition is your everything. Without it, all plans to gain muscle will not be successful;
• The training should consist of at least 80% basic (complex) exercises;
• For the first 6-12 months, isolated movements can be completely eliminated;
• Training should preferably be in strength mode (no light weights, with the exception of drop sets and other tricks);
• Training strictly 3 times a week (it is extremely important to devote time to quality recovery);
• Sleep at least 8-9 hours.

How to pump up a skinny person: secrets and tricks for an ectomorph

The main mistake of ectomorphs is most often that a coach/instructor who is not very interested in your results will put you on machines, give you a lot of isolation exercises that are much easier to do, and will not even watch your technique.

However, in the first 6 months, experienced trainers give ectomorphs exactly 1 exercise for the biceps, which ruins all their ideas about training, because the lion’s share of gym visitors are actively trying to lean on this muscle group.

Why is insulation not as good as we would like at first?

It's simple, compound or multi-joint exercises that engage many muscle masses create a much greater hormonal response. As a result of this, all muscles actively grow, not just those that you train.

THIS IS EVEN WHAT CAME FROM THE RIDDLE WITH A Trick, WHICH IS OFTEN ASKED TO INEXPERIENCED ATHLETES:
There are two identical people, one actively trains the biceps, devoting little time to the rest of the muscles, and the other, on the contrary, actively trains everything, doing only 1-2 exercises on the biceps;
Which person will grow powerful arms faster as a result?

If you answered that someone who actively leans on their biceps, then the answer is not correct.

• Firstly, vigorous biceps training will most often lead to overtraining, which will slow down growth.
• Secondly, biceps exercises do not create a strong hormonal response.
• And thirdly, this contradicts ordinary physiology. Therefore, those who actively train their legs, back, shoulders and do general exercises (for example, burpees or thrusters) will build bulky biceps much faster. It’s trivial because the human body does not know how to grow in one place to the exclusion of others.

Of course, this rule has its exceptions, but this is a narrow specialization and simply unnecessary information.

What you need to remember is that the more “basic”, that is, more voluminous and functional the movements are, the more muscle fibers they involve, the better they will contribute to overall mass gain. This is why experienced trainers never give beginners many isolated exercises, and some even exclude them for six months or a year.

In bodybuilding, there is often a stereotype that basic exercises create overall mass, and isolated ones help to highlight it in specific places, that is, they create high-quality outlines.

So, we have already figured out that training for skinny guys (ectomorphs) should be hard, powerful, with enough rest between sets.

Even if the result does not come quickly, remember: it is just as possible for a skinny guy to get pumped up as for an “ordinary” one, the main thing is to follow the rules of nutrition and training regimen.

LET'S NOW BRIEFLY TALK TO THE TRAINING MODE.

Of course, later you will adjust it to suit yourself based on how it feels, but for starters it is better to use a basic “layout”, which will already allow you to progress perfectly:

1. Each workout should begin with a warm-up (5-7 minutes, various swings, bends, etc. At the end of the warm-up, a couple of sets of the main exercise with an empty bar);
2. Duration of training (excluding warm-up) – 45-50 minutes;
3. Rest between sets - from 1 to 1.5 minutes (the heavier the weight and approach, the more rest, but no more than 2 minutes)
4. Rest between exercises – 2 minutes;
5. At the end of each workout - 10 minutes of cardio or cool-down/stretching.

If everything is clear with stretching, then it’s worth clarifying regarding cardio.

Most often, ectomorphs avoid this type of stress, explaining it “why should we, we’re not fat?”, which is completely wrong. One has only to look at professional sprinters and be amazed at the mountain of muscles with which they manage to rush around the stadium at great speed.

Cardio is necessary, but cardio must be done right! Sluggish jogging is more suitable for those who are overweight.

Your option should be more “strength” types of cardio:

1. Sprints;
2. HIIT;
3. Circular types of cardio with iron.

Firstly, this will further improve the hormonal response, and secondly, it will not allow the body to get used to the monotonous load with regular exercises, causing the muscles to grow even faster (muscle growth is an adaptation to the load that you give them).

