Building muscle can be a very daunting task for most naturally skinny guys.

transformation2

I can personally attest to that.

Back in 2010 when I finally decided to get rid of my skinny look, I weighed a “stunning” 145 pounds at 6’5”.

For the next 4 years I tried a myriad of training methods and nutrition strategies until I finally reached the goal bodyweight I had set for myself when I started – 200 pounds. My next goal is to get to 210 pounds at 8% bodyfat.

The purpose of this guide is to spare you the trial and error I went through, and instead to give you all the tools you need in order to get in the gym as soon as possible and pack on a considerable amount of muscle mass in the shortest amount of time possible.

So, let’s get right into it…

I. Direction

bodybuilding goal setting (1)

Have realistic expectations

The most common question newbies ask, even before entering the gym, goes something like this:

“So how long will this whole thing take? My brother’s wedding is in 2 and a half months and I’d like to gain XX pounds of muscle by then.”

Woah, hold on there, sir! Not so fast…

If I had to hazard a guess, I’d say the misconception that it’s possible to build a considerable amount of muscle in such a suspiciously short period of time is generally (1)perpetuated by cases of people who used performance enhancing drugs or (2)fueled by claims of people who “gained 20 pounds of pure muscle in 30 days” on the latest supplement, and which are generally designed to push the supplement industry’s products to the uneducated masses.

What you have to realise, however, is that In the real world progress happens slowly and gradually.

A lot can be said on the subject of genetic muscular potential, but to give you the short answer, I like Lyle McDonald’s model which states that, provided you’re (1)on top of your nutrition and training, and (2)you’re drug-free, you can expect to gain:

  • 20-25 pounds of pure muscle in your first year of training (or 2 pounds per month)
  • 10-12 pounds in your second year (or 1 pound per month)
  • 5-6 pounds in your third year (or 0.5 pounds per month)
  • 2-3 pounds in your fourth year and on

So if you do gain 20 pounds in 30 days, then most likely you’ve “built” a lot more fat than muscle. Meaning you’ll have to go on a hardcore cut later on to burn that newly accumulated fat, while losing some muscle in the process.

Spare yourself this yo-yoing and instead aim for a smoother rate of growth according to your training experience.

It’ll get you where you want to be quicker in the long term and it’s healthier.

The hardgainer: reality or myth?

Of course, the problem most skinny guys have is that they can’t seem to gain 2 pounds in 30 days, let alone 20.

If you haven’t heard of the term “hardgainer” before, it’s generally used to describe guys with skinny genetics who have a hard time gaining weight.

But is there really such a thing as a “hardgainer”?

Sure, you might have a faster metabolism than others. And sure, you might have a thin bone structure and lousy genetics.

But does that really change anything for you?

Or is it just a convenient excuse to give up when the going gets tough?

Let me tell you, at 6’5” and 145 pounds I had all the “symptoms” of a hardgainer:

  • super fast metabolism – check;
  • thin bone structure – check;
  • tall and awkwardly skinny – check;

I actually had one more “symptom” most skinny guys share – I thought I ate a lot.

I remember I just couldn’t figure out why I wasn’t gaining any weight. After all, I was stuffing myself with food, right?

Wrong.

When one day in my frustration I decided to give counting calories a shot, I was shocked to find out that what I thought was “a lot of food” added up to a diet of 1700-2000 calories.

Once I actually upped my calories, the weight on the scale quickly started increasing. In the next 4 years I gained 55 pounds.

Was it easy? No. Were my “non-hardgainer” friends gaining on less calories than me? Sure. But hard doesn’t mean impossible and it was definitely worth it.

I guess what I’m trying to say here is that it can be harder for some of us to build muscle than it is for others but that gives us no excuse not to exert the extra effort it takes in order to build some considerable size.

That… ooor you can complain about your lousy genetics online and give up.

I think the choice is easy.

So next up you need to…

Know exactly what you want to achieve and why

Hundreds of studies conducted in numerous countries and contexts have consistently demonstrated that setting goals can powerfully drive behavior and boost performance.

Visualising himself winning Mr. Olympia and how his body looked is what drove Arnold Schwarzenegger to train hour after hour and to ultimately turn his vision into reality.

Goal setting is a skill you develop over the years but the basic rules are simple. A good goal has to be in writing and it has to be SMART – specific, measurable, attainable, relevant and time-bound.

So for example, “I want to gain weight” is transformed into “I want to weigh 200 pounds at 10% bodyfat by 1st of May, 2016”.

