If you eat a lot and still don’t put on weight or lack strength, you’re an ‘ectomorph’. In short, you’re that skinny guy who is known to eat heaps of food and gets asked ‘how are you still skinny?’ all the damn time! Ectomorphs have a furnace of a metabolism and find it very hard to put on lean muscle mass. But fret not, many renowned bodybuilders were ectomorphs. Here are 3 key rules for skinny guys who are trying to gain muscle mass.
1. Lift Heavy And Keep A Tight Check On Your Form
The most important rule for getting bigger is to lift heavy. But do not try to show-off on 20kg dumbbells if you cannot lift 12kgs-15kgs with proper form. Correct form is the key to hypertrophy. Start with weights as heavy as you can and scale up only when you are confident enough. Quick fact – most bodybuilders do not lift really, really heavy weights. They prefer weights they can most comfortably lift and concentrate on hitting the muscle.
2. Eat More And Eat Clean
It’s simple; to jack up muscle, you need to up your calorie intake. For example, if you are taking 400 to 500 calories a day, amp it up to at least 1000 calories a day. Make sure that your calories are coming from home-cooked foods and do not binge on junk food. It will only give you a belly and dangerous levels of cholesterol.
3. Compound Lifts Are Your Best Friend
Deadlifts, bench presses, squats, and pull-ups you better never ever skip these. Compound lifts engage multiple joints and force maximal muscle recruitment. Isolating moves aren’t for you right now. Stick to major muscle group targeting moves like quad dominant, hip dominant and upper body dominant.
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