It is very important to note the number of approaches.

Your target should be 6-10 repetitions.

That is, in heavy movements (for example, deadlift), it is better to do the minimum, that is, 6. In some simpler ones, for example, lifting dumbbells for biceps, standing/sitting dumbbell press, etc., up to 10, but no more.

The weight needs to be selected so that the last repetitions are difficult, even if you decide to do 5-6 times.

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Also, when creating a training program for thin people, do not forget about one important clarification.

(!) Ectomorphs are better off avoiding standard splits.

Of course, as an exception, you can take something classic, for example:

1. Back/triceps;
2. Chest/biceps;
3. Legs/shoulders.

However, not on a permanent basis.

Your best “friends” should be full body or upper/lower split workouts.
Therefore, the following option would be much better:
1. Whole body;
2. Upper body;
3. Lower body.
This way you won't overtrain your muscles, but will ensure maximum hormonal response.

In addition, such training allows you to evaluate your progress in various exercises much better.

The best exercises for ectomorphs

It is quite clear why people with a thin physique need to lean on basic exercises. However, there are many such exercises and it is not always easy to choose the most relevant ones, especially if you are training some part of the body (for example, only the upper part).

When choosing exercises for skinny guys, it's also very easy to go overboard and put unnecessary stress on your legs and back. It is enough to do deadlifts, squats and Romanian deadlifts in one workout. If the legs can still withstand such a load, then the back will become the weak link.

BECAUSE THE FOLLOWING EXERCISES SHOULD ALWAYS BE PRIORITY:

___Breast:___

1. Bench press on an incline bench;
2. Bench press;
3. Dumbbell flyes;
4. Pullover (optional, can be added at the end of the back workout).

The technique of chest exercises can be found in the article:

Conclusion

• It is important to understand that an ectomorph needs heavy strength training.

The stronger you become, the faster your muscle mass will adapt to these conditions and the load you give.

• It is also important to remember about the progression of the load, that is, increase the weight from the first to the last approach.

You can do this not every time, but only 1 time (for example, 1-2 approaches without changes, add on 3-4), although it is better to take small steps with each new approach (and if there are pancakes of 1 and 2.5 kg).

• You also need to understand that the key to success lies not only in the training itself, but in nutrition.

Think of all your efforts as a car. Training is his body and everything under the hood, and nutrition is fuel. No matter how promising and powerful a car is, without “fuel” it will not move.

The same thing happens to the body; if you consistently lack sleep for one hour, do not eat the required amount of protein, carbohydrates and fats, all progress will slow down, even to a complete stop.

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Finally, don’t expect quick results. Getting pumped up for a skinny guy is not as big a problem as many people think, but everything takes time!

The problem with skinny people is often that they give up before they see the first real changes. Therefore, focus on the goal, train as necessary for your body type and soon you will see that the desired results will not keep you waiting.

Most traditional muscle-building programs simply don't work for naturally lean people. If fate has awarded you an ectomorphic physique, then the rules for gaining muscle mass look different than usual. Ignorance or, for some reason, ignoring these rules will turn your training routine into a useless and unpromising activity.

In short, I didn’t come up with the rules for ectomorphs. Here I will voice what I know firsthand. After all, by working correctly, I was able not only to increase my weight, being initially thin as a sliver, but also to compete in bodybuilding competitions, that is, to acquire sculpted muscles.

Hardgainersvs. ectomorphs

When people use the word hardgainer(literally means ‘difficult to gain weight’), they mean ectomorph(‘thin body type’). This is wrong, because the reason for slow muscle growth is not always physique features.

Ectomorphs have a really hard time gaining weight. They have long limbs, tall stature, and fast metabolism. All these signs, indeed, do not contribute to the development of gorgeous muscles. However, with the right approach, they do not interfere with becoming bigger, more massive and stronger. Moreover, some bodybuilders - Frank Zane, Flex Wheeler - are an example of the fact that even with poor genetics (ectomorph genetics) you can join the ranks of the legendary bodybuilders of the world. Therefore, an ectomorph is far from a death sentence in the life of strength sports.

