Tag: gains
What To Eat To Bulk Up For Skinny Guys: The Ultimate Guide
Skinny, beanpole, rawboned, scrawny, bony, lanky, skeletal, twiggy, gaunt, fragile, delicate, hollow-cheeked, as thin as a rake, skin-and-bones, sticklike, size-zero, emaciated, pinched, undernourished, underfed, rangy, spindly, gangly, gangling, gawky, spindle-shanked, starveling, and macilent. It would be safe to say that the world tends to be unkind when labeling underweight individuals.
Do you want to know the synonyms for ‘jacked’? Shredded, rugged, sturdy, muscly, stout, well-built, hefty, powerful, and lusty. If given a choice, most people would want to be a part of the latter group.
Ask a bro at your gym about putting on size, and they’ll tell you it is the easiest thing in the world. However, this is not always the case. Bulking up is simple in theory but difficult in execution. Although most of us know that we need to eat more to build muscle mass and size, it is only a piece of the puzzle.
You must stay in a calorie surplus to build muscle, meaning you must eat more calories daily than you expend. At the same time, these calories must come from nutrient-dense sources. Eating junk food and chugging sugar-laden aerated drinks can get you to your daily caloric goal, but in the long run, it will lead you toward obesity and other health issues.
A basic understanding of nutrition and how it plays a role in achieving your fitness goals is vital to be successful in your fitness journey. It will help you avoid fad diets and ensure you get the best bang for your buck.
In this article, we discuss the basics of bulking for skinny guys, including the nutrition breakdown, and lay down 15 nutrient-dense high-calorie foods to help you hit your daily caloric goals.
What is Bulking Up?
Contrary to what most people believe, bulking and weight gain are not the same thing. In a weight gain program, your only objective is to get from your current weight to your goal weight. However, in a bulking program, you must also gain muscle mass and improve your physique aesthetics.
Bulking up requires a combination of increased caloric intake and weight training exercises. During a bulking-up program, you want to add muscle mass to the body while minimizing fat gain.
Bulking is the name of the game for skinny guys wanting to add muscle mass. It requires consuming a high-calorie and protein diet and engaging in strength training exercises to stimulate muscle growth.
Besides helping you develop muscle size and strength, bulking up has several other benefits, including boosting metabolism and immune system, better nutrient absorption and energy levels, and improving overall health. Unlike the ‘dirty bulking’ diet, the nutrient-dense foods listed in this article will also avoid health issues, such as high cholesterol and high blood pressure. [1][2]
Although most people know they need to enter a calorie surplus to add size and strength, they are clueless about the foods they should add to their diet plan. If you are one of these people and are looking for answers, you’ve come to the right place. This article contains 15 high-calorie foods to help skinny guys build size and strength.
Overview of the 15 Best Foods For Bulking Up
We have put the nutritional information of the 15 foods into a convenient table with their serving sizes, calories, protein, carb, and fat content, to help you make the right dietary choices:
Food
Serving Size
Calories
Protein (in grams)
Carbohydrates (in grams)
Fats (in grams)
Whole Milk
1 cup
150
8
12
8
Cheese
1 oz
110
7
1
9
Nuts
1 oz
170-200
4-6
3-5
14-18
Avocado
1 medium
300
3
17
25
Peanut Butter
2 tbsp
200
8
6
16
Brown Rice
1 cup
220
5
45
2
Sweet Potato
1 medium
100
2
24
0.2
Whole-Grain Bread
2 slices
200-250
8-12
36-48
2-5
Dried Fruit
1 oz
100-120
0-1
25-30
0-1
Salmon
3 oz
150
17
0
9
Chicken Breast
100 gram
165
31
0
3.6
Beef
3 oz
180
22
0
10
Granola
1 cup
400-500
7-9
66-80
12-16
Quinoa
1 cup
220
8
39
3.5
Weight Gainer Shakes
1 serving
1,000-1,300
45-60
200-300
2-6
15 High-Calorie Foods For Skinny Guys To Bulk Up
Given below is a list of lean protein, fruit, nuts, and vegetables that will help underweight lifters bulk up:
Whole Milk
Whole milk is an excellent source of calories, protein, carbs, and fats. It is versatile and convenient; you could include milk in any of our meals throughout the day. It is also easily digestible.
Furthermore, skinny guys trying to bulk up can also include yogurt and curd in their grocery list. You can pair them with your three big meals or eat them as a snack anytime throughout the day.
A cup of whole milk contains 150 calories, eight grams of protein, 12 grams of carbohydrates, and eight grams of fat.
Cheese
Cheese is another dairy product that should be a part of a skinny individual’s dietary routine. This nutrient-dense food comes in different shapes and sizes, making it perfect to add to a wide variety of dishes.
Mozzarella, ricotta, cheddar, Swiss, feta, goat cheese, and cottage cheese are a few different types of cheese whose protein, carbs, fat, and calorie content can change depending on their making process.
