Have you been working hard to build muscles but none of what you’ve tried so far seem to work?
I know how you feel. I used to be underweight, too. I’d been cursed with insane metabolism, twig-like limbs, small frame and I had the strength of Superman – when stuck with Kryptonite.
I bought every bodybuilding magazine there was and downed bodybuilding supplements after supplements. At one point I was spending over $600 a month just for my bodybuilding efforts.
But none of them worked. I was still skinny. Scrawny. Thin.
I was ready to pack it in when I stumbled upon Vince Del Monte’s No Nonsense Muscle Building Program. Vince was a skinny guy himself and within 6 months went from a scrawny 139-lb weakling to a robust 197-lb muscle man with 10% body fat. He definitely got my attention.
So I resolved to put his system to the test. It just might work for me. After all, all the advice I’d taken were apparently meant for those already genetically predisposed to build muscles with the slightest stimulation. So I needed to do what worked for people like me.
See, people like us need to play by a different set of rules. It’s useless trying to get big by following the weight training programs of huge guys who can practically grow their pecs just by coughing!
We can go on and on blaming our genetics and surrender to the belief that we will never ever going to build muscle mass or we can figure out what could possibly work given our variables.
Let me share here the things I learned from Vince Del Monte’s No Nonsense Muscle Building Program. The top rules for skinny guys (which I followed dilligently), according to Vince Del Monte are:
Building Muscles Mass Rule #1: Load up with Huge servings of Wholesome, Real Healthy Food every 2 to 3 Hours
Your diet is one of the biggest factors (the others being your lifestyle and weight training program) that will determine your bodybuilding success, so make sure you get this right.
Again, this one is common sense: If you’re consistently feeding your muscles, they have no choice but to grow. Deprive them of proper nutrition, and it will be physically impossible for them to increase in size.
Ideally, you should be consuming foods like:
- Organic Fruits
- Organic Vegetables
- Nuts and seeds – good sources of high-quality good fats
- Legumes and sprouted grains
- Lean meats and/or seafood
Basically, the rule is to make sure you’re running on CLEAN fuel. So avoid foods that are high in fat, high in sugar, simple carbs, processed foods,foods that are high in preservatives and anything that have ingredients you can hardly pronounce or spell.
Building Muscle Mass Rule #2: Conserve Your Energy
You need all the calories you can get and put them to work towards your muscle growth, so avoid high volume work. You shouldn’t be spending over an hour at the gym – go for high load work instead. In short, get in the gym, train hard and get out fast.
Most workouts you’ll see out there call for 20 sets or more. Your workouts should be 10 to 12 (or less) sets but lift really heavy weights and push yourself to the max.
With regards to Cardio, as long as you’re eating smart, lean, wholesome foods, you won’t need to worry about doing hours and hours of cardio work to make sure you don’t gain flab instead of muscle. Doing moderate intensity Cardio workouts twice a week will burn some fat and keep your heart healthy, but don’t over do it.
Building Muscle Mass Rule #3: Forget isolated Exercises. Focus on doing Compound Exercises instead!
The key to muscle growth is engaging your whole body as much as you can in every exercise you do. Compound exercises are those that engage the main muscle groups altogether. Examples of compound exercises are Squats, Lunges, Rows, Presses, body lifts and Deadlifts.
If you reflect for a moment and think about it, it makes a lot of sense. Compound exercises make every muscle on your body bigger because they literally work your entire body. So I challenge you to just experiment with this one rule alone and I guarantee you that it will give you MASSIVE results.
Building Muscle Mass Rule #4: Get your Technique right
It’s actually shocking how so many people have really bad technique. It’s not just about the reps (quantity) but also the form (quality)!
If you cheat form, you’re only harming yourself. You must maintain proper technique throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you’re looking for.
If you’re unsure what the proper form is for compound exercises, book a session with a personal trainer, watch weight training videos or find yourself a reputable mentor who can help you.
If you just started your weight training program, start by doing light weights first. Learn correct technique first and then progressively add weight as your body gets stronger. To start I recommend only working out 3 times per week. As you get stronger you can progressively intensify your load.
Building Muscle Mass Rule #5:Get Adequate Rest
Never over-train. Ensure you get enough rest in between your workouts. Remember that you’re muscles actually grow NOT during your workout but during your rest period.
Skinny guys like us need even more rest so make sure you abide by this rule or you’ll just compromise yourself and end up not gaining the maximum benefits from your hard work!
How do you do this? Getting adequate sleep is a good start. Avoid staying up late – in fact, try to get in bed before midnight. Studies have shown that we get a higher quality of rest if we retire before midnight. So ditch the frequent all-nighters and minimize late night outs boozing with your buddies.
Conclusion / Summary
To sum up your new approach to your weight lifting sessions: get in the gym, train hard by doing Compound (whole body) exercises using proper technique, get out quick, eat the right foods every 2 to 3 hours in big quantities, and get adequate rest.
Repeat this process over a few months with determination and commitment and you will go from skinny to brawny in no time at all – guaranteed!