How To Gain Weight And Muscle For Skinny Men- Social Market25

 8 Scientifically Proven Techniques To Gain Muscle Weight.

      Building muscle takes  a lot of time. It also takes hard work and consistency. Even if your do everything right you may only add one to two pounds of muscle per month. That said you can help yourself out with a few key strategies. If you're wondering how to build muscle faster keep these eight tips in mind and you'll see consistent increase in muscle size strength and your overall fitness.

1. Increasing Your Training Volume

     Volume refers to the overall load you stress a muscle within a given workout to calculate volume  multiple your set by your reps by your weight. There's even a specific rep range known to best facilitate muscle growth lifting 8 to 14 rep for each set is the generally accepted hypertrophy rep range. If you currently lift fewer reps try increasing you rep range knowing you'll probably have to decrease your weights. If you currently lift more than  18 reps try decreasing your rep range and increasing the weight.

2. Focus On Compound Exercises

Focus on compound exercises

     Work the muscle at more than one joint. Squat, rowing, presses, deadlifts are all good examples. Compound exercises help the release of testosterone which is crucial for muscle gain.

3. Lift Heavier Weights

Lift heavier weights

     How heavy is too heavy is different for everyone for everyone it all comes down to technique, McLean says. If you can't go through a full range of motion, the weight is probably too much. A good repetitions range is between eight and 14 you should be able to do about three to five set if you can't that means it is probably a good idea to lower the weight until you feel just slightly out of your comfort zone.

4.  Eat Multiple Protein Meals

     Muscle is protein. You can't skip foods that are rich in nutrient and expect big results you must have all the pieces of the puzzle make sure you eat one or two grams of protein per pound of your total body weight. If you weight 89 pounds you need 100 grams of protein per day. In comparison the dietary reference intake of 0.40 grams per pound. Eat plenty of lean beef, chicken, eggs, Greek yogurt, almonds, oats.

5. Have a Protein Shake During Training

Protein shake

   Proper nutrition before and after exercising is important but you should pay attention to what your body needs during your workout. Building muscle faster can be promoted by having a protein shake in the middle of your routine you'll get extra carbs and calories.

6. Get Enough Sleep

Enough sleep

    In addition to being linked to high blood pressure, depression, and other health problems, sleep deprivation can inhibit the growth hormone important to improve muscle building.

7. Prioritize Recovery

     Workout recovery is important  can't stress this enough if you keep beating your muscles down without giving them a chance to rest and rebuild they won't grow and you'll wind up battling symptoms of overtraining syndrome. The reason so many body builders use workout splits is so they can work out multiple times per week without overtaxing a certain muscle weight.

8. ..And HMB

     A natural compound produced in the human body beta hydroxy beta methyl butyrate prevents muscle protein breakdown muscle growth and speeds exercise recovery. To boost your efforts to grow muscle you can take HMB supplement solo or opt for protein and creatine powders that come with HMB baked right in.