One ounce of cheese delivers 110 calories, seven grams of protein, one gram of carbs, and nine grams of fats.
Nuts
Nuts are packed with fats and are a convenient source of the macronutrient. Besides fats, nuts contain a healthy amount of protein and carbs. You can also add seeds to your daily serving of nuts to make things more interesting.
Almonds, cashews, walnuts, hazelnuts, pistachios, Macadamia nuts, pumpkin seeds, and sunflower seeds are some of the most popular nuts and seeds. You can add nuts and seeds to your meals or grab them as a snack.
Depending on the type of nuts, one ounce serving of nuts contains 170-200 calories, 4-6 grams of protein, 3-5 grams of carbs, and 14-18 grams of fats.
Avocado
Avocado is popular among fitness enthusiasts as a high-quality fat source. This fruit primarily contains monounsaturated fats, fiber, and vitamins, which can help reduce the risk of blood pressure, regulate glucose levels, promote healthy blood lipid profiles, and improves insulin sensitivity.
Avocado is mostly added to salads or consumed by itself. You could also add avocados to smoothies for a quick high-calorie meal. Also, a guacamole dip is an excellent option for folks looking for a healthy spread.
One medium-sized avocado contains 300 calories, three grams of protein, 17 grams of carbs, and 25 grams of fats.
Peanut Butter
Peanut butter is a staple in most fitness enthusiasts’ cupboards. Although peanut butter is mainly eaten for its fat content, it also contains a healthy dose of protein and carbs. You could also add peanut butter to shakes and smoothies for a delicious snack.
Some alternatives to peanut butter include almond butter, cashew butter, and hazelnut butter. You could switch between these alternatives to keep your meals interesting. However, ensure that these butter are not laden with artificial sweeteners and sugar. Prefer organic peanut butter over the others.
Two tablespoons of peanut butter contain 200 calories, eight grams of protein, six grams of carbs, and 16 grams of fats.
Brown Rice
Brown rice is a complex carbohydrate that is an excellent energy source for the body. Carbs are the most crucial macronutrient during the bulking phase. Brown rice’s versatility makes them an excellent food to add to any meal and fill a calorie void.
A cup of brown rice includes 220 calories, five grams of protein, 45 grams of carbs, and two grams of fat.
Sweet Potato
This food is packed with complex carbohydrates, vitamins, and minerals. It is one of the few inherently delicious foods in a healthy diet. You could consume sweet potato as a side in your main meals or as a snack.
A medium sweet potato packs 100 calories, two grams of protein, 24 grams of carbs, and 0.2 grams of fats.
Whole-Grain Bread
Whole-grain breads are delectable and highly versatile. They contain a high-calorie content in a small serving size. Most people eat bread in their breakfast. However, you could add it to any of your meals.
Unlike refined white bread, whole grain bread contains the entire grain, providing a wealth of vitamins and minerals. Whole-grain bread also digests slower than white bread, providing a constant energy supply throughout the day.
Two slices of whole-grain bread contain 200-250 calories, 8-12 grams of protein, 36-48 grams of carbs, and 2-5 grams of fats, depending on the brand.
Dried Fruit
Dried fruit is a nutrient-dense snack that is easy to transport, has more shelf life than fresh fruit, and is easy to carry. It contains a good amount of carbs, fiber, vitamins, and minerals.
Almonds, cashews, raisins, apricots, dates, and prunes are a few types of dried fruit. Dried fruit is also great for satisfying your sweet cravings. However, dried fruit contains more concentrated sugar than fresh fruit. You must consume dried fruit in moderation, as excessive intake can lead to high sugar intake and digestive issues.
An ounce of dried fruit contains 100-120 calories, 0-1 grams of protein, 25-30 grams of carbs, and 0-1 grams of fats.
Salmon
Salmon is the go-to seafood for most lifters. This high-quality protein is rich in omega-3 fatty acids and is an excellent food choice for folks looking to build muscle and improve overall health. Since salmon is a quick-absorbing source of protein, consume it right after your workout for the best results.
Three ounces of salmon contains 150 calories, 17 grams of protein, zero carbohydrates, and nine grams of fat.
Chicken Breast
The good old chicken breast is one of the best foods for building muscle mass without adding body fat. You could consume chicken breast during your lunch or dinner and ideally after your training session.
A 100 grams serving of chicken breast consists of 165 calories, 31 grams of protein, zero carbs, and 3.6 grams of fat.
Beef
Beef is rich in protein and essential amino acids, which can help build muscle mass. It is also a good source of iron, zinc, and vitamin B12, improving overall health and vitality. Choose lean cuts of beef, such as sirloin, flank, or round steak, to limit your fat intake.
A three-ounce serving of beef contains 180 calories, 22 grams of protein, no carbs, and 10 grams of fat.
Granola
Granola is an often overlooked complex carbohydrate in a bulking regimen. It is an excellent breakfast food and snack that is made from a combination of oats, nuts, seeds, and dried fruits. Granola also contains a healthy dose of fat and protein, making it a well-rounded food source.
