How does a skinny male get muscles?

Answer 1

you need a training program and a good diet. The best way to solve this problem is to have a private trainer who can coach your diet and workout. But as I know it will cost a lot of money. If you are rich, you can purchase the sevice of a private trainer . If you are not rich, you also can learn it by software. you can check it out in my site to find if it will help.

Answer 2

Start weight lifting. Visit your local gym and ask for a session with a personal trainer. He'll be able to design a routine that works for you and make sure you can do the exercises properly before getting started by yourself.

Answer 3

Well, It depends how old you are. But, if you are under 13 do 2 sets of 15 push-ups in the morning and afternoon. Do this for at least 2 months and you will see improvement. However, if you are over 14 buy some YORK Curls (the ones that you hold and pull up your arm) and do 20-30 on each arm every morning and afternoon.

Answer 4

It sounds like a tired phrase, but it is quite simple really: Diet and Exercise.

You need to hit the weights. The three big muscle groups that should be at the core of your regimen are your legs, your back, and your chest. Legs are the most crucial of all the muscle groups in order to hasten the muscle-building process. I cannot stress that enough. If you are physically capable, you MUST learn how to squat and do it often, usually in between upper body exercises. The squat works your quadriceps, your glutes, and your abdominals. It helps not only build muscle in your entire lower body but also stimulates the production of testosterone. I don't know the biological reason for this, but it's true. Testosterone itself speeds up the muscle building process. The deadlift is my all-around favorite exercise for building strength in both the lower and upper body. It works your entire posterior chain (the entire rear of your body, from your lower neck to your heels), tightens your abs (much in the same way the squat does), your quadriceps, your hips, and is a very good measurement of overall power. Then there's the good old bench press, tried and true. It works your chest muscles, your shoulders, your triceps, and your forearms, and if you are deadlifting and squatting regularly, you should see relatively fast improvement in your bench press.

To build power and lots of muscle, there are many routines, but my recommendation would be to use heavy weight and low repetitions, being 3-5, and do at least 5 sets of each. The reverse, low weight with high repetitions, will build more endurance and definition, but less muscle mass. Heavy weight and low reps has the potential to turn you into a beast. Keep in mind, however, that just because you're only doing a few repetitions does NOT necessarily make the process easier! You MUST push yourself. And I would also stress working your legs in between upper body workout days. This will make sure you work your legs a lot and your upper body gets plenty of rest. For example; Monday, deadlifts. Tuesday: squats. Wednesday: bench press. Thursday: squats. Friday deadlifts. You bet I'm serious. And if you're not sore the day after a workout, you're doing something wrong. Never bench without someone to spot you. It's more dangerous than you think, and you'll never be able to max out.

Of course, much of this is almost for nothing if you are not eating properly and eating often. Try to eat 4-5 lighter meals a day instead of 3 large ones. This will boost your metabolism and therefore you will build muscle more quickly. You need a lot of protein (always), and a decent amount of carbs (before exercising and never after, and never before sleeping). You need to cut out fat. Up your veggie intake, especially greens. Broccoli is a perfect example, and a so-called "power food". Eat a lot of fiber to keep your digestion healthy. Lay off the beer! Beer is delicious and fun. Believe me I know. But unfortunately, it may be the worst offender when it comes to inhibiting muscle growth and hastening the appearance of fat. Wine is not that much better, but a nice red wine at dinnertime should help with the digestion of tough foods like beef. Some guys I know generally forsake either carbs or fat, and usually the choice is carbs. Carbs are important for energy and muscle building as well, but unless you burn off the calories they provide, your body will store them as fat. Pastas and white breads are very good examples. Don't eat them before you go to bed. Also very important is to drink lots and lots of water, as much as you can drink, to keep your system clean and hydrated for exercise.

Stock up on foods like oatmeal, whole wheat bread for Sandwiches, lean cuts of beef, chicken breast, turkey, bananas (very good snacks), salmon, and the like. I like Nitrotech protein shakes, and though it's expensive, I think it may be the best for building lean muscle. There is loads of information relating to health foods on the net. Stay away from garbage like potato chips, doughnuts, ice cream, cake, and other processed sugars and fats.

Get a lot of sleep. Sleep is crucial to rebuilding torn muscle. Try to get at least 7 hours a night.

You don't have to live like a monk, but all the things I mentioned are important to building muscle. Remember the three big lifts: squat, deadlift, and bench press. Remember to eat a lot of protein and less fat. Never eat carbs for dinner. Drink less alcohol, and more water. If you follow this basic dietary plan and exercise at least three times a week, you will notice a difference in a month, and be a changed person in three.

Answer 5

Lift weights, eat healthy. im decently strong im 14 lift weights around 4 days a week and try to eat as healthy as possible and can bench about 140(which is much higher than most freshman and sophmores in my school, dont listen to all these kids on the internet lying saying they can bench 230). you probably wont start getting significant changes in muscle size until you stop growing taller and start to fill out. by lifting weights with correct form here and there you can a little bit of muscle and strength and build good habits.

Answer 6

First obviously you need to work out a lot throughout the week. I would suggest making a schedule for what days you work out certain muscles, I put a simple sample workout plan below. When you work out do something called drop sets at the end. This means whatever you are doing you lift until you can't lift anymore then you lower it to the next weight down and lift til you can't anymore and continue till you're at close to no weight. Do that at the end of your workouts.

Also it is a good idea to lift a lot of weight take a 30sec and break lift it again. When I mean a lot of weight you should be doing so much you are tired after about 5 reps and can not lift anymore. This is good for building muscle mass opposed to lifting a little weight a lot of times which gets you stronger.

After your work out eat a lot of protein and carbs. Making a protein shake is a good idea too. Eat as much brown rice as you can without puking at each meal you eat every day.

Sample workout plan

MON-Biceps/Back/(any other muscles in your arm except triceps)

TUE-Legs/Abs

WED-Triceps/Pecks

THUR-Rest Day

FRI-Biceps/Back/(any other muscles in your arm except triceps)

SAT-Legs/Abs

SUN-Triceps/Pecks

Remember you got to push yourself and lift heavy then do drop sets at the end of each workout.

Answer 7

Eating insufficient calories. The main issue that those who struggle to gain muscle face is this one.

Answer 8

Sure they can. The rate at which people respond to weight training will differ, but if you eat right and train right every one can get an improvement.

Answer 9

start lifting some wieghts and takeing in alot of protien i recommand MHP's Up Your Mass supplment it will do wounders for you if you waunt some dense rock hard muscles and gain some mass

Answer 10

There a heaps of different ways skinny guys can gain some muscle. Skinny guys can take protein pills and shakes (which can be bought online) and also work out at the gym.