If you’re a skinny hardgainer or ectomorph you’re probably sick and tired of trying to figure out how to gain muscle mass and seeing little or no results. If this is you, don’t worry…it is a hugely common problem, which tends to be exacerbated by the bodybuilding industry as it often likes to think that massive muscle gain is the result of favourable genetics or the latest mass gaining supplement to hit the shelves.
This is not true. Knowing how to gain muscle mass for ON whey protein the skinny guy is simply a case of identifying how our body type is different, and what changes we need to make, and actions we need to take to achieve our goal of gaining weight and building muscle.
Below are the 3 most important factors and common mistakes that skinny guys make when it comes to figuring out how to gain muscle mass.
Increase Calorie and Protein Consumption
The number one obstacle that stops skinny guys from gaining muscle mass quickly is an incorrect approach to nutrition.
Bodybuilders say that their “muscle is built in the kitchen”, and for a hardgainer those words hold true. Nutrition is the foundation of any plan of how to gain muscle mass, because without it your body doesn’t have access to the building blocks that make muscle.
For skinny hardgainers and ectomorphs, I recommend increasing your calorie intake to at least 3,500 calories per day (this is 1,000 more than the average male).
It may seem like a lot but split over 6 meals it will ensure a constant supply of energy and nutrients flowing through your body and repairing your muscle tissue.
In terms of protein you should look to consume around a gram of protein per pound of bodyweight that you have. Source as much of this protein from natural sources as you possibly can, like lean meats, eggs, fish, beans, nuts and pulses.
For a booster try incorporating a quality protein shake into your daily routine – preferably after a good workout. A 100% Whey Isolate is an ideal protein powder to use for this purpose. Don’t forget that this protein shake will help you reach your daily calorie intake faster too, so remember to factor this in.
Weight Training 3-4 Times Per Week
While inadequate nutrition is the biggest reason why many skinny guys fail in their quest of how to gain muscle mass, a failure to perform a solid weight training workout program will also negatively affect your ability to build muscle.
Your weights program should be an all-body workout performed no more than 3-4 times per week, as this will allow for sufficient rest and recuperation time, which is when we really gain muscle mass.
Perhaps you’ve already tried a weight training workout but had mixed results? In such cases it is usually because the workout is not suited to your specific body type. As a hardgainer and ectomorph you need a workout that is designed with your muscular requirements in mind, and focuses on compound exercises that work multiple muscle groups, like Squats, Bench Press, Deadlifts, and Bent Over Rows.
Focus On Compound Exercises
As mentioned above, a workout focused around a core of compound exercises is the secret of how to gain muscle mass for the hardgainer. Simply put, the more muscle tissue you stimulate in your workouts, the more growth you will see and the stronger you will get. In this regard compound exercises have the edge over isolation exercises as mass gainers due to their increased muscle stimulation. They also permit you to lift heavier weights which is the key to sustaining your ability to gain muscle mass.