A cup of granola generally comprises 400-500 calories, 7-9 grams of protein, 66-80 grams of carbs, and 12-16 grams of fat.
Quinoa
Quinoa is one of the few plant-based foods with a complete protein source, meaning it contains all of the essential amino acids the body needs to build muscle. It is a must-have in every vegan diet. You can add quinoa to salads, stir-fries, or as a side dish.
A cup of quinoa delivers 220 calories, eight grams of protein, 39 grams of carbs, and 3.5 grams of fats.
Weight Gainer Shakes
Weight gainer shakes are a godsend for folks who have difficulty meeting their nutrition goals through whole foods. A serving of a weight gainer can contain between 200-300 grams of carbs and a decent amount of protein. You could also use a whey protein supplement instead of a mass gainer, as per your macros.
Depending on the brand, a 300-400 gram serving of a mass gainer supplement delivers a monster 1,000-1,300 calories, 45-60 grams of protein, 200-300 grams of carbs, and 2-6 grams of fat.
Tip: Calculate your recommend daily protein, carbs and fat intake.
Nutrition Planning For Bulking Up For Skinny Guys
Now that you know about the 15 high-calorie foods to help skinny guys bulk up and build muscle, it is time to put the knowledge to work. Here are some nutrition planning tips to help you in the process:
Calories
Skinny folks must use a calculated approach to enter a calorie surplus to add size and strength. Your goal should be to eat 300-500 additional calories daily. Bumping up your calories by 500 kcal will help you gain a pound of weight each week, which is a sustainable and healthy approach to bulking up. [3]
Macronutrient
After arriving at a daily calorie goal, you must break it down into a suitable carbs, protein, and fats ratio to achieve your goal physique. A 40-30-30 split (40% carbs, 30% protein, and 30% fats) is one of the most reliable macronutrient ratios for building muscle mass and strength while limiting fat buildup.
Here is an oversimplified step-by-step process for setting a calorie and macronutrient goal to bulk up for skinny guys:
Use a calorie-tracking tracking app, such as MyFitnessPal, to calculate your daily average calorie intake for the last five days.
Bump up your calorie intake by 300-500 calories.
Break down the calorie goal into a suitable macronutrient split.
Alternatively, you could use our online calorie and macronutrient calculators for this process.
Design a diet using the 15 high-calorie, nutrient-dense foods mentioned in this article.
Remember, you might need to tweak your diet plan for the first few weeks until you find something that works for you. Seek expert help if you have trouble designing a diet plan; it will save you a lot of time, effort, and money.
Wrapping Up
Skinny folks must enter a caloric surplus to build muscle and strength. However, you must remember that all calories are not created equal. Although dirty bulking is more convenient (and delicious), it can lead to excess body fat and chronic health conditions.
Skinny guys must add the 15 high-calorie, nutrient-dense foods mentioned in this article to their grocery list and follow a customized training program to bulk up sustainably, improve their overall health and physical performance, and achieve the physiques of their dreams.
References
Troesch B, Biesalski HK, Bos R, Buskens E, Calder PC, Saris WH, Spieldenner J, Verkade HJ, Weber P, Eggersdorfer M. Increased Intake of Foods with High Nutrient Density Can Help to Break the Intergenerational Cycle of Malnutrition and Obesity. Nutrients. 2015 Jul 21;7(7):6016-37. doi: 10.3390/nu7075266. PMID: 26197337; PMCID: PMC4517043.
Drewnowski A. Impact of nutrition interventions and dietary nutrient density on productivity in the workplace. Nutr Rev. 2020 Mar 1;78(3):215-224. doi: 10.1093/nutrit/nuz088. PMID: 31889196.
Cleveland Clinic. “High-Calorie Foods and Snack Ideas to Gain Weight.” Cleveland Clinic, 2020, https://my.clevelandclinic.org/health/articles/16555-snack-ideas-for-weight-gain. Accessed May 8, 2023
Related:
Make A Change To Make Some Gains
There are plenty of ways to make changes for some massive gains.
So with the new year creeping up on us now, change is imminent, and change for many of us, tends to be a positive thing.
So why not start your new year with a bang by changing up your routine and kicking your own butt in the process! Trust me, you will thank me for it later.
I have listed some exercises that are not necessarily ones that will promote hypertrophy but they will elevate your heart rate and help you add something different into your armory, as every workout routine needs a change.
So here we go!
Tyre (Tire) Flips
For those of you whose gym has a tyre, then great as this is a perfect compound movement that mimics the deadlift but also adds the explosive element of pushing the tyre.
Start by standing over the tyre
Employ similar stance as you would in a deadlift
Place hands under tyre
Lift up, using the legs to explode up and flip the tyre over
The power generated should flip it exactly over to the over side
Alternative Option
For those of you that do not have a tyre and want to do this in your gym, a great alternative to use is a soft plyo box. It won’t land the same but it will still give you a great workout.