An important part of the formula most people neglect is relevancy meaning why the goal is worthwhile to YOU.

You absolutely have to know your “why” because that’s what will get you to stick through the tough times while everyone else around you quits.

Alternatively, my friend Mario Tomic suggests we set process-oriented goals instead of result-oriented ones.

Meaning, instead of focusing on the result we’re trying to get, we focus on what we can actually control – our behaviour.

A process-oriented goal might be to go to the gym 4 times a week for 3 months straight without missing a workout or to eat at a surplus of X amount of calories for 3 months.

The idea is that when it comes to body composition, the result isn’t entirely under our control so if we fail to achieve our goal we get frustrated and demotivated.

And as Mario says, “[The] Primary reason why people give up is because they do not get that positive feedback to kick-start the upward spiral of small achievements that just shoots up and up straight to success.”

On the other hand, with process-oriented goals everything depends entirely on our own behaviour.

Whether you go to the gym consistently or skip workouts systematically, whether you eat at a caloric surplus or you eat a pigeon diet, whether you get enough sleep or stay up late – it’s all up to you.

It starts with you and it ends with you.

So now that you understand why goal setting is so important, I want you to take the time and write down your goal. Make sure to adhere to the guidelines provided above and create a concrete, compelling vision for your body.

Next up you’ll learn how to achieve it…

II. Training

how to build muscle for skinny guys

Focus on compound exercises

As Jim Rohn has said, “A lot of people don’t do well simply because they major in minor things.” In the context of working out, they focus on the 80% of exercises that will bring them the 20% of results, instead of the other way around.

Since you’re going to the gym and putting in the effort anyway, doesn’t it make sense to use the most bang-for-your-buck exercises?

Big compound exercises like squats, deadlifts, bench press, overhead press, chin-ups and rows recruit multiple muscle groups, thus eliciting maximal growth hormone release, as well as raising testosterone levels.

These are the exercises you want to focus on.

This doesn’t mean that isolation movements aren’t of value but as a rule you should focus on big compound exercises and use isolation exercises for assistance work to complement your development.

Utilize progressive overload

Progressive overload simply suggests doing a bit more every workout. That way you gradually adapt to the increasing stimulus by growing bigger and stronger yourself.

Without providing your muscles with progressive overload, continual adaptations in muscle strength and size will cease.

Progressive overload can mean doing more not only in terms of weight used, but also in terms of reps, sets, training frequency, time under tension and rest intervals.

Get your training frequency right for your fitness level

As a general rule, in order to optimally stimulate muscle growth you should train every muscle group as often as possible without exceeding your ability to recover.

Frequency largely depends on your current level of fitness.

Since newbies are so far from their genetic potential and they can’t really put that much stress on their muscles, they can get away with training each muscle group 3 times a week. That’s why newbies thrive best on whole body workout routines.

As they enter intermediate territory (over 1 year of training), they’re able to put more stress on their system and thus need more time to recover. That’s why they might want to reduce the frequency to hitting each muscle group 2 times a week. A good option for intermediates would be an upper/lower body split routine.

For the same reasons, as they enter advanced territory (over 2-3 years of training) they might want to lower the frequency further to hitting each muscle group every 5-7 days. Good options for advanced guys would be 3,4, or 5-day split routines.

Develop all muscle fiber types by training in different rep ranges (under an effective periodization approach)

Generally, a rep range of:

  • 1-5 reps is best for strength
  • 6-8 reps is a compromise between strength and hypertrophy
  • 9-12 reps is best for hypertrophy
  • 13-15 reps is best for strength-endurance

But even though our goal is to maximize muscle hypertrophy, that doesn’t mean there shouldn’t be periods when we train in the 1-5 rep range.

That’s because muscle fibers aren’t created equal.

They’re broken down into type I (or slow-twitch muscle fibers) and type II (or fast-twitch muscle fibers). Type II muscle fibers are further broken down into type IIa and type IIb muscle fibers.

While type I muscle fibers are characterized by low power production and high endurance, type IIb muscle fibers are characterized by high power production and low endurance (with type IIa falling in between).

The different muscles in our body have a different ratio of slow-to-fast-twitch muscle fibers.

For example, the hamstring is mainly made up of fast-twitch fibers while the soleus is mainly made up of slow-twitch fibers.

Low reps at high intensity are the best way to optimally develop type IIb muscle fibers.

