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9 Killer Ways to Gain Muscle Naturally

Today I want to share with you some quality advice on how to gain weight. Now let me warn you, this is a really skinny person who really wants to gain weight because they don’t have any meat on their bones. I know what it’s like when you eat all the time and have nothing to show for it. I’ve been there. I understand the feelings you feel when people start resenting you because you can eat whatever you want and never gain a pound. They don’t realize that skinny guys can sometimes be more of a curse than a blessing.

However I despise people saying ‘tried everything but nothing works’. This is the biggest lie you should stop telling yourself. You might have tried a couple of things but trust me, you haven’t tried the right things yet. Here are 9 tips to help you start losing weight in no time. These are tips that I have personally used and I guarantee that they will work for you.

Here are my 9 tips for gaining weight:

#1 Train within an hour

Any program you are doing should be kept for more than 1 hour. Make sure you focus on keeping the intensity high rather than dragging the workout. There have been countless studies on how nasty things can happen to your hormonal state after training hard for more than an hour. Plus, when trying to gain weight, we want to work out more often than not.

#2 Practice eating

Listen, I know I sympathized with your problem at the beginning of this post, but I’m here to say, suck it up. To gain weight, I can tell you that you should focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic predisposition. And in your case, you have a very fast metabolism that digests and burns calories quickly.

So you can eat 3 meals a day and even if they are high calorie meals, your body will burn them off quickly. Instead focus on having 5-6 meals a day spaced 2-3 hours apart so that your body is constantly provided with something to metabolize and build muscle.

#3 Stop relying on supplements

I’ve been in your shoes, and I can’t count how many times I’ve fallen prey to the supplement industry. You have to understand, a supplement is just what the name suggests…a supplement. It’s not going to make or break your gains at the gym. Most supplements marketed to hardgainers looking to gain weight focus on gaining water weight instead of muscle, meaning that your weight will come back down after you stop taking the supplement. The only supplement I recommend is protein powder and maybe some Gatorade after a workout.

#4 Take it easy

As a naturally thin guy, you should stop moving around so much. It’s a part of who you are, but you can fidget or move around a lot during the day. Learn to rest a little more and try to limit your out-of-gym activity as much as possible so that your energy is put to better use.

#5 Understand caloric surplus

This is another thing I am very tired of hearing. ‘No matter what I do, no matter what I eat, I don’t gain weight’. I’ve heard this countless times and I’m here to tell you that you’re dead wrong. That’s right, because I said the same thing until I realized the truth.

Most people think they are eating a lot, and you might be. But no matter what you’re eating, if you’re not gaining, you’re not eating enough. Most of the time, you should re-evaluate your diet and focus on more calorie dense foods. But if you don’t gain you have to eat more.

Also, when changing your body composition, you need to ‘force’ it a bit. Your body doesn’t want to change and doesn’t care to gain weight. You have to ‘coax’ it along and yes sometimes it can be a bit uncomfortable.

#6 Focus on progress

As mentioned above, your workouts should really be under an hour. But the main take home principle is to make sure you progress the workout. It’s so simple yet so many people screw it up. They put in more volume and more until their workouts last around 2 hours.

Now some things work for a while and you can see some results. But if you want to gain weight, it’s best to focus on progressing in the number of repetitions or the weight you lift in your main program. Just like overeating, this is tough and requires pushing yourself to the limits.

#7 Change rep range every 3-4 weeks

If you’re not making good gains and progressing like nobody’s business, I suggest changing the rep range every 3-4 weeks to avoid plateaus. Changing the rep range allows your body to adapt to the new stress, causing you to gain weight in the form of muscle. This is a better strategy than adding more sets and more work to your routine.

#8 Hit the buffet

Remember, this is for the thinnest person…but I want you to start hitting the buffet once a week. Try and keep this eating frenzy after a hard workout so that more calories go into muscle, which will really help you pack on those pounds and put weight on in the right places. Don’t go overboard, but this will train your body to ‘accept’ more food and this will increase your appetite in the days to come. Take advantage of this strategy.

#9 Consider Mass Gainer

I know I’ve bashed the supplement industry, but the truth is, if you really can’t eat any whole foods (which is a great option) you might want to consider Mass Gain. Mass Gainer is basically calories in shake form. So instead of rice vegetables and chicken, you can substitute a shake.

These are another option between meals. But make sure you have three meals of real food and no more than three of these gainer shakes. Better yet, make your own shakes with fruit and protein powder. A much better choice. Well, so start putting these tips into action and you’ll be sure to gain weight in no time.

Good luck with your muscle gaining goals!

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