Half Turkish Get Ups
This workout is one you may not see that often in your local gym but it is great exercise for developing a strong core, improving shoulder strength and stability, honing your coordination skills.
Here is how it is done:
Lie on your back
You can use either a kettlebell or dumbbell
So start with the weight in your right hand
While lying on your back, the right hand should be extended upright
The right leg should be bent with the heel touching the floor
Left leg straight, left arm extended out to your side
Then lift the right shoulder off the ground, while keeping the core tight, and right elbow straight.
Use your other arm as leverage and to ensure you stay balanced.
Then push the right foot into the ground and push the hips ups creating a bridge.
Hold that then slowly come back down to beginning
Always ensure you have control of the weight throughout the whole movement
Then complete the other arm accordingly
Full Turkish Get Ups
Now the full version means you get to stand up, so complete the half version and instead of thrusting into a bridge position, simply
Slide your left leg underneath you towards you so it is bent and on the floor under you
This will then automatically convert your right leg into a right angle and your right heel will be firmly planted into the floor
Then come to an open half kneeling position
And ensure you are facing straight ahead
Then slowly come into a standing position
Ensure the weight in your hand never deviates
Then reverse the movement and slowly come back down, performing each step in reverse
Key thing when going back is to reverse lunge and get into the half kneeling position
And slowly go back down from there
KB Waiters Carry
This is a great workout for again increasing core strength and stability, here is how it is done:
Begin by holding a kettlebell in your right hand
Extend that arm all the way overhead
The elbw should be locked out
While ensuring everything is tight and posture is upright
Begin to walk from one side of the room to the other
The key thing here is to ensure stability while moving
Alternatives
Suitcase Carry – Again with one kettlebell, this time it will be by your side mimicking that of carrying a suitcase.
Ensure core stability and ensure you keep your torso vertical and both deltoids level. If you feel the side with the weight dropping down then compensate accordingly so both sides are level.
Again walk to one side of the room, switch hands at the hand then walk back accordingly.
Farmers Carry – This time you get to a kettlebell in each hand.
Similar to the suitcase carry, core strength and stability is crucial and keeping the torso vertical.
Ensure both deltoids are level on either side also.
Similar to the other two exercises, walk in a straight line with perfect from then repeat again accordingly.
Sledgehammer Tyre Slams
So for this you will need a tire and a sledgehammer.
This exercise is great for coordination, and a great compound movement and a perfect way to release any anger of frustration.
Simply hit the tyre with the sledgehammer, that is as simple as it gets.
Discus Twist
This is my own workout and is similar to the low to high cable woodchopper, and it is great for the obliques and promoting explosiveness.
Simply grab a small plated disc
With your right hand place two fingers into the hold of the plate and grip tightly, with the left hand there as support
Then with the plate in your right hand
Stagger your stance so your right leg is behind you and left leg is slightly forward
Then have hands ahead of you in front of your face
Then rotate your hands with the plate to your right hand side towards the back of your right foot
Then explode up back to the starting position, mimicking that of throwing a discus
So there you have it, a few new exercises to keep you entertained and some you may want to add to your routine permanently.
So until next time, keep pumping and happy holidays!
7 Reasons Why You Can’t Build Muscle
Reasons Why You’re Not Seeing Changes in Your Physique
If gaining muscle mass was easy, everyone would be walking around with 21-inch arms. Some people think getting a gym membership and hitting the weights a couple of times a week will buff them up.
Wrong expectations while joining the gym is the reason why most people drop out without seeing any changes in their physiques. If you have been working out for some time, but don’t see any positive changes in your body, this is the article for you.
Impatience
Bodybuilding will test your physical and mental strength. You can’t expect to transform your physique in a single week – or even in a month for that matter. You’ll be changing your physique one rep at a time.
So when you join the gym, be ready to put in the hard work and see some calloused hands. Although it might take some time for you to see the results, it’ll all be worth it when you do.
No Mind-Muscle Connection
Mind-muscle connection is indispensable in the sport of bodybuilding. While training you need to visualize what you want your muscles to look like. Bodybuilding isn’t about going through the motions.
There is a reason why gyms have mirrors. If you find it difficult to establish a mind-muscle connection, look at the muscles you’re training in the mirror and squeeze and contract the muscles with every rep.
A Lacking Diet
Your diet and nutrition play a big part in your transformation. You can’t expect to build a physique like Arnold while eating at McDonald’s. Design a nutrition plan while keeping your macro and micronutrients in mind. If you can’t do it yourself, take professional help. Because at the end of the day, you become what you eat.
Ego
If you’re new to the gym, ask for help from trainers or advanced lifters at the gym. No one expects you to know everything about proper form or training programs when you join the gym. Go out and learn everything you can from reliable sources.
Going too Fast
Many beginners make the mistake of trying to do too much too fast. Try making incremental progress. Don’t try to lift more weights every day. Focus on getting the basics right and build on from there.
