Many men go though the fase where they need to build muscles. Some will do it for athletic reasons other for looks. One problem some go through is how hard it is to put on muscle weight when you are a natural lean guy. Here is a guide to help solve that problem.
Don’t compare yourself with others, especially them online. You need patience and have discipline. Some people see all sorts of stuff online and fall for the quick fixes. Many of these people we see online take drugs. They are taking steroids and other hormones which will damage your health.
Learn about the 3 body types. People are born with an inherited body type based on skeletal frame and body composition. Most people are unique combinations of the three body types: ectomorph, mesomorph, and endomorph. Most people who struggle with putting on weight has a Ectomorph body type. They often are long and lean, with little body fat. Fashion models and basketball players fit this category. We are all different.
Build the Foundation first
The first thing is that you need to focus on getting stronger. Do not focus on your looks. You need to get stronger first and by getting stronger, you’ll be able to lift heavier weight.
- Start with light weights until you are sure about that you are doing.
- Add more weights when you feel the weight are to light.
- You can also start with no equipment at all.
- You need to be consistant.
- Train at least 3 times a week, shift between different muscle groups.
- Excercises can be done in 45 mins to 1 hour 30 mins.
- Hit the gym with excitement and passion. It will feel boring at times but stick to it.
- Never skip leg day.
Good Gym Exercises for Getting Strong
- Bench Press
- Squats
- Shoulder press
- Deadlift
- Bicep curls
- Rope pull
- Calve raises
- Hammer curls
- Hip thrust
- Lunges
- Dips
- Pull ups
- Push ups
- Sit ups
1–5 reps: develops more strength
6–12 reps: develops more muscle growth
Do sets of 3.
First get strong. Then muscles growth.
These are the basics. As time goes by you’ll learn new exercises.
Disciplined with Healthy Eating & Recovery
Now the next thing is that you must watch out for is your eating habits. You are not going to gain much if you don’t eat right and enough. We need to eat more calories than your body burns. Find some good carbohydrates, protein & fat food sources. Read more about all this in the Ultimate Vegan Guide for Healthy Athletic Weight Gain.
You need to get a good sleep. No more late nights. Get to bed at 10 pm if you can. You need to let your body recover. When you start adding weights it can really beat your body up. Your body needs healthy nutrition and sleep for good recovery.
If you stick to the plan you will quick see and feel a smaller difference. You will see a lot bigger difference in 6 months. Bigger difference in a year. Beginners can put on muscle mass easier in the first year. Later you got to be far more disciplined with eating and recovery. For ultimate growth it will take you 5 years to really look you lift heavy weights.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
https://www.mdpi.com/2075-4663/9/2/32
https://www.uh.edu/fitness/comm_educators/3_somatotypesNEW.htm