Although there may be many reasons why you may be subtle, the most obvious reason is that your genetics. If the parents are naturally thin or small frame, so you're probably the same small body type.
To some extent, the size can also be controlled by your metabolism. If you have difficulty gaining weight of any kind (fat or muscle), then you probably have a fast metabolism. This simply means that the body burns calories at a faster rate than normal. You must take this into account when considering a plan or training program. Directed at a person's metabolism and the objective?
Now, as you know, there are many ways for training. Hundreds, even thousands. Some work and some do not, but the specific purpose of gaining weight, there are some things that all skinny guys must UNIVERSAL.
Although most of the information covered here is not so "magical" as you might want to, I believe that these rules are the basis of weight gain. These do not have all the answers, but they are obvious elements that must be addressed by any successful weight gain program.
You should be able to easily integrate these rules to the current program, so it is best suited to your body and goals.
GENERAL RULES
1.Get correct information about your condition and goals.
The first big problem I find most people do not have the correct information. Yes, you are motivated and doing things, but the effort is wasted on a diet is not proper training and information. Basically, skinny guys take advice from people who have never been a problem with weight gain. Want to know how to put on weight? Then find someone who has walked your shoes. Someone who is where you are.
2.Place a specific goal and create a plan of attack.
If you were driving cross-country in another city, you just start driving randomly, or if you plan a route that is obtained quickly and efficiently?
Think about the road map plan, and the target goal. Without a plan and a specific objective focuses the air and can easily get lost or the side of the monitor. This happens more often than you know. I see a lot of people in a gym just to do anything, or just eating whatever - no plan or specific goal. They wonder why not make progress. They have to focus.
Having a specific program to follow to work every day. This activity is focused in particular to reach their destination faster. There is no thought, to discuss or speculate. You is not enough. A concrete plan to provide the necessary structure that not only keeps you everyday on the road, will also help to develop healthy eating habits and training that will benefit you long after you reached your destination.
3.Have confidence and believe in what you do.
Actually, we live in a cruel world. Hate and jealously is everywhere. Most people who start an exercise program to improve themselves, to get started is half the battle. The other half will remain motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if they wish.
The most insulting things you hear may be from friends, colleagues and acquaintances at the gym. People hate change. It makes them uncomfortable because they suddenly discover there's more to you than they were probably willing to admit. They fear that you can actually achieve your goals. It makes them less "superior".
Once you start your plan, you must have faith and believe in what you're doing. Stay focused and avoid overly critical or negative people. If you need to keep your business for yourself. When I started my program, I stopped talking about what I did, because I am tired of hearing things like "you can not do ',' E 'impossible'," you're wasting your time and money. " The funny thing is that now people are constantly tapping me for advice.
It's your life. And 'your body. It 'a dream come true. Do not let the success or failure will rest in the hands of others.
TRAINING RULES
4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a bulletin board.
Recently one of my clients told me that someone in the gym said he was training all wrong and needed to train 5-6 days a week and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.
Consultancy supplier was confident enough in its recommendations, and had an imposing physique that typically are difficult to lift him, "Listen, if you want me to see" in the gym. He was bigger than my client, so even if my client mind "intellectual" know that advice is absurd, his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and did not inform me until a week or so. This particular person had made great strides in its program, but allowed a person to comment on this to overshadow that progress and convince him that his program was inadequate. This is a mistake, and has demonstrated that he is not progress.
Also, do not judge the validity of what a person says about their appearance. The fact that the guy is huge does not mean he is spewing pertinent advice for you. Many physicists have are great despite their training, not because of it. I know some big boys know very little about training and dieting correctly. They can do anything and still gain muscle, but unfortunately are not that way, so much approach things in a smarter way.
Rarely 5.Workout
This is a difficult concept to understand for many, simply because it's less action, instead of more. When we get motivated and start a new program, it is natural to want to do something. We want to educate and train, e. Thinking all the time, that the more you exercise, the more muscle you build. Unfortunately, this could not be further from the truth.
More training does not equal more muscle growth. Understand that the strength training is to promote muscle growth. It takes very little time. Once this is done, the muscles need to repair and new muscle is built. This is just a lie. You do not build muscle in the gym, you can build muscle at rest! If you never leave your body is essential for any time "inactive", when he has the opportunity to build muscle? Think about it.
Then add that you have a difficult time gaining weight and growing importance of the rest. Individuals who are naturally thin and it is difficult to bodybuilding generally require less training and more rest.
6. Focus on multi-jointed lifts
Multi-joint exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those who need to gain weight, which is ideal because these lifts put your body in as much stress. It is the tension that is downloaded from your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain in the body.
You can still do some work in isolation, but should not be subject to your workouts, and should come after your multi-jointed lifting is complete.
7th Focus on using free weights
Free weights are preferred over machines for many reasons, but mainly because they allow the stimulation of certain supporting muscle groups when training. Promotion of these stabilizers and synergistic muscles, you can go to get stronger, and, finally, to build more muscle faster. Yes, some people tend to continue to build large muscles of the machines, but because it is difficult if you already have a difficult time gaining weight?
8. Lift a weight that is difficult for you
Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most growth in muscle size (called type IIb) are best stimulated by the lifting of heavy weights. A truck like the one that only allows you to perform 4-8 reps before your muscles fail.
Using a lighter weight and do more repetitions to increase the number of type IIb fibers, but again if you have a difficult time gaining weight, why complicate? You have to try to promote as much as possible to use heavy weights.
9th Focus more on the eccentric portion of the exercise.
When you lift the weight, can be divided into three different time periods. Positive, negative, and the focal point. Concentric movement or "positive" usually involves the initial push or effort when you start to rep. Center of the sign of a short pause before reversing and returning to the starting position. Eccentric, or some "negative" of each lift is characterized by resistance against then natural pull the weight.