No matter how hard you workout in the gym, your body doesn’t grow in the weight room. Give your body enough time to rest and recuperate. Performance athletes and high-level executives advocate sleeping for 6-8 hours a day to function at optimal levels.
Not Sticking to Your Guns
Many people make the mistake of switching training programs, supplements, diets too often. Bodybuilding isn’t rocket science. You’ll be better poised to make gains if you stick to the basics rather than hopping around.
You don’t need to try every fad that comes out in the fitness industry. A combination of compound and isolation exercises, a protein-rich diet and some patience and hard work is all you need.
Indiscipline
There will be days where you wouldn’t want to train, but still showing up for your workouts will prove your grit. You need to make a schedule and follow it with army discipline. Show up for your workouts at the same time every day, never miss a meal and take proper rest.
Are you happy with your gains? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
8 Factors That Can Kill Your Gains Faster Than Masturbation
It’s a calm and uneventful Saturday evening, and you have got an hour to spare before you head out to the gym for a leg session. Just as you grab the bottle of lotion, open the incognito chrome window, and type in the magic words, the warnings from your friendly neighborhood gym bro hits you in the face like a brick wall. It is at this moment you know you screwed up.
Countless blogs and YouTube videos have repeatedly cautioned you against the ill effects of masturbation on your gains, and yet you find yourself in the same compromising position for the second time this week.
Before you put the tissues away, you need to stop and analyze if there are other things you are doing that are negatively affecting your gains more than watching a few manly videos.
Getting Masturbation All Wrong
Most people confuse ejaculation and testosterone. They think fapping before a training session can rid your body of the male hormone required for building muscle. Contrary to popular belief, ejaculation does not affect your T-levels.
Effects of Masturbation On Your Body
Releases Endorphins
Engaging in sexual activities can increase endorphin levels in your body. Endorphins are also known as happiness hormones as they diminish the perception of pain and act as sedatives. They are produced in the brain, spinal cord, and many other parts of the body.
The next time a bro asks you not to fap before a workout, ask him why he does not want you to feel happy and have some endorphins rushing through your body.
Increases Testosterone Levels In Men
We know what you are thinking. This is the exact opposite of what you have been fed for years. Studies have shown that T levels naturally rise during masturbation and sex, then fall back to regular levels after orgasm.
To top this off, here are a few proven benefits of masturbation:
relieves stress
reduces sexual tension
helps you get more satisfying sleep
improves your mood
helps you relax or reduce anxiety
helps you learn more about your sexual desires
improves your sex life
alleviates cramps
So, Should You Masturbate Or Have Sex Before A Workout?
If it makes you feel good – sure. Go ahead, knock yourself out.
Your mood and energy levels play a vital role in your performance in the gym. It does not matter if you have been celibate for a decade, if you are tired or not zoned in for your workouts, you will not have a fruitful training session.
Now that we have established that masturbation or sex before a workout does not negatively impact your training or kill your gains, let us talk about the issues that take a toll on your muscles.
Factors That Kill Your Gains Faster Than Masturbation
1. A Poor Diet
Your diet needs to be based on your daily macro and micronutrient goals. Your meals should consist of lean proteins, unprocessed food, and vegetables.
Consuming simple carbs before your workout will give you enough energy to get through your training session. Carbs are also used by the body for the repair and restoration of muscle tissue. Water is one of the most overlooked aspects of a diet. You need to be drinking at least a gallon of water every day to avoid dehydration.
2. Stress
Cortisol running through your veins throughout the day can be fatal for your gains. Cortisol can reduce protein synthesis and tissue growth through the reduction of growth hormones. The inhibition of these processes can prove detrimental to the muscle recovery process after an intense workout.
On the flip side, exercise is a great stress reliever. So, no matter how stressed or busy you are, you should never miss a training session. You might walk into a workout feeling burdened and stiff, but you will walk out relaxed and relieved.
3. Lack of Discipline
Building muscle mass and keeping it is no easy task. Skipping a planned training session might not feel like a big deal right now, but it will surely set you back on your timeline.
Discipline is not limited to hitting the gym every day. You have to train, eat your meals, sleep at the same time every single day. Following the fitness lifestyle needs military-grade discipline.
4. No Recovery Plan
Most people have a training and diet program in place, but they are clueless when interviewed about their recovery plan. Gulping down a protein shake and sleeping for a few hours every night is not enough if your goal is to build muscle mass.
If you want to perform at your peak level, you should be seeing a chiropractor once every month and be going for deep tissue work. Active recovery is better than a passive recovery program.
5. Poor Sleep
A lack of sleep can disrupt the body’s response to insulin, disturb fat-burning mechanisms, and can even impair your decision-making process.
Poor sleep can cause overstimulation of the brain’s reward center, which can further lead to the adoption of other bad habits like overeating, alcohol consumption, and smoking.