This is why we use different rep ranges in out training depending on:

  • our goal
  • the trained muscle group’s fiber make-up
  • workout periodization

So while the majority of the time you’ll be working in the 6-12 rep range, you should periodize your training in such a way that there is a phase with lower rep work at higher intensity.

To get things straight, I don’t think beginners and early intermediates need periodization for the simple reason that they make good gains on linear progression – in other words, putting a bit more weight on the bar every workout.

Only after you’ve been an intermediate for a while and you’re starting to stagnate do you need to complicate things by adding periodization to your training. When the time comes, this might be a good introduction to periodization. Until then enjoy your linear gains.

Provide sufficient volume

According to a popular study by Brad Schoenfeld, “higher-volume, multiple-set protocols have consistently proven superior over single set protocols with respect to increased muscle hypertrophy.”

In order for your muscles to be optimally stimulated for growth, they need sufficient volume.

Volume can be defined as the product of total reps, sets and resistance performed in a training session.

We’ve covered reps already so let’s go over sets. A set is simply a group of consecutive reps.

There are several variables that determine how many sets you should do.

As I already stated above, in order for your muscles to be optimally stimulated for growth, they need sufficient volume. This explains why there’s an inverse relation between reps and sets.

Basically, the less reps you do, the more sets you do and vice versa. So (generally) if you train in the 1-5 rep range you’d do 5-12 sets and if you train in the 6-12 rep range you’d do 3-6 sets.

Adding to the previous point, the more exercises you do for the same muscle group, the fewer sets you need for each exercise.

Also, the higher your training level, the higher the number of sets you need.

After performing a few sets you will reach what world-renowned strength coach Charles Poliquin describes in his book as “the critical drop-off point”. The critical drop-off point occurs when you reach a 5-7% drop in performance.

In translation, this means you can’t lift the same weight for the selected reps anymore and it’s time to move on to the next exercise as lowering the intensity (weight used) won’t provide the necessary muscle tension to elicit a growth response.

According to coach Poliquin, the total number of sets in a hypertrophy workout shouldn’t exceed 30-36, and sets in the 20-25 range might be your best bet.

That being said, volume is highly dependent on individual recovery ability so optimal training volume differs from person to person.

Regarding rest intervals, when you train in the:

  • 1-5 rep range, you should rest for 3-5 mins
  • 6-8 rep range, you should rest for 1-2 mins
  • 9-12 rep range, you should rest for 45 seconds to a minute

Cut back on cardio

If you’re trying to bulk up yet you run marathons every Sunday you aren’t gonna get far.

Since it’s already hard for us naturally skinny guys to eat at a caloric surplus, it makes sense to cut back on cardio for the time being, otherwise you’d have to compensate for the calories burnt by eating even more.

If you have a physically demanding job for example, there might not be much you can do about it so focus on what you can control – cut back on cardio and focus on lifting some heavy weights.

Stick to a training routine for at least 6 weeks

Switching training programs way too often is one of the biggest causes for stagnation among trainees.

For the first few weeks on a new program neural adaptations are happening in your body. You simply can’t put enough stress on your system to get a hypertrophy response just yet.

So before discarding any training program as useless, stick to it for at least 6 weeks to give your body the opportunity to make the needed neural adaptations and see if the program is actually worthwhile.

Also make sure the problem is actually in the program and not in your failure to meet your caloric needs, as that often happens.

Sample programming to get you started

Since in the beginning of this guide I promised to give you all the tools you need to get started as soon as possible, here’s a sample whole-body training program for beginners that you can do on Monday, Wednesday and Friday (or any other days you pick as long as you allow for 48h between workouts):

ExerciseSetsReps
Squat38-10
Bench Press38-10
Romanian Deadlift38-10
Seated Dumbbell Overhead Press38-10
Chin-Up38-10
Seated Calf Raise312-15
Dumbbell Row38-10
Reverse Crunch312-15

III. Nutrition

how to eat to build muscle for skinny guys

Eat in a caloric surplus

No matter how hard you train, if you don’t consume enough calories to support muscle growth you ain’t growing. Period.

The principle is simple: if you want to gain weight, you need to consume more calories than you burn.

And this is where most hardgainers fail.

You think you eat a lot. But, like in my case, if you were to actually take the time to count the calories you consume, you’d probably find out you’re eating a lot less than you think you are.

So how do we fix this issue?

First off, you have to find out how many calories you need to eat in order to maintain your current bodyweight.

