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Gain 20 Pounds of Muscle – 5 Skinny Guy Workout Tips on How to Gain 20 Pounds of Muscle in 6 Months

Do you want to gain 20 pounds of muscle fast? Whatever the reason, gaining 20 pounds of muscle in 6 months is completely achievable if you follow the right plan and stick to it.

5 Things You Must Do to Gain 20 Pounds of Muscle Fast

The five most important things you must do to gain 20 pounds of muscle fast happens to be the main reason why most skinny men do not achieve significant muscle growth no matter how hard they try.

These five things are:

Muscle Food = Eat Stuff

Simply put, you need to eat a lot and burn a lot of calories to gain 20 pounds of muscle fast. For example, the average man should eat between 2,000-2,500 calories per day … however, if you want to gain pounds of muscle, you should increase it to around 3,500 spread over 6 meals.

You should also increase your protein intake – the general rule of thumb is 1 gram of protein for every 1 kilogram of body weight…that is, if you weigh 150 kilograms, you should eat 150 grams of protein.

Heavy Weight and Lower Reps

What does it matter if you can do 30 reps with a low weight? I mean, that’s all well and good, but it will never make you GREAT.

A common mistake among skinny men trying to gain 20 pounds of lean muscle is that they think numbers are all that matters.

The best way to train and build muscle fast is to lift loads and do high repetitions and small sets.

I try to aim for 3 sets between 8-12 reps…aka high intensity training at low volume.

Exercise LITTLE often

Going to the gym every day is not enough just to gain 20 pounds of muscle. In fact, if you do, it could be a big reason why you’re not seeing the gains you want.

To gain 20 pounds of muscle in 6 months, you need to exercise 3 times a week, for 45 minutes-1 hour per session.

The key to success is intensity of exercise. You also need a rest day between workouts to allow your muscles to recover and grow – working out every day stunts your muscle growth and can lead to injury.

Get more sleep to gain muscle

The most underrated component of any workout is the role of sleep, and good sleep at that.

It has been proven that when we are in deep sleep (that is, when we have passed the REM sleep stage) our bodies produce natural growth hormones that are essential for muscle repair and growth. By not getting enough sleep, you are undoing all of your hard work in the gym and hindering your body’s efforts to grow and gain muscle.

So, to gain 20 pounds of muscle, make sure you get 8 hours of good sleep every night – and avoid caffeine or exercise before bed. Eating bananas is known to help with sleep, though not in all cases.

Isolation training will not help you gain muscle quickly

You’ve probably heard people talk about isolation exercises…meaning Monday is arms day, Tuesday is chest day, Wednesday is leg day, Thursday is back day. , etc., etc.

This type of routine is fine if you’re older, but not good for a skinny guy trying to put on 20 pounds of muscle, after all…you’re only working your body part once a week.. .and it will never make you GREAT.

As mentioned earlier, your workouts should be done 3 times a week and should include compound exercises that work your entire body, producing bigger, stronger, and more functional muscles.

Stick to “big core” exercises that work multiple muscle groups (Squats, Deadlifts, Chest Press, Woodchoppers, Bicep Curlsand Bend in line).

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