6. Deteriorating Mental Health
If you are not motivated enough, you will never be able to give your 100% in the gym. Other serious mental issues like depression should be dealt with utmost urgency. Depression can create physiological problems by causing constant fatigue, soreness, muscle pain, insomnia, and decreasing appetite.
Bodybuilding is as much a psychological game as it is physical. You will never see results until your mental and physical health is in top shape.
7. Not Factoring In Genetics
Genetics plays a crucial role in bodybuilding. More so than most of us would like. If you are not training according to your body type and genomes, you are leaving gains on the table.
Taking a lifestyle genetic test can save you a lot of time and effort as it can help determine what type of training and nutrition would work the best for you.
8. Broscience – Deadlier Than Masturbation
Nothing kills progress faster than unsolicited broscience. As a rule of thumb, never take fitness advice from someone smaller and less experienced than you. If something seems to be working for you, don’t stop doing it because a gym bro says so. If you need help, find a professional with a proven track record.
Have do you keep your stress levels in check?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Top 10 Ways To Naturally Gain Muscle Faster For Optimal Growth
We all know the old saying “work smarter, not harder”. But do you know how that applies in the gym?
It’s true that amazing gains never come overnight, but there are still things you can be doing to maximize the amount of muscle you get out of your workouts. Of course, we know that taking certain supplements and focusing on our training can be sure fire ways to see those gains we want most, but sometimes figuring out the best steps can be challenging and ultimately may put us in an overwhelming hole as we try and figure it out. With so many options, it can be difficult to nail down the best ways to gain muscle, especially naturally, but it is possible.
While many of these ways tend to be self-explanatory and potentially obvious, our busy lives and schedules tend to keep us from fully realizing exactly what needs to be done to achieve this. Sometimes just reading it and hearing it again can be exactly what we need to make sure we hear it through and can tackle all of these muscle building needs in a safe, effective, and natural way. Working smarter is very much a true saying in the world of lifting and while working hard is important, doing so efficiently is the key to success.
Let’s take a look at the top 10 ways to naturally gain muscle faster so you never need to worry about that vital growth again. Not only will some of these ways benefit your lifting goals, but other areas of your lifestyle will change for the better as a result of taking better care of yourself.
Top 10 Ways To Naturally Gain Muscle Faster
1. Training Volume Is Key
Too many people get complacent in the gym and stop trying actively to push themselves. The fundamental key to muscle growth is progressive overload – meaning you increase the intensity of your workouts overtime (1). If you aren’t getting that burning feeling from overloading your muscles, it means you aren’t building them, period. Increase the amount of weight over time and make sure to increase the volume, too – that’s the number of sets and reps you do for each workout with weights.
2. Be Consistent
The second biggest thing to remember about making massive gains is that it’s also a game of consistency. There’s only so much muscle that can be put on by the body in a day; one huge workout, or even one huge workout once a week, will get you nowhere. Make a plan and stick to it but be in the gym three to five times a week and make sure to do that every week. Muscle is gained incrementally. Even if you aren’t pushing yourself, it’s better for your body and overall muscle mass to do so after workouts five times a week than it is to really push yourself in the gym only once or twice a week. That’s a surefire way to lose gains.
3. Take Advantage Of Supplements
Depending on your unique needs as an athlete, different supplements will work for you. Creatine, casein, and whey protein are the three cornerstone proteins of making huge gains (2). Your muscles need to consume food to grow and develop, so you need to make sure you’re giving them all the fuel they need. In some cases, eating casein before bed can actually provide the muscles with enough amino acids to literally grow overnight while you’re asleep. Imagine waking up with more gains than when you went to bed.
Other supplements to know are pre-workout, which can provide for energy and insane muscle pumps, BCAA intra-workout products to burst through fatigue and keep you going stronger, and fat burners, which can shed that unwanted fat while maintaining lean muscle mass (3). Having a good supplementation routine can really work wonders for all of your gains.
4. Be Strict About Form
This is an easy one to forget. Exercises like squats, barbell presses, and crunches are all considered staple exercises for a true gym rat. But exercises only help you gain muscle if they’re performed correctly. Are you leaning forward when you squat? It could be a sign you overloaded with too much weight. When you do a sit-up, is your spine straight and your stomach flat? If not, it’s a sign you’re overloading a weak core. Take the time to do these exercises the right way. Otherwise, you’re only getting a fraction of the gains you set out to make.
5. Get A Full Night’s Sleep
This is another no-brainer people often don’t think about. Studies have shown that sleeping for eight hours instead of five can increase testosterone by 10 to 15%. That has a huge impact on how much you gain muscle when you work out (4). This is a really easy thing you can do to improve your performance in the gym and give yourself the best chance for a better tomorrow.
6. Recovery Is An Important Part Of The Process
If you go hard in the gym five nights a week every week for a year, you will absolutely destroy your body. Set aside cycles of rest so you can recover after tough workouts. Pushing yourself too hard will only lead to burnout. Trust me, your body will thank you. Recovery will also support things like mobility and an overall better mood, so don’t neglect this vital part of your workout and post-workout routine (5).