If you’re currently not gaining or losing weight, you can simply count your calories for a week and average them out, and you’ll have the amount of calories you need to eat daily just to maintain your current weight.

Alternatively, you can use our Weight Maintenance Calculator to generate an approximation of your caloric needs for maintenance.

After you find out how many calories you need to eat to maintain your weight you simply have to increase your caloric intake by 300-500 calories a day above maintenance and you’ll start gaining.

You have to eat big to get big.

Of course, while this might be simple it’s often not easy to do in practice.

Below I’ve outlined some strategies to help you achieve a caloric surplus…

Eat calorie-dense foods and liquid meals

As you know, not all foods are created equal. And some foods contain more calories per gram than others.

So if you’re looking to pack on considerable size, you want to eat calorie-dense foods. This way you’ll get more total calories in with the same amount of food.

Some such foods you want to include in your diet are: eggs, fresh meat and fish, rice, nuts, nut butters, whole milk, cottage cheese, etc.

Since eating at a caloric surplus tends to be hard for most skinny guys, liquid meals can also be of great help.

You should definitely still try to get the bulk of your calories from solid meals. That being said, drinking your calories can be much easier and more convenient.

Try this shake: add 2 scoops of whey protein powder and 2 tablespoons of your preferred nut butter to 2 cups of whole milk, blend it and you’ve got yourself a 680 calorie liquid meal.

Get enough protein to support muscle growth

Protein is made up of amino acids which are the building blocks of muscle. You need enough protein in your diet to support muscle protein synthesis.

Since I don’t want to bore you to death, I’ll spare you the science talk and I’ll get to the point:

According to general recommendations you should eat around 1g of protein per pound of lean body mass a day.

So definitely include lots of protein-rich foods like eggs, meat, fish, milk products, nuts, etc. in your diet to make sure you’re consistently hitting your daily protein intake goals.

Don’t fear carbs and healthy fats

Get this into your head: carbs and fats are not evil.

Although both carbs and fats have had bad reputation over the years, a balanced diet is still your best choice.

Some considerations regarding carbs:

Complex carbs are considered the better choice because they take the body more time to break down in comparison to simple carbs because of the way they’re structured.

They have a lower glycemic index which means they don’t spike blood glucose as high, and release sugars in a more consistent rate throughout the day instead.

When it comes to fats, saturated fats unrighteously had a bad rep for a long time, but the ones you actually want to avoid are trans fats. Trans fats are found in high-sugar processed foods like doughnuts, cookies, muffins, pies and cakes, and they’re the ones that actually raise bad cholesterol levels in your body.

All this being said, as a “hardgainer” your focus should be on eating a lot of food so don’t get too caught up in all this information.

Anyway, by now you should be able to determine your diet’s macronutrient ratio:

After calculating how many calories you need to eat in order to gain weight, you have to determine how many of those calories should come from protein (which, as we said, is 1g per pound of lean body mass a day). Next, around 20% of your calories should come from fats. And what’s left should come from carbs.

I’d advise you to skip all the calculations and let MyFitnessPal do the math for you.

Don’t be afraid of some junk food even – unless you’re “skinny-fat”

As much as I didn’t want to include this section, unless you’re “skinny fat” you can get away with some junk food.

There, I said it!

You should still try to get the majority of your calories from healthy foods but if you’re really struggling to eat at a caloric surplus, then maybe a large pizza will help out with getting those extra calories you need in order to grow.

Just make sure you don’t go overboard with this. You’re trying to get big, not fat.

Peri-workout nutrition won’t hurt but it might not be as important as once thought

Is peri-workout nutrition (or in other words what you consume before, during and after a workout) important for optimal muscle development?

The studies are controversial and give us no conclusive answer (you can check out this, this, this and this on the subject).

That being said, it certainly can’t hurt to have the majority of your carbs around your workout and a protein rich meal directly after training.

But don’t stress it.

Realize supplements are not a quick fix… but they can help

Back in 2012 I went to a supplement store and bought 150$ worth of protein, creatine, taurine and glutamine. The result: I gained 3 pounds of water which I lost after I stopped taking the creatine.

What I was lacking was the basics.

Supplements aren’t a magic pill, they’re just a convenient way to get the nutrients you need for optimal results.

That being said, one supplement that can make things easier on you is protein powder. Preparing the shake I described earlier is a convenient way to make sure you’re hitting your protein and total caloric goals.

Ensure adequate dietary fiber and water consumption

Dietary fiber is necessary for proper bowel movements, it speeds up digestion and it allows nutrient absorption.

