Skinny Persons Training Tips To Muscle and Weight Gain

Skinny Persons Training Tips To Muscle and Weight Gain
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Ok, now before you start grumbling about me being politically incorrect for using the word “skinny” – or for some reason you think all folk that are naturally slim should just be grateful and figure that they have it easy – then let me let you in on a secret… “being skinny is not always as wonderful as you think it may be”.  And for some folk muscle and weight gain would be a dream come true for them.

Other than my father’s side of the family and my sister being “skinny as rakes” (as we say in Australia), I also have a few good friends (male and female) that are what you would call hardgainers. Sure they are grateful they aren’t overweight but that doesn’t mean they have it made.

One of my female friends, who is undoubtedly one of the nicest people you could ever come across, is under constant pressure due to her over-slimness,  not just from men but in particular from other women. She has tried weight gain diets and programs and still struggles to gain weight.

Folk have been known to make fun of her lack of curviness, or her skinny legs or her so called gaunt face. I have heard my friend say many times that she’d give anything to be “normal”.

My “skinny” male friends also suffer a lot from the pressure of folk perceiving them as being weak, inadequate, awkward looking … just to name a few. These guys are true hardgainers, and no matter what they do, both muscle and weight gain seems to them, totally out of their reach.

I am by no means saying that everyone is mean to slim folk but the few who are certainly cut deep with their comments.

Muscle and Weight Gain… So Here’s The Good News!

If you’re tearing your hair out from frustration because you want to add some lean muscle mass or extra size in general to your body, and are fed up with people being plain old rude at your expense, then you’ll be thrilled to hear that I’ve got some workout and nutrition tips and hints on how to build muscle mass.

TIP 1

First off you’re going to have to consume a muscle and weight gain diet that is designed for putting on size. I am not saying “go out and eat junk food every day”.  I am talking about a plan that will help support your gains safely, effectively while also improving your health.

Aim for around 6-7 meals per day – this makes it much easier to increase your overall daily calorie consumption. You want your meals to be much larger than say someone who is aiming to reduce body fat or wanting to achieve weight loss.

So if you’re only eating tiny meals at the moment gradually increase the serving sizes so you can slowly build up your calorie intake – rather than making yourself sick from force feeding. Make sure that you consume a decent serve of protein with each meal while also “upping” your carb intake as well.

If you find that you aren’t able to stomach eating more meals or food then make use of weight gain protein shakes that are high in protein and have an even higher content of carbs. Most muscle and weight gain protein powders are specifically designed for certain training goals so aim for one that states something similar to Gain Mass, Gain Size and Mass, Mass Gainer etc.

Another option is to make your own. I prefer this method because at least you know what’s going into your shake.

For example:
skim milk mixed with a large banana, 1 cup of oatmeal (dry), 1 heaped scoop of protein powder (a brand that contains natural ingredients) and 2 tablespoons of natural peanut butter. Bung it into the blender and away you go. :-)

If you don’t have protein powder you can throw in egg whites instead – you can purchase them in cartons. Opt for free range egg whites. If you do this you’ll want add some kind of natural extract flavouring or some organic agave. Some folk don’t like the flavour of egg whites and this adds some sweetness to it.

When it comes to adding fat into your diet use forms such as Omega-3 fatty acids from fish.

Omega-3 and Omega-6 can assist with the prevention of muscle breakdown and can be found in oil sources such as flaxseed oil. Flaxseed oil in the bottle, stored in the fridge, is preferable to the capsule due to the oil usually containing a higher dosage.

Don’t go using the current favorite lean muscle mass program that’s going around the gym – because it may not suit your training needs.

The amount of times I have seen thin people at the gym using routines that have been thrown at them by other members – is ridiculous. Just because Joe “BIG” at the gym who looks like he is ready to explode or Jane “Curves and boobs” tells you they use a certain workout it doesn’t mean that you’re gonna look like them in twelve weeks. I know it doesn’t seem fair but if you want real results you need a “real program”.

If you’re going to hire a trainer to design your workout make sure they have trained clients for your specific goals previously and are qualified, so they have an idea of what’s required for how to build muscle mass. If you see a program online that you like, then just email the creator / author of it and ask a few questions beforehand so you go into it with your eyes open.