7. Stay Healthy Outside The Gym
It doesn’t mean you can’t drink or have fun with your buddies at the bar, but you should do your best to be generally healthy in your habits outside of the gym. This means no binge drinking and stay away from drugs and smoking, at the very minimum. You definitely won’t be maximizing gains in your workouts if you’re dehydrated and hungover from a long night out partying.
8. Keep Your Workouts Simple
You don’t need fancy equipment to get shredded. Remain focused on the basics and the tried-and-true exercises that have worked for bodybuilders for generations. Don’t get caught up in the promises of fancy equipment and “new breakthroughs” that offer shortcuts. There is no shortcut; just do the work.
9. Stay Organized & Manage Workouts
Huge gains are no easy task and getting organized definitely helps make the process smoother. Consider keeping a journal of your workouts and your meal plan. You’re less likely to slip up and cheat with a greasy cheeseburger at the end of a long day if you’ve already got a plan in place and food waiting prepared at home.
10. Lift Heavy While Being Safe
If you feel comfortable lifting, you probably aren’t pushing yourself hard enough. Lifting the heaviest amount of weight you can is a critical factor in making the most gains for it will work your muscles to grow, increase that time under tension, and allow for massive gains to your strength and size which is what you want most.
Wrap Up
While it may seem daunting to find natural ways to boost your muscle growth and gain that valuable muscle faster, following these simple yet highly effective steps can work wonders for you. Looking to the top ways to see gains while still making your life easier is a sure-fire way to get this done. Give these top 10 ways a try and see how your muscles grow bigger, faster, and stronger as you also promote a better lifestyle overall.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; et al. (2004). “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Sands, William A.; McNeal, Jeni R.; Murray, Steven R.; Ramsey, Michael W.; et al. (2013). “Stretching and Its Effects on Recovery”. (source)
How To Increase The Time Under Tension To Maximize Your Gains
Increase The Time Under Tension With These Steps
Time under tension (or TuT) plays a vital role in muscle development. As the name suggests, TuT is the amount of time your muscle is put under tension while performing resistance exercises.
Your muscle tissues break while you lift weights and increasing the time under tension can add to the effect as the challenge for the muscles under focus increases. An increase in TuT can set the ground for your muscles to recover stronger, bigger and better.
Change the Rep Tempo
One of the most effective ways to increase the time under tension and annihilate your muscles is to change the rep tempo. For example, if you take one second to lower the dumbbell, one second to curl, and no rest at top and bottom while performing a dumbbell bicep curl, you are spending almost 3-4 seconds while completing a repetition.
You can modify the rep tempo by taking three seconds to lower, two to lift, and one second of rest each at the top and the bottom of the repetition. By the end of the exercise, your muscles will be under tension for 7-8 seconds as compared to the 3-4 seconds mentioned above. Your muscles will be asking you for mercy by the end of the set.
Increase The Number of Repetitions
There is more than one way to skin the cat when it comes to changing the time under tension while resistance training. Increasing the number of repetitions in every exercise you perform is another popular way of making the muscles do more work.
Increasing the TuT will help you in establishing a better mind-muscle connection. Don’t be surprised if you get the best pump of your life as you increase the TuT. Your muscles will be filled with blood and lactic acid as you add to the load on your muscles with the techniques mentioned in the article.
Hold the Rep at Top and Bottom
Holding the reps at the top and bottom of the movement can be a great way of increasing the time under tension and amplifying the muscle pumps. As you pause at the top and bottom, you should squeeze the living hell out of your muscles.
Make sure you don’t convert the pause into rest by overstaying your welcome. You should pause at the top and bottom for not more than two seconds. The purpose of the hold is to increase the TuT and not to give your muscles relief.
Use Advanced Training Techniques
Almost all the advanced training techniques increase the time under tension. The increased TuT is also a reason you get the muscle-ripping pumps while performing one of the advanced training techniques.
Some of the techniques you can try to increase the time under tension are rest-pause sets, intraset stretching, drop sets, forced reps, and negatives. You’ll need a spotter on exercises with forced reps and negatives and it’s important you practice safe measure while performing these sets as a small mistake can lead to an injury.
Follow a full range of motion while performing all the exercises and focus on contracting your muscles with every rep to make the most of your workouts. Don’t rush through the exercises as the pump gets intense. Work with the pain and hit your exercises to complete muscle failure.
Header image courtesy of Envato Elements
Do you use supplements? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Improve Your Mobility For Maximum Gains and Functionality
Take Your Gains To The Next Level With Better Mobility
Have you ever noticed almost every single person has a different way of performing the same exercise? Let’s take squats for example. While John might be able to squat with a full range of motion (ass to the grass), Tom might only be able to go 3/4th of the way down.