You need 14 grams of fiber in your diet for every 1,000 calories you consume. Dietary fiber is found in fruits, vegetables, grains, beans.

But dietary fiber will not do its important work if you are dehydrated.

As you probably know, up to 60% of the average adult male body is water. Adequate water intake is critical to your health and well-being.

You should drink 3-4 liters of water a day. Make it a habit.

IV. Recovery

recovery for bodybuilding

Get enough sleep

Getting enough sleep is essential for hypertrophy. While you sleep your body repairs itself – and it grows. Growth hormone is secreted during sleep.

Here are some general recommendations for quality sleep:

  • Don’t do weight training late in the evening. The body needs a number of hours to calm down before being ready to sleep.
  • Avoid caffeine in the evening.
  • Sleep in a completely dark room. Alternatively, you can try using an eye mask.
  • Sound proof your bedroom as best as you can. Try out ear plugs if necessary.
  • Taking a hot bath or stretching before going to bed might help you fall asleep easier.
  • At least 30 minutes before going to bed, stop looking directly at any light sources (i.e. tv, computer screen, mobile phone).
  • Establish regular sleeping habits.

Different people vary in their need of sleep but the general recommendations are to get 8 hours of quality sleep every night.

Do mobility and tissue work

Mobility work (or stretching) increases your flexibility which is important for proper form and can often prevent injury.

Whether you stretch after workouts or before bed, make it a habit.

Optimal recovery is important for optimal performance.

Tissue work can help you recover faster, reduce muscle tightness and release trigger points. You can use a foam roller for bigger muscles and a lacrosse ball for smaller muscles. Tissue work can be performed 3 times a week with good results.

Minimize stress

Undoubtedly, stress affects you mentally and physically. Therefore, for optimal results you want to keep stress at a minimum.

One way to do this is to organize your life so that you’re not in stressful situations too often. Granted some jobs are fundamentally stressful and there’s nothing you can do about it, but you should take steps to change for the better whatever is in your control.

One thing you can control is who you spend your free time with. Gradually cut off negative people from your life. This will not only improve your fitness but your life in general.

Here’s the verdict: anything (situation or person) that is taking more than it is giving, you should cut off.

Another way to lower stress is through meditation.

I’m not gonna go too in depth with this, but research suggests meditation helps lower stress and improves well-being. 10-20 minutes of meditation a day can do wonders for you.

V. Track everything

how to track your training

Keep a nutrition log

If I was asked to name the number one reason skinny guys fail to gain weight, I wouldn’t say it’s because of poor training or recovery – usually it’s because they simply do not eat at a caloric surplus.

Knowing that most skinny guys are biased towards thinking they consume more calories than they actually do, you should realize that if you want to succeed it’s of utmost importance to be as objective as possible about your caloric intake.

And the best way to do that is to count calories, at least in the beginning.

Now, this does not mean you’ll be counting calories for the rest of your life.

But at least in the beginning you need to get an objective idea about what your diet is comprised of and how much of it you’re eating, exactly.

That’s why I’d advise you to keep a nutrition log for at least a week or two so you know exactly what you need to change in order to see growth. A great app for tracking your nutrition as I already mentioned is MyFitnessPal.

Keep a training log

When I started going to the gym back in the day, I’d often ask myself “did I use 200 pounds or did I use 210 pounds last time?!”.

Logging your training is important not only because you can’t remember everything but also because you get to look back and see your whole training history.

When they go to the gym, a lot of trainees simply exercise. Meaning they look at each session as something separate. There’s no method behind their efforts.

Training (as opposed to exercise) means looking at your development in a long-term view with constant improvement in mind – looking at each training session as a part of a larger whole and as a building block towards your goal.

So definitely keep a training log detailing the date, day of the week, exercises, sets, reps and load you used, plus any notes to yourself you might want to make.

Keep a weight log

Lastly, as the great management writer Peter F. Drucker has said, “what’s measured improves”.

If you don’t measure the thing you’re trying to improve, you can’t know whether you’re on the right track or not, and you can’t take corrective action.

For most skinny guys scale weight is a great tool to measure your progress.

Pick a day of the week, measure your weight in the morning on that day every week and log your weight. If you’re gaining – good.

If not – course correct.

VI. Mindset

mindset for building muscle (1)

The psychology behind weight gain

An issue a lot of skinny guys share is they simply do not believe they can gain weight.

