When trying to put on muscle mass, the most common mistake is to follow a bodybuilder’s training routine. People go online and follow their favourite bodybuilder’s routine not realising the majority of them are very likely to be using some kind of ergogenic aids. Little surprise their routines don’t work on you.
In this article I will show you a few tips that will work for skinny hard gainers to gain at least 5 kg of muscle without the use of ergogenic aid.
Get Stronger
If you think about it logically, more strength equals more muscle. The heavier the weights you lift, the stronger your body becomes and the bigger your muscles will grow. When you train heavy, your muscles will naturally increase in size so that it will be able to lift heavier weights. Strength is the key to growth.
Increase the Load
Forget about the pump and muscle soreness. Instead, redirect your focus on increasing the weight you’re lifting. Always strive to lift heavier than your previous session. If you’re not getting stronger, odds are you’re not getting bigger.
Focus on Compound Movements
Pick exercises that are multi jointed. By doing so, you’ll be able to work on several muscles at one time. Which means you are training more efficiently. You’ll be able to lift heavier weights which will always trigger muscle growth. Unlike the usual isolation exercises with single jointed and only works one muscle at a time.
Increase Training Frequency
As mentioned earlier, when doing compound movements, you’ll be able to train multiple muscles at one time. Applying the same logic, it basically means you are training more frequently! Unlike a 5 day split which enables you to only train one body part per day, you can now increase your training frequency and get quicker results!
Sleep
Sleep more. A lot of people think that you’re not being productive when you’re sleeping. The truth of the matter is that, you don’t grow when you’re training. Yes you’ll feel pumped and sore. But what’s actually happening is that your muscle fibre is being broken down. When you sleep, you get all your nutrients flushed into your sore muscles and that’s when it gets repaired and grow. So technically, there’s a lot of work going on when you’re asleep. Recovery is key to muscle growth.
Body Society’s Recommendations:
The exercises you should do:
- Bench Press
- Deadlift
- Squats
- Lunges
- Pull Ups
- Bend Over Rows
- Over Head Press
F.I.T.T for Strength Training
Frequency – 3 times per week
Intensity – 85% of 1RM
Time – 45 minutes per session
Type – Muscular Strength and Muscular Endurance
If you follow these tips and with hard work combined with consistency, you are guaranteed to see results in a couple of months. For proper guidance as to how you should approach your Training Program, book a Private PT session with us! Our PTs will be guiding you through your Training Routine and Exercise Techniques to make sure you see significant results!
