How to gain muscles as a skinny guy

Many suffer from the problem of being thin, either for reasons related to the genetic or hereditary factor, or for reasons related to a disease, or even for reasons related to the daily routine in terms of nutrition and physical activity, and from here we learn in the following how to build muscle for a slim body step by step.. So we followed.

 

What are the basics of lifting weights exercise?

The American College of Sports Medicine recommends that adults exercise at least twice a week and do 8-10 exercises, preferably 8-12 repetitions of each exercise in order to enjoy the health benefits of exercise and increase muscle mass. By exercising fewer repetitions with heavier weights, for example, instead of doing an exercise at a rate of 8-12 repetitions with a weight of 15 kilograms, it is preferable to do the same exercise, but 4-6 repetitions with a weight of 30 kilograms, and you must also exercise with the correct and ideal motor performance So that you get the real benefit from it without causing any physical harm to you.

To find out the appropriate weight for the number of repetitions, perform the exercise with a weight that you can carry to a weight that reaches the stage of muscle failure, which is the inability to lift the weight, and enter the information into the Maximum Repetition and Load Calculator (1RM)

Free weight exercises for skinny guys

Free weight exercises such as dumbbells and barbell exercises are among the difficult exercises that improve physical fitness and strengthen the nerves. Thin men should look to carry heavy weights to do the appropriate repetitions for each of the compound exercises such as: chest exercises, squats, push-ups and dead lifts, and preferably also Looking for heavy weights while doing biceps exercises with barbells, dumbbells, and triceps exercises such as the French double exercise, and make sure there is someone standing to help you with the exercises if you intend to exercise with heavy weights so as not to be harmed.

Gym exercises for the skinny guys

Sports machines offer a more direct and directed focus to specific muscle groups than free weights and can work on all major muscles as with free weights. The exercises you should focus on especially on the exercise equipment are chest presses, shoulder presses, leg presses, triceps on the cable, and curls for the legs and arms.

 

Muscle building diet for a lean body

The body needs to build muscle, whether it is skinny or lose fat if it is obese and replace it with muscle.

• Always make sure to eat breakfast that contains eggs, milk and oats

• Lunch should contain healthy fats found in meat, fish and chicken, and stay away from saturated fats.
• Avoid eating sugars and salts in meals because they increase water retention under the muscles.
• Iron exercises In order to avoid the formation of lower abdominal fat, you need to do abdominal muscle exercises for 10 minutes after carrying the iron.
• To increase muscle mass growth faster, testosterone must be stimulated
•  Avoid taking hormone amplifiers at the beginning of your diet so that the building of nutritional tissue for muscle is not atrophied.
• Drink plenty of water, especially during bodybuilding exercises and muscle building, so that the muscles do not dry out.
• Rest is one of the most important things that must be taken care of to reduce physical activity and increase muscle recovery.

 

What are the causes of extreme thinness?

It is mentioned that extreme thinness may be due to many diseases that may affect the body, perhaps the most important of which are the following:

• Having a loss of appetite.
• As well as anemia.
• We add to that the genetic factor.
• And the case of an increase or hyperactivity of the thyroid gland.
• Or having [chronic diseases such as: diabetes.
• As well as in cases of intestinal worms.
• Being thin is a symptom of cancer.
• In some cases, some medications cause weight loss and appetite.
• It is important to ensure that you do not get sick with the desire to lose weight.
• Or some mental illness such as the desire to vomit food.
• And finally, a food allergy.

Hence, we have known how to build muscle for a slim body, but we always advise you to make sure that you do not suffer from any symptom or disease that may cause thinness. 

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