Maybe they’ve tried out the training program of a pro bodybuilder they found in a magazine or they gave the newest supplement a shot and failed so now they’re set in their tracks – it must be impossible for them to gain weight.

The way to combat this problem is to first educate yourself on how muscle hypertrophy works and then to start taking action in the proper direction.

Once you’re actually eating at a caloric surplus, following a sensible training program and allowing your body to recover, you’ll start seeing results. It’s inevitable.

And after you start seeing results you’ll get addicted to success. You’ll get in the positive upward spiral of doing the right things, thus getting more results which in turn boosts your motivation to do the right things even more.

Avoid the “all or nothing” mentality

All too often guys come into this whole endeavor very inspired and very motivated, and simply try to take on board way too much, way too early – which gets them burnt out and ready to quit after just a few weeks.

In reality, change is hard.

You only have so much willpower. And after the initial excitement of starting something new fades away, it’s up to your willpower and determination to sustain you through the grind.

The key, then, is to baby step your way into the upward spiral of success and to hold on to your momentum at all costs.

Ditch the “all or nothing” mentality and instead take one step at a time.

In the training department, don’t worry about periodization or high intensity techniques yet. Just pick a program and get your ass in the gym. As any personal trainer knows, “the best program is the one you follow”.

You could get the most amazing training program designed for you but if you don’t follow it, it’s as good as any.

In the nutrition department, don’t try to jump on a 5000 calories a day diet. Instead start eating breakfast if you’re not already. Substitute some of the foods you’re already eating with more calorie-dense foods and add more calories gradually.

Same with recovery. Integrate mobility and tissue work to your schedule slowly and gradually.

It’s all about sustainable growth. For example, if you’re currently consuming 2000 calories a day you might be able to jump up to 5000 calories a day for a week but you’ll probably burn out and give up quickly thereafter.

It might take more time but in the long term it’s much more sustainable to increase your caloric intake by 300-500 calories weekly up to your caloric intake goal.

And sustainable growth’s what we’re looking for, as building a considerable amount of muscle mass is a long-term endeavor.

You already know what to do – the secret of the pros is consistency

If you’re like most hardgainers, you’ve already read most of what’s out there on the topic of gaining weight and muscle hypertrophy.

Building muscle isn’t rocket science – chances are, you already have the knowledge you need to build a considerable amount of muscle mass.

Why do you keep struggling then?

The element that’s missing in most guys’ training and nutrition is consistency.

Getting a good enough training program or nutrition plan is the easy part. But they will only work for you to the extent to which you’re able to consistently stick to them over time.

Follow your training and diet plan half-assedly and you’ll get half-assed results.

And this is where tracking gets really handy. When you start tracking your nutrition and training, suddenly everything becomes clear to you. For example, you can now see that you’ve missed breakfast 3 days of the week. Or that you’ve missed a set here and there.

So to restate the most important point in this section: Your training program, nutrition plan and recovery strategies will only work for you to the extent to which you’re able to consistently stick to them over time.

Get support

Having a support group can really do wonders for your dedication. If you share your goal with your close friends and family, for instance, you can be sure you’ll be a lot more committed to the task and a lot less likely to quit.

By the same token, if you can, find a training partner. Even better if he has the same goals as you. That way you can keep each other accountable and motivated. A little competition doesn’t hurt either – seeing your training partner do better than you will definitely light a fire under your ass.

Lastly, consider getting coaching. Even the top athletes in the world have coaches. That’s because they’re aware of what a coach brings to the table – a coach will answer all your fitness questions, keep you accountable and motivated, and will get you the fastest progress you can experience while sparing you all the trial and error.

Think long-term and be patient

Lastly, as I’ve already said, building considerable amounts of muscle is a long-term endeavor.

Depending on your fitness level you can only build so much muscle in a given amount of time so there’s no point in gaining 30 pounds in 2 months – you’ll mainly get fat.

So don’t rush the process. You need to realize it’s going to take some time. Ultimately, you have to learn to enjoy working toward your goal and embrace the tough times.

In the end, the fact that it’s hard is what makes this so rewarding!

As you sow, so shall you reap.

If you liked the post, make sure to share it so more people can benefit! Also feel free to contact me with any questions you might have, or even just to say hi. I love hearing from you!

-Mitko

4 replies
  1. Jack
    Jack says:

    Great article! I wished I had read this article when I graduated from high school and weighed only 98 pounds.

    Keep up the good work!
    Jack

    Reply

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