Your body uses the food you eat to recover your muscles and build new ones.
Lifting also increases your appetite which helps you eat more.
If you don’t lift weights or don’t do it correctly,
then all the excess food you’re eating will be stored to fat.
This is what happens to people who eat more calories than they burn.
Their body stores the extra energy as fat, usually around their belly.
You want to go from skinny to muscular, not chubby.
You must therefore lift.
Here are the basic rules of lifting for skinny guys.
If you’re hardgainer or ectomorph like me,
this is the only way to lift that will increase your body-weight naturally…
Free Weights. More effective than machines because you must balance the weight yourself.
Safer because you control how the bar moves.
More effective than dumbbells because the weight is heavier, and you can add as little as 0.5kg/1lb per workout.
Compound Exercises. Squats, Deadlifts, Bench, Press, Rows.
These exercises work several muscles at the same time, with the heaviest weights.
They trigger maximum strength and muscle growth in your entire body.
The big fives must be the bulk of your routine.
Progressive Overload. Always try to lift more weight than last time.
This forces your body to gain in strength and muscle mass to lift the heavier weights you’re exposing it to.
You can’t build muscle if you lift the same weight all the time. You must add weight.
Proper Form. You must work your muscles through a complete range of motion for proper muscle development.
Half Squats give you half the gains.
Proper form also prevents injuries and help you lift heavier so you gain more strength and muscle mass.
Rest. Muscles need rest to recover from your workouts.
They can’t grow if you train them every day with gazillion of exercises.
Skinny guys don’t need more than three full body workouts a week. Doing more won’t make you gain weight. Eating more calories will.
The more you do in the gym, the more calories you burn, and thus the more you have to eat to create a caloric surplus.
Cardio is therefore not a good idea. Do the strict minimum to gain muscle.
Do a training program proven to work instead of making your own.
You don’t want to risk wasting time and effort without getting anywhere.
Just do StrongLifts 5×5 – it only takes three times a week, and comes with a free app to guide you through each workout.
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