TIP 3

Don’t over train!

Trying to gain size from performing loads of reps with really light weights isn’t going to get you anywhere fast.

Keep your training sessions focused and to the point, making sure that you have moderate to longer rests in between each set is vital. Use a weight that is considerably challenging, but not so heavy you can’t lift it. Correct technique is essential. Remember less reps (6-8) per set using heavier weights.

I highly recommend using compound exercises and using free weights such as dumbbells and barbells and body resistance.

TIP 4

Rest up.

When starting out with your muscle mass workout only train on Monday, Wednesday and Friday giving your muscles time-out to repair and grow every other day.

Even though cardiovascular exercise is important keep it to an absolute minimum, if at all, to ensure your muscles are getting enough rest.

Muscle and Weight Gain Beginners Sample:

Monday – Working all muscle groups

Wednesday – Working all muscle groups

Friday – Working all muscle groups

Muscle and Weight Gain Intermediate Sample:

Monday – Legs and Abs

Wednesday – Back and Biceps

Friday – Chest, Shoulders, Triceps

TIP 5

Creatine… This supplement can help increase strength and energy enabling you to lift heavier weights and perform a more effective workout.

BCAA’s and Glutamine… are also handy to include, to help support your muscle development.

Within 20 minutes of your weight training session make sure you consume a post workout shake or meal.

TIP 6

Give your workout a “fair go”!

Believe me, gaining weight for hardgainers is hard work. It’s much easier for most people to lose fat than it is for a naturally slim person to pack on weight.

For many skinny people their metabolism is really high which means their body burns off calories much faster than most of us. Which is why they need to consume a higher amount of calories in their eating plan.

Due to the process of gaining size being a little slower it can also get disheartening. So be patient and stick with your muscle and weight gain program and follow the above tips. I am telling you – it is well worth the effort when you see the end results.

Happy training folks,

Yours in fun, health and fitness

© Mandy Gibbons
Virtual Fitness Trainer

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Leave A Reply (77 comments so far)

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  1. Salvador
    2 years ago

    Hello, my name is Salvador my question is, I am a thin person and weigh 140 pounds I ride my bike a lot what can I eat or do to put muscle mass on my body.


  2. Sahil Patel
    3 years ago

    Dear Sir /Madam,

    I am 36 years old and i had joined Gym for Muscle and Weight gain for last six weeks, I have even hired a personal trainer , but dont see any result, i am going to Gym Six days a week and do approx one Hour of Intense isolation exercise each day.

    Now my Question to you is how do i monitor my changes? and secondly , should i do alternate days exercise to give my body rest or should cont…. like previous i.e daily ( six days a weeks).

    Please advise??


  3. Mateus
    3 years ago

    Mandy, is that good to work out chest and shoulder at same day, I heard some people saying that both chest and should have similar muscle


    • Mandy
      3 years ago

      Hi Mateau, it depends on how the workout is set out and what your goals are as well. For me personally unless I’m doing an upper body circuit or workout (as in legs one day, upper body the next) I don’t train Shoulders and Chest in the one workout.


  4. mukesh thapa
    3 years ago

    HI IM 23 YEARS GUY I HAVE BEEN TRANING FROM LAST 4 MONTH I GOT MY PERSONNEL TRAINER AS WELL I TRAIN 3 DAYS WITH MY PERSONEL TRAINER AND 2 DAYS MY SELF BETWEEN THAT I TRY TO TAKE REST AS WELL ATLEAST 2 DAYS I GAINED 7 KG WEIGHT IN 2 MONTH WITHOUT ANY FAT NOW IT STOPPED TO GAIN BUT IM SURE I GOT ALOT MORE STRENGTH THEN BEFORE I ASKED MY TRAINER AS WELL HE SUGGEST ME TO EAT MORE CARB AND FROM THIS WEEK I HAVE BEEN EATING AT LEAST MEALS PER DAYS SO JUST WONDERING IT WILL BE OK TO GAIN MUSCLE OR I HAVE TO CHANGE FEW STUFF ANY SUGGESTION PLEASE CHEERS MUKESH


    • Mandy
      3 years ago

      HE SUGGEST ME TO EAT MORE CARB AND FROM THIS WEEK I HAVE BEEN EATING AT LEAST MEALS PER DAYS

      Mukesh, you didn’t mention how many meals per day. I’m not sure exactly what your training regime consists of but if you’ve gained 7kgs of muscle it sounds like you’re on the right track.