But what exactly are the characteristics of an ectomorph? Typical for this somatotype are:

• long, thin limbs
• flat chest and narrow shoulders
• high forehead
• thin face
• sloping chin
• narrow hips
• high growth
• increased metabolism
• low percentage of fat and muscle

If you see yourself in these signs, continue reading. If not, read something written for mesomorphs and endomorphs.

I'm an ectomorph

I see myself in these signs. With long limbs, tall stature, thin face, etc. I don't know how to fight. And is it necessary? But now I know something else: how to build muscle mass my body. Not long ago, when I graduated from school, I weighed 63 kg. Then, four years later, I competed in bodybuilding competitions, already a 100-pound athlete.

I did not achieve the shape of the legendary bodybuilders, although I showed by my own example that ectomorphs can be not only thin, but also pumped up.

Ectomorph training: two fundamental rules

Rule #1: All It's the intensity of the weights that decides, not the volume of training

In general, the volume of training that you see in glossy magazines (up to 12 exercises, 3-5 sets of each in one session) does not work for ectomorphs.

The standard repetition range of 8 to 12, often recommended as the most successful for muscle hypertrophy, does not work for ectomorphs. Yes, for most people this actually works. But not for everyone. Not for ectomorphs. Not for you.

At the very beginning of my training career, I trained in a 5-day split, trying to load each muscle part in several exercises of 4-5 sets each. After training, I felt like a squeezed lemon and was convinced that I was doing everything right, because I believed that if you work hard in the gym, the result will definitely come.

At some point I realized that, despite all my efforts, there was practically no result. Disappointed, I decided to take bodybuilding less seriously - I started going to the gym less often and training less extensively. However, the intensity of the weights (their weight) increased.

Within two months I looked noticeably more massive. I was surprised by this surprise! It was difficult for me to believe that by reducing the volume of training, working on just a few exercises, one could achieve any significant results. During this period, I trained with very heavy weights for 6-8 reps (sometimes less) for 2-4 sets, performing only 3-4 exercises per workout.

Today I understand why it worked. It's all about body type. For example, volume training with a high metabolism depletes muscles much more than in a person with a normal or, especially, slow metabolism. After all, muscles do not grow in the gym, and if they are completely exhausted during training, then there will be no muscle growth.

Performing set after set for a long time is the process of muscle depletion. This will not stimulate the muscles of ectomorphs to grow. The real muscle stimulation for ectomorphs is high-intensity weights. In other words - super heavy weights. This weight will not allow you to perform many repetitions and sets, which means it will not allow your muscles to exhaust the resources that are important for subsequent mass growth. On the other hand, such a weight will allow the use of so-called high-threshold muscle fibers, which have a good potential for hypertrophy.

Thus, the essence of the first rule is: 1) stop striving to perform the required volume of training load and 2) start focusing exclusively on high intensity weights in training.

Rule #2: Everything is decided by the “base”

Isolation exercises have no place in the training routine of ectomorphs. Yes, I know that in glossy magazines and on various websites on the Internet you cannot find a single training complex for a professional bodybuilder that does not contain isolation exercises. However, do not forget: these pros are unlikely to belong to ectomorphs; they are probably also provided with solid pharmacological support, in which the benefits of “isolation” are much greater. These guys can grow very well by doing at least 8-10 exercises per workout in a 6-day split. What is not typical for you. Don't step on my rake. Otherwise, you are doomed to remain at the level of development of your muscles at which you are now.

Focus on the essentials. A the main thing is proven basic exercises . It is the work in basic exercises that will allow you to perfectly fulfill rule No. 1 (see above).

Here is my list of basic - basic - exercises for ectomorphs:

1. deadlift (any exercise variations)
2. squats (with a barbell on the back / with a barbell on the chest with different squat amplitudes)
3. bench press (with different amplitudes - from short to full)
4. standing military press (with different amplitudes - from short to full).

