Being skinny can be frustrating, especially when you want to build muscle and gain weight. However, bulking up is not as easy as it seems. It requires discipline, patience, and the right combination of diet and training. If you're a skinny guy who wants to bulk up, this guide is for you. We'll give you an easy bulking method that will help you say goodbye to your skinny past and achieve the body you've always wanted.
The Importance of Carbs in Bulking Up
Carbohydrates are often overlooked when it comes to bulking up, but they play a crucial role in building muscle. Carbs increase the glycogen levels in your muscle cells, which provides you with more energy to lift heavier weights and perform more reps. This extra energy can help you push yourself to the limit, leading to more muscle growth and weight gain.
Good quality carbohydrates for bulking up include pasta, potatoes, rice, bread, and oats. These foods are high in calories and will provide you with the energy you need to build muscle. Make sure to include them in your diet, especially around your workout days when you need the most energy.
Reducing Cardio for Better Muscle Growth
While cardio is important for overall health and fitness, too much of it can hinder your muscle growth. Cardio burns calories, which you need to gain weight, so if you're doing too much of it, you may not be able to bulk up. That's why it's essential to reduce your cardio routine if you want to build muscle.
Low-intensity exercises like biking or running are recommended for skinny guys who want to bulk up. These exercises won't burn as many calories as high-intensity workouts, allowing you to focus on building muscle. Aim to do 30 minutes to an hour of low-intensity cardio once a week, and gradually increase the duration as you get stronger.
Lowering Your Reps for Optimal Muscle Growth
To build muscle effectively, you need to focus on the right rep range. The ideal rep range for muscle growth is between 6 to 12 percent, with no more than 20 sets per muscle group. Utilizing heavier weights and a controlled pace will help you achieve this rep range, leading to more muscle growth and weight gain.
Make sure to tense your muscles during each rep, and focus on control and form. A set should last between 40 to 70 seconds, which is enough time to promote muscle growth. Avoid rushing through your reps, as this can lead to injury and reduced muscle growth.
Eating Frequently for Faster Results
One of the simplest ways to bulk up quickly is to eat frequently. Skipping meals and relying on small snacks is a big no-no if you want to build muscle and gain weight. Aim to eat five to six small meals a day, consisting of high-quality fuel such as carbohydrates and protein.
Carbohydrates and protein are essential for muscle growth and repair. Make sure to include enough of both in your diet, and avoid processed foods and sugary snacks that can slow down your progress.
Tracking Your Calories
To determine whether you're gaining weight or not, it's important to track your calories. A calorie counter like MyFitnessPal can help you with this. Simply input the foods you eat, and the app will calculate your daily calorie intake.
Tracking your calories will help you see whether you're eating enough to bulk up. If you're not gaining weight, you can adjust your diet accordingly to include more calories. On the other hand, if you're gaining too much weight, you can reduce your calorie intake to control your weight gain. Tracking your calories will give you a more accurate picture of your daily caloric intake and help you make more informed decisions about your diet.
In conclusion, tracking your calories is an essential part of the bulking-up journey for skinny guys. By keeping a close eye on your caloric intake, you can ensure that you're consuming enough nutrients to fuel your workouts and build muscle. Whether you're just starting out or well on your way to reaching your bulking-up goals, tracking your calories is a simple and effective way to see results and make progress.