      Manipulating your carbs can make a difference to your results, Mukesh. Most folk hit plateaus. So don’t panic. It just means your body is getting used to your program. And tweaking it will help break the plateau.


  5. victor
    3 years ago

    I’m 120 pounds and I’m 15 years old. I am looking for something to build body mass .


  6. rohan
    3 years ago

    hey m 20,height 6 ft but my weight is just 60 kgs.i have joined various gyms but was not regular.now that i have planned to do it regularly my body weight is not increasing.and i cant afford various diet plans because m vegetarian.should i go for mass gainers.i really need help.please assist me.thanx


  7. Rita
    3 years ago

    Hi Mandy,
    I am a 33 year old female, my height is 5’3 and I weigh 101 lbs. I have been skinny and underweight all my life (according the BMI chart) though I am otherwise healthy. I’ve had two healthy pregnancies during which I gained 30 lbs but I’d go back to my 101 lbs within a month of delivery. My goal is to add enough weight to have an average BMI, between 10-15 lbs. I’ve tried eating more than 3 meals a day but only ended up ruining my appetite so it didn’t work for me. Any kind of snacking in between meals will fill me up fast. I do drink a protein shake in the morning. What kind of exercise routine would you suggest I stick to? Thank you!


    • Mandy
      3 years ago

      Hey Rita, this has been replied too, but for whatever reason it hasn’t published. It was a fairly long response and Ross took a great deal of time to answer it.

      I’m going to try posting it again on Ross’s behalf…


    • Ross
      3 years ago

      Hi Rita,

      The first thing I would suggest is not to worry about your BMI rank. It really is one of the least accurate measurements of health or fitness. In some of the studies I read that analyzed BMI measurements, 25% of the time BMI classified people who were normal weight as either overweight or underweight and 25% of the time it classified people who were overweight or underweight as being normal weight. In other words, up to 50% of the time people were classified incorrectly when simply using BMI as the gauge.

      BMI is used so frequently, because it is easy to compute and required no special equipment, but it is just too much of an oversimplification to give accurate results. A body fat measurement provides much more useful information, even when using a simple caliper measurement (from someone who knows how to use them). If you are concerned about specific areas of health, you can do more advanced tests, such as a VO2 max test for oxygen consumption or bone density test for bone health.

      As for the question about what type of exercise routine to do, that really depends on your goal and what physical attributes you want to improve. If you main goal is really to gain weight, then you should focus on a bodybuilding style resistance training program.

      This means moderate to heavy weights (weights you can lift for a maximum of ~ 8 – 12 times). Then you perform each exercise 3 to 5 times with low rest (~ 45 – 90 seconds) between sets. The total number of sets you perform will depend on your fitness level and training experience.

      The other step is to perform minimal cardio exercise, because cardio burns calories, which makes it harder to gain weight. Doing a lot of cardio also decreases the potential weight gain from resistance training exercise, so it can have a double negative effect if your main goal is to gain weight.

      I am not necessarily saying this is the best program for you, but this is the type of approach people take when they want to gain weight. I actually recommend against most people following this type of program, but if you want to gain weight this is what I suggest.

      Another common recommendation for people trying to gain weight is not to eat more than 3 times per day and instead try to increase the size of each meal. Basically you have to go against all the usual advice, since most people are trying to lose weight. Eating multiple small meals helps to increase your metabolism and burn more calories, but if your goal is to gain weight, then you actually want to decrease your metabolism and this is done by eating fewer and larger meals.

      Again, I am not saying this is a good thing to do, but it is what people are often told to do when they want to gain weight. Personally I have never recommended these things to one of my clients and I believe that if you have good health and fitness (good nutrition, strength, muscle mass, endurance, aerobic function, flexibility, posture, bone density, body fat percentage, etc.), then your weight is really not very important.