Let’s assume both these people have the same height, weight, coach, train in the same gym, use the same weights, and have approximately the same strength. What do you think is causing the squat depth discrepancy? No, little Tommie is not a sissy.
Mobility is the culprit here. Squats are a compound lift and involve the recruitment of multiple muscles. A stiffness in any muscle group like the arms, upper or lower back, quads, hamstrings, knees, shins, calves, or ankles could limit the mobility on the squats.
What is Mobility?
Mobility is the ability to move a muscle group through a range of motion in the joint socket with control. Mobility is how well and efficiently we move. When we talk about mobility we’re usually referring to joint mobility.
Joint mobility is the degree to which an articulation (where two bones meet) can move before being restricted by surrounding tissues- ligaments/tendons/muscles. Joint mobility directly determines your posture and movement.
Mobility is Not Flexibility
It’s crazy how many people confuse mobility with flexibility. Flexibility is your connective tissues’ ability to temporarily elongate. It is an element of mobility just like strength, coordination, and body awareness.
Flexibility can help improve your mobility but extreme flexibility (like you see in some manly videos) doesn’t boost your performance. So, stop trying the dwi pada sirsasana and be content with practicing the full splits.
Benefits of Optimal Mobility
Reduces Chances of Injury
Sadly, people get injured in the gym way too frequently. While there are various reasons why people get hurt, most of it could be boiled down to not being able to perform an exercise correctly due to a lack of mobility.
If you ask people what they felt during the exercise they got injured, most of them will tell you that they were uncomfortable right from the beginning of the exercise. Optimal mobility ensures that there is an equal distribution of stress throughout your working muscles which reduces your chances of an injury.
Improves Joint Health & Reduces Joint Pain
Regular mobility exercises act as lubricants for your joints, ligaments, and tendons and keep them working in optimal condition. The more you work on improving your joint mobility, the healthier and stronger the surrounding muscle tissues will get – helping boost joint health and elevating pain.
Ignites Muscle Growth
Joint immobility hurts your gains in more ways than you can imagine. There is always at least one exercise you feel uncomfortable performing or can’t perform with the full range of motion. It is a sign that you lack mobility in that area.
For a long time, I had trouble performing behind-the-neck exercises like the lat pulldowns and military presses. After I worked on my posterior muscle mobility, I saw my strength, muscle size, and quality shoot through the roof.
Improves Posture
Thanks to the modern lifestyle and now the WFH culture, we spend most of our time hunched over a laptop or looking down at our phone screens. It could be doing a lot for our career, but it surely isn’t helping improve our posture.
Constantly sitting causes your hip flexors to shorten, and your hamstrings to lengthen. This starts a chain reaction that causes anterior pelvic tilt and kyphosis. The next time you feel like Netflix and chilling, remind yourself – we are born hunters and gatherers.
How To Improve Your Mobility
Stretching
Active and static stretching exercises are some of the best ways of improving your mobility.
Static stretching (aka passive stretching) is the common type of stretching that most people are familiar with. It’s what comes to mind when someone talks about stretching.
It involves the use of an external force to elongate or stretch a muscle. In this type of stretching, force is usually generated through your own body weight or by pulling with your arms.
Active stretching is a dynamic form of stretching that involves the contraction of a muscle that is opposite to the muscle that is being targeted for the stretch. As an example, kicking your leg straight out in front of you would actively stretch the hamstrings in the leg that is moving. Most yoga poses are a form of active stretching.
Improve Your Breathing
Ever wondered why breathing is such a big part of almost all kinds of physically intensive activities? Start playing football or tennis, and you’ll be asked to learn to breathe to improve your endurance, join a gym, and you’re told to breathe in sync with your reps, and let’s just not begin talking about yoga.
Connecting your breath with your movement is thought to affect how efficiently you move. Slow and controlled breathing can increase the parasympathetic response which can help in relaxing your body and reducing overall tension.
Self-Myofascial Release
Self-myofascial release is a practice that uses tools like the foam roller and lacrosse balls to target the fascia. A fascia is a band or sheet of connective tissue beneath the skin which acts like a spider web around the muscles that attaches, stabilizes, encloses, and separates muscles and other internal organs and helps the muscles retain their shape.
The muscle fascia is also what keeps your muscles from growing bigger. The sensation of a muscle pump is actually your muscle fibers pushing against the fascia and trying to expand it. Tightly packed fascia can also be the reason behind tight joints and limited mobility.
Mobility Exercises
If you’re having trouble performing specific exercises, it’d be best to work your joints and tendons in that same position. For example, little Tommie should hold a squat at the bottom of the movement and slowly move his knees and hip in circular motions to work on his ROM. He should then rock-and-roll while holding the squat to loosen up his shins, calves, and ankle joints.
A few other effective mobility exercises include walking hip openers, thoracic spine windmills on the floor, shoulder pass-throughs, and neck half circles. You should have at least one mobility day a week in your workout schedule to keep your joints, ligaments, and tendons in optimal condition.
Are you facing any mobility issues? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.