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

So you want to gain 20 pounds of muscle fast? Whatever your reason, gaining 20 pounds of muscle within 6 months is totally achievable as long as 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 in order to gain 20 pounds of muscle fast just happen to be the main reasons why most skinny guys fail to achieve significant muscle growth no matter how hard they try.

These five things are:

Muscle Gain Diet = Eat Loads

Simply put, you need to eat a lot and consume vast amounts of quality calories in order to gain 20 pounds of muscle quickly. For instance the average male is supposed to consume between 2,000-2,500 calories per day...however, if you are looking to gain pounds of muscle you should be increasing this to around 3,500 spread over 6 meals.

Protein intake should increase also - a rule of thumb is 1 gram of protein per 1 pound of bodyweight...i.e. if you weight 150 pounds you should consume around 150 grams of protein.

Heavy Weights and Lower Reps

What does it matter if you can 30 reps on a low weight? I mean, that's all well and good, but it's never going to get you BIG.

This is a common mistake among skinny guys trying to gain 20 pounds of lean muscle mass, since they think that the numbers are really important.

The best way to train and build muscle quickly is to up the load and perform high-quality repetitions and small numbers of sets.

I try to aim for around 3 sets of between 8-12 reps...this is known as high-intensity low-volume training.

Workout LESS Often

Going down the gym all day every day is simply not necessary to gain 20 pounds of muscle. In fact if you're doing that, then it's probably a major reason why you're not seeing the gains that you would like.

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

The key to success is the intensity with which you workout. You'll also need a rest day between workouts to allow your muscles to recover and grow - working out every day only stunts your muscles' growth and can cause injury.

Sleep More To Gain Muscle Mass

The most underestimated element in any bodybuilding routine is the role of sleep, and good-quality sleep at that.

It has been proven that when in a deep sleep (i.e. once you've got passed the REM stage of sleep), our bodies produce a natural growth hormone which is essential to muscle repair and growth. By not getting adequate sleep you are simply undoing all your hard work in the gym and hampering your body's attempt to grow and gain muscle.

So, to gain 20 pounds of muscle make sure you allocate around 8 hours per night of quality sleep - and avoid any caffeine or exercise right before bedtime. Eating a banana has been known to aid sleep, although not in all cases.

Isolation Training Won't Help You Gain Muscle Fast

You've probably heard people talking about isolation exercises...i.e. Monday is arms day, Tuesday is chest day, Wednesday is legs day, Thursday is back day, etc, etc.

This type of routine may be fine if you're already big, but it's no good for a skinny guy looking to gain 20 pounds of muscle, after all...you'd only be working out each body part ONCE per week...and that's never gonna get you BIG.

As mentioned earlier, your workout routine should be performed 3 times per week and should consist of compound exercises that work your whole body, and produce bigger, stronger and more functional muscles.

Stick to the "big basic" exercises which work multiple muscle groups (Squats, Deadlifts, Chest Press, Woodchoppers, Bicep Curls, and Bent Over Rows).

Discover how a self-confessed "skinny twerp" called Vince Delmonte overcame his "skinny genes" and packed on 41 pounds of lean muscle mass to become a National Fitness Model champion ==> Gain 20 Pounds Of Muscle.

Top 4 Must Know Tips On How To Build Muscles For Skinny Guys

Hey you skinny dude, I know you had enough of those embarrassing, awkward situation where you feel you are the weakest, smallest thing on the planet. That's why I will share to you these amazing 4 tips to build some muscles!

Aside from making you feel good, this will actually help you to prevent common injuries that you may get if you are weak, small and skinny.

In any type of physical activity you must be aware that there is a chance of getting hurt, OK? So, in doing these tips, you must take double careful and try not to hurt yourself. These are pretty simple yet powerful.

Muscle Building Tip # 1: Prevention is the best medicine.

There is no doubt and no debate that this is a fact and your probably heard this more than twice too. This is because it is a fact. When doing your workout, keep focused and think about the things that you do to avoid any accidents and injuries.

Body Building Tips # 2: Do Warm Ups properly

It is always to do warm up before doing any kind of workout or exercise. This is a must! Do not skip this step as you will definitely will hurt yourself. Before lifting weights or any other exercise, warm up first. It does not matter if you want to do many repetitions of any exercises, you have to do warm ups.

Body Building Tips # 3: Stretching

At the end of every exercise, do some stretching for a couple of minutes. It does not matter if you did a heavy, rigorous workout, or a light one, it is important to take a moment, a couple of minutes and do proper stretching. This will loosen up any tighten muscles that was stressed during the workout.

Body Building Tips # 4: Be aware of the proper weight lifting techniques.

If you can, always get a good trainer if you are going to the gym. He will know the right exercises that you must first do. They also know the proper weight lifting techniques that you can apply for yourself.

Extra Important Tip # 1: Have A Good Night Sleep

Take a rest. Do not try to go to the gym 7 days a week. Always take a good amount of sleep and rest. Remember that muscle will not grow if you do not have enough sleep. http://How-To-Build-Muscles.com will show you the excellent way of building muscles. Check it out and follow the link. Learn how to build muscles today and be the confident man you want to be.

Hope you learn something here and please send me an email showing your progress. admin at howtobuildmusclesup.com - Remember that the only thing is standing between you and a hunky of a body is discipline, consistency and determination

Skinny to Muscle - Tips to Gain Muscle Fast!

Going from skinny to muscle is not as hard as many people say but it is harder than perhaps you might think due to the genetics in your body that keep you getting fat but also inhibit muscle growth. If you are looking to gain muscle fast not just incrementally then it becomes another step harder that the only solution is to work harder but more importantly to work "smarter".

This does not mean you can find shortcuts around hard work but it does mean that you, the skinny guy who wants a ripped physique needs to plan your workouts and understand exactly how your body works so you can be more efficient and spark muscle growth in extreme amounts! These tips proven to work for skinny guys to build muscle can get you started.

1. Do Not Do More Than 10 Reps

If you are doing more than 10 reps per exercise then you are not activating the right muscle fibers but instead activate the "slow-twitch" muscle fibers that have the least muscle growth opportunity. With this in mind you should always choose weights that would mean that an 11th rep would not be possible as to recruit the muscles you really want to grow.

Fast muscle growth equals heavy lifting and a heavy lifting mentality must be present in your workouts because doing more of a light weight does not increase your strength and muscles ... you have to CHALLENGE yourself and your muscles.

2. Lower Workout Time, Increase Intensity

A simple equation: Work / Time = work capacity

This means that to increase your work capacity (a mixture of fitness and strength) you either have to increase your work which is what most people think they need to do, but you can also Decrease the time you do the work in for the same result!

This is another challenge to your body and one that actually saves you time because spending hours upon hours in the gym is pointless if you could do the