      If your lower than desired weight is the result of being deficient in certain areas, such as not having enough muscle or having low bone density, then those specific things are what you should focus on improving. Resistance training programs with high volume (volume = reps X sets X weight) and lower rest are best for gaining weight, as long as you are consuming enough calories. Programs using higher resistance are better for increasing bone density.

      I hope this information helps, but my best advice is really to put less emphasis on your weight and really don’t worry about your BMI. If you are healthy and in decent shape, that is much more important than you BMI and your current weight may actually be right for your body/physiology.


  8. OFENTSE
    3 years ago

    HEY IM FROM SOUTH AFRICA, AND IM 18 TURNING 19 SOON, AND IM VERY SKINNY AND WANT TO GAIN MORE MUSCLE,CAN I GAIN MUSCLES WHILE GYMING AT HOME, BECAUSE AT MY HOME IVE GOT DUMBELLS ONLY, COULD THOSE WEIGHT HELP ME TO BUILD UP MUSCLES OR SHOULD I JUST GO TO A PROPER GYM THAT HAS MORE EQUIPMENTS? AND NW IM CURRENTLY USING MUSCLE FUEL SUPPLEMENTS(USN) AND SOME PILLS(USN) COULD THEY ALSO CONTRIBUTE TO MY GAINING OF MUSCLES? THNX


  9. VIck
    3 years ago

    Im 5’10 116lbs 18 years old i can do abt 15-25 push ups and abt 30-35push ups in 2 min,i can do 5 dead hang pull ups,i have some free weight a 40lb,80lb and 100lb barbell a one 20lb dumbell (the other is a 18lb) both dumbells i made, not bought.
    My main point is i wish for you to give me a work out plan to use what i have,i also have a bench i made that is safe i use to do my bench presses,I really need your help cuz im planning to join the military and i need to be in Excellent shape.Thank you for any help you can provide.


    • Mandy
      3 years ago

      Hey Vick

      So optimum fitness is also essential here as well… if you’re wanting to join the military?

      So you’re wanting increased lean muscle, excellent fitness and fat loss too?


  10. Alex
    3 years ago

    Hi
    I’m 14 going on to 15 soon and i really need to gain some weight i go to the gym 3 times a week and eat the things that my Mother would serve me up like a roast or mince If she doesnt have enough time I just eat a microwave meal. I do take a protein shake twice a day. But my point is money is short so I cant realy eat 6 meals a day. But after trying the GYM 3 times a week and eating my normal meals
    I still cant gain size. Is it because I’m to young?


  11. John
    3 years ago

    Hi, i’m 16, 5’8 and weight about 119. I was working out at a gym for about 5 months and worked out 3 times a week. I also drank protein shakes every day. Unfortuanately my mom passed and i lost weight and it was obviously hard to go back. I lost a lot of the muscle i gained. I am trying to go back but how do i get it all the muscle/ weight back? Should i just go back to what i was doing?


    • Ross VFT
      3 years ago

      Hi John,

      I sympathize with your situation and I know that sad/stressful life events can disrupt your entire life and it can be very difficult to get back on track. I applaud you for putting forth the effort to work back towards more positive nutrition and exercise habits. While it can be very disheartening to lose a lot of your previous gains, you do have a number of things working in your favor.

      First of all, you are young and have already had some success, so you are ahead of a lot of people. Another good thing is that regaining lost muscle is usually easier to get back than it was to gain the first time, assuming you are being as good as you were before.

      As for the issue of whether or not you should do the same things you were doing before, I cannot say for sure, but it is a great place to start. Since it worked before, there is a good chance it will work again, especially at first. On the other hand, since it is something your body is somewhat used to, your results may not be quite as good as they were the first time.

      The more often you follow the same training program, the less effective it becomes, but if you have not been training much recently the results should still be pretty good. I would start with your old program as the basis for your new training, but possibly add in some new exercises or make some other small changes to your workouts to keep your body improving. If the results are not as good as they were, you may need to make more significant changes to the routine.

      You probably do this already, but if not, I also recommend keeping a workout journal. If you already have one, then you can compare the progress of your new routine to your previous routine to make sure you are on track. This makes it easy to see if you are not improving as much as you did before. If that is the case, it is good evidence that you should change up your workout routine.

      I hope this helps and I wish you success in gaining back everything you lost and more,

      Ross

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