For example, when doing push-ups, the positive movement is a real movement on the rise. Once you've driven all the way up, you hit the center. Business bad start when you start lowering yourself back. More simply go down as fast as he drove up, but I advise you to expand and slow down this part. Slowdown in an eccentric part of the lift will help to stimulate muscle growth. Really active than type IIb fibers mentioned about in rule 7
10th Keep your workout short but intense.
Your goal should be to enter, to stimulate the muscles and then get out as quickly as possible. No need to make a lot of exercises per body part trying to target every muscle and all the victims "angle." This should be a concern for a person with an already developed, mature physicist who is trying to improve weaknesses.
If you have no pec, do not worry about trying to internal target, regardless of the external, more or less. Just work your chest. You should do no more than 2-3 exercises per muscle group. That's it. Make more than you will not build more muscle, faster. In fact, it could lead to muscle loss. Long training sessions catabolic hormone levels to rise dramatically. Hormones are responsible for the catabolic breakdown of muscle tissue due to muscle loss. While at the same time, long training sessions to remove the hormones that build muscle.
If you do not want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes. Less if possible.
11. Limit your aerobic activity and training
Honestly, I do not do aerobic activity when I'm gaining weight. This is mainly because it interferes with the important "not active" time my body needs for muscle building and recovery. I understand that people have lives and other activities that do not want to give, so it should be kept to a minimum. It will not hurt your progress and do not overdo it. If you find that make the training more weight aerobic activity is sufficient.
I also do not recommend it, because people tend to do so for the wrong reasons. Many start aerobic activity because they believe it helps them lose fat. Even if this is true, does not have many calories in the diet. To lose fat, eat less calories.
12th Do not jump the program
Here's how it usually happens. You have just read a new exercise or workout that is designed to compress the mass. Now, even if you already started another training program a couple of weeks ago, was tired and really want to start this routine instead because it sounds better.
I call these people "program hoppers". They are very enthusiastic when starting a new program, but they never follow it long enough to see results. They are easily distracted and love to give what they can do to follow the latest "hot" workout or exercise.
My advice is that he did not. It's a bad habit that leads to a positive outcome. Understand that it takes time for any work program. To succeed, you must follow your program consistently. Yes, there are many training methods and interesting routines out there, but can not do them all at once and jumping will not give enough time for any of them to be truly effective for you. Choose the one that is focused on your goal and stick with it. There will be plenty of time to try the others later, but not now.
DINING RULES
13. Eat more
This rule is very simple, but usually is not done correctly. If weight gain is your goal, then you need to eat more food. Period. In most cases you will eat more than you normally do.
A major problem I had when starting, I just had no appetite. I knew I needed to eat more, but I did not like. I had to force myself to eat at every meal. Fortunately, after about two weeks, my appetite grows. I was becoming hungry before each meal, and if I ate my meals at the usual time, my body knew it.
If you have this problem, you still must eat something, no matter how. Start making you eat something small, like the fruit a few hours. So, as your appetite becomes more active, gradually move into more real food.
What this will do it gradually accustom your body to eat at regular intervals. Finally, you will be hungry before each meal.
When you eat more, be sure to have lots of good protein quality. Protein is a nutrient that is essential for bodybuilding. Every meal you eat should have some sort of protein. Powders as a meal replacement Myoplex are excellent for this purpose. They allow you to eat large quantities of high quality protein, very fluently.
14th Eat more often
In addition to eating more calories, you should also try to eat more often during the day. Eat frequently, or spend long periods without eating, your body will lead to breakdown of muscle tissue of the calories they need. This is especially true for those who have a fast metabolism.
Spreading your meals throughout the day will give you more manageable meal sizes, improve nutrient absorption, and make sure that your body always has the calories it needs to build and repair muscle. I recommend eating a high protein meal every 3 hours. During normal business hours of waking, usually corresponding to about 6 meals.
Now I know what you say, "I'm too busy to do this" or "how do I do with a full-time job and school?" Do not let the idea that it's too hard to prevent you from doing so. It can be very annoying at first, but once you get in the habit of doing, it becomes natural and you do not give much thought. Believe me, I did it for years and do not feel it's limiting or time.
15. Use nutritional supplements.
Before buying a product, remember that supplements are not magic. Too many people think that just because you buy the latest product, it guarantees that you will automatically begin to pack on pounds. The truth is that supplements are only there to enhance an already solid diet and exercise program.
They can give you the added benefit by:
* Adding more convenience: Using food supplements like Myoplex or Designer Protein help to eliminate the common problem of "no time", offering a quick and efficient way to get the nutrients you need each day. They eat large amounts of calories and protein easier for poor appetite.
* Increased levels of the Force: Products that contain Creatine, like Phosphagen HP or Cell-Tech enable you to rotate the chance to gain more weight in your favor by increasing your strength output. Creatine allows you to lift heavier weights, which will stimulate more muscle fibers and cause more muscle growth.
Decreased recovery time: Vitamin C is essential to prevent free radical damage, which accelerated after the trauma of heavy weight training. It is also essential to help repair connective tissue. This helps reduce the amount of time you are wrong.
* Rationalization of the Immune System: Weight training increases the body's needs for many minerals like magnesium and selenium. I am always a good multivitamin to make sure that I have no great lack of essential vitamin or mineral. Deficiency symptoms are muscle weakness and suppression of the immune system, muscle cramps and fatigue.
I can honestly say that I would not have built the body I have today without the convenience and enhancements supplements provide. I just do not have the time or inclination to do otherwise. It's a choice you must decide for yourself. You spend your money on these products to ensure that you know a place in your program.
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