This does not mean that no other exercises can be performed at all. This only means that ectomorph training will become effective if it is built on the basis of the four indicated exercises.

Training program

I present to your attention my training program. This is a four-week cycle (mesocycle), built on the principle of a three-day split (3 workouts per week every other day).

1st training day (deadlift phase), e.g. Monday

Exercises	weeks	Approaches	Replays	% 1RM
	1 2 3 4	3 4 3 4	6 5 8 5	85% 90% 80% 90%
Pull-ups on the bar palms facing you	1-4	3	6-8	—
	1-4	2	10	—

2nd training day (press phase), e.g. Wednesday

Exercises	weeks	Approaches	Replays	% 1RM
Bench press (in partial amplitude cm. video)	1 2 3 4	3 4 3 4	6 5 8 5	85% 90% 85% 90%
Military barbell press (in partial amplitude, cm. video)	1 2 3 4	3 4 3 4	6 5 8 5	85% 90% 80% 90%
Close grip barbell press	1-4	3	8	—

3rd training day (squat phase), e.g. Friday

Exercises	weeks	Approaches	Replays	% 1RM
(up to "parallel")	1 2 3 4	3 4 3 4	6 5 8 5	85% 90% 85% 90%
Something else The gym is half the battle. Another critical part of your success comes from the kitchen. Many people know this. Many ectomorphs realize that with an increased metabolism, they need to consume an increased amount of calories. However, according to my observations, the increase in calories is achieved by adding another egg to your morning scrambled eggs or an extra piece of meat during dinner. Firstly, this is too little. Secondly, having heard about the special role of proteins for bodybuilders, ectomorphs are trying to increase the caloric content of their diet by increasing protein products. And this is the wrong move. Focus on foods that contain carbohydrates and healthy fats. In general, you should eat a varied diet. The most important products for ectomorphs include: eggs bird oatmeal vegetable oil nuts bananas apples fish potato broccoli milk beef water Remember: Without providing yourself with good nutrition, all the efforts of ectomorphs in the gym are doomed to failure. Translation: Alexander Kozhumyaka 2013 © Bodybuilding for hardgainers

You've been a skinny guy all your life, you had to stuff your pockets with stones, in order to somehow fight the wind, and in public transport you were often confused with a handrail?

Then this article is for you. We will talk about how to gain muscle mass for a skinny guy.

You decided to start going to the gym, and rightly so. What should you do and how to pump up if you are thin?

If you start mindlessly tearing apart iron 24/7, without properly preparing for it, and even without understanding what you are doing and why, you will you'll burn out quickly, you will get tired and, without seeing results, you will convince yourself that I didn't really want to.

Therefore, let's approach the matter wisely and first figure out what will influence your success.

It can be:

• psychological factor;
• having certain knowledge in terms of training;
• nutrition.

So, we will talk in order about how to gain weight for a skinny guy and what affects progress and results.

You need to understand that it won't be easy. If you are naturally thin, you are unlikely to be able to gain weight quickly. This is a long and difficult path.

Not only will you not be able to get pumped up in a month, result also will have to be constantly supported. Are you ready for this?

At the initial stage, you will meet people who will make you doubt; these are fanatics of the “thick and thin bone” sect, who firmly believe that the thin will not become powerful, and the fat will not become graceful.

You can also “burn out.” You've been working on the machines for the second week, but you still have difficulty opening the door to the gym, and this depresses you a little, because you you want everything at once.

After some time, your tired brain gives you the idea that maybe it’s not so important to be a jock, because your mother already says that you are the most beautiful, and in general, the main thing is the soul. And all these rocking chairs take a lot of time and effort, proteins are expensive, in short - it’s much easier to go and lie down on the sofa, because we’re all going to die anyway.

Building the body of your dreams is not easy at all, it’s hell of a job, and many difficulties will arise on your path as a warrior.

Motivational videos will come to the rescue, where huge guys they lift unrealistic weights, although they could work in a factory and raise the country. It fills you with fighting spirit with a bang, you immediately want to go to the gym and pump iron, splashing with saliva and then everything within a radius of two meters, and with your screams and moans scare off even the most ferocious monsters. After all, all this is for the sake of a higher goal.

In order not to give up halfway, you need a goal that will motivate you and force you to improve every day. You need to clearly set the task and get closer to completing it. In short, if you really want it, everything will work out.

There is a belief that a newcomer who comes to the hall must undergo baptism by fire; for the first month he can pump only biceps and abs, and he must not touch any other projectile. And if he dares to do this, then the experienced visitors to the gym will hand him over to be torn to pieces by the god of jocks, and he will send him to eternal torment in the aerobics hall.

Well, I really don’t know what motivates them and what force drives them, but in most cases this is exactly how it happens.

Remember, you need pump all muscles evenly. The body will look aesthetically pleasing when the arms, back and chest are proportional.

If you're a skinny guy and weigh no more than a sack of potatoes, then you should do mostly basic exercises from the start.

Base- These are multi-joint exercises in which two or more joints are worked. Such exercises are the most difficult, requiring the use of the maximum number of muscles. Lifting a barbell for biceps with a huge weight using the whole body does not apply here.

The main basic exercises are the “holy three”:

• squats;
• bench press;
• deadlift.

To begin with, to gain body weight, you can do only these three exercises 2-3 times a week, gradually increasing the weight. Further it will be possible smash workout by muscle group, for example: legs, chest, back. In this case, again, use mainly heavy basic exercises.

Often seen men, which hanging out in the hall for 2-3 hours and do 10 exercises for each muscle group. And then they wonder why nothing grows for them.

Your workout should not last more than an hour, rest should be about 1-3 minutes. The number of repetitions can vary from 5 to 10. For each muscle group you can do from 2 to 5 exercises.

There is no need to chase the scales at first, first of all need to master the technique and learn to feel the working muscle group.

If you can’t do it yourself, you need the help of a trainer. It’s better to spend a little more money at the beginning than to spend a year in the gym doing everything wrong.

Once the technique is mastered, you can gradually increase weight, but there is no need to rush. As weight increases, equipment may also suffer, and this can lead to injury.

This is how I train:

Separately I decided to describe it, because most beginners have it.

Diet is the best way to gain weight

Everything here is extremely simple. To gain weight, you need to eat a lot. So much so that grocery store shelves are constantly empty and the world community is forced to send humanitarian aid to your city.

If you suddenly run out of food and you need to eat urgently, you can eat pet food. This, of course, is not the best choice, but what can you do to become 100 grams closer to your cherished goal.

The basis of the diet should be carbohydrates, there should be an order of them 4-5 grams per 1 kg of own weight. Carbohydrates are found in porridge, vegetables, and flour products.

Next comes protein, near 2 grams per 1 kg of weight. Most of all it can be found in meat, fish, dairy products, all this is animal protein. There is also vegetable protein, but it is absorbed by the body much worse, so you shouldn’t rely on it too much.

Also, skinny guys should not forget about fats, but you don’t need to fill everything with mayonnaise. The priority source of fats is fish, nuts and vegetable oils.

At first you may not be able to eat as much, but you can increase the portions gradually.

If the weight still does not increase, then you need to increase portions and pray so that you don't get torn apart.

In any case, modern medicine has not yet recorded cases of overdose of buckwheat, so go for it.

Sports nutrition for weight gain

Well, what kind of a muscleman are you without sports nutrition? Without a shaker with chemistry, the hefty big guys from your rocking chair will never accept you into their sect of adherents of fake muscles.

Conclusion

Now I would like to summarize all of the above. To become powerful, you must first think powerful. It's impossible to achieve anything by being sour.

To start growing you need:

• overcome uncertainty in your head;
• give all your best in training;
• pay enough attention to rest;
• monitor your diet.

And then you can do it without any problems place orders at McDrive without having a car. After all, you are a machine.