The Approach For Skinny People
Gaining muscle mass can be difficult if you don't have the genetics of a Greek God. Of course most of us want an eyeball grabbing physique. You can have a lot of trouble keeping muscle mass if your metabolism is in overdrive. Eating more and lifting more isn't the right equation. Stepping into the gym can be like taking one step forward and two steps back. The results of doing the wrong exercises the wrong way, will only leave you toned with little muscle or strength gain. The bottom line is your over training. Over Training is not only unhealthy, it can actually cause you to lose muscle mass.
Well... let's change the traditional approach "that works for everyone else" to one that works for you. This is a quick and simple approach that discusses what movements to concentrate on.
The Ups and Downs
Eccentric and concentric are fancy words to explain the position of your muscle fibers. When your muscle fibers are stretched they are in the eccentric position, when contracted they are in the concentric position. Why is this important to know? Well... if you want to add mass you need to put micro tears into your muscles to gain new mass. Knowing which movement creates the most tears can increase your efficiency in the gym. If your metabolism is in overdrive we want to WHAM BAM "Thank you Mam!" your muscles before your metabolism even knows your in the gym. I want you walking out of the gym before your metabolism knows what the heck just went on. So... The movements that stretch out your muscles create the most micro fiber tears. Here I'll explain.
A good example of a compound exercise is the standing press. When your lowering the weight to your chest this is the eccentric movement. Your stressing your muscles when they are stretched. This creates more micro fiber muscle tears that need to be rebuilt. This translates into gaining muscle weight.
If you take longer to lower the weight to your chest and quickly pump the weight back up, your concentrating on the eccentric movement. You want low reps high weight and focus on eccentric movements. Stay with compound exercises like: squats, standing press, pull ups,etc... (exercises that use multiple muscles) This has a second purpose that's beyond the scope of this article.
Let Your Body Tell You When To Hit That Muscle Group Again
DOMS (Delayed onset muscle soreness) is a good indication of when to hit that muscle group again. If your sore, you're still healing. Leave sore muscles alone, unless your doing very very light reps. You can destroy your gains if you prematurely hit a muscle group that's not healed. If you must work out some soreness you can do some very light reps, but don't concentrate on that muscle group again until your soreness is almost completely gone. Soreness could take 14 days to stop, if that's the case... wait 13 days. That's a bit extreme but you get the idea. Your body will tell you, and you could still be healing even if soreness is gone. When you hit a muscle group before it's rebuilt you'll destroy any gains you may have had. Rest rest and rest some more.
Your Body Is Hungry So Feed It What It Needs To Gain Muscle Weight
As you build mass you need to up your calorie intake to support your new weight. A real simple guide is to take your weight multiply by 11 to and add 500 calories. So if last week you weighed 160lbs you needed to eat 160x11+500= 2260 calories. Now this week you weigh 165lbs so you need to eat 165x11+500=2315 calories. You need to keep increasing calorie intake as you gain mass. Break down those calories into macronutrients 50% carbs 25% proteins 25% fats. A normal metabolism would need 40% carb 40% proteins 20% fats. The difference is there for a purpose. Carbohydrates break down into sugar quicker for muscle consumption. A faster metabolism needs this quick glucose so you don't dip into reserves, hence the increased carb intake. This is a simple approach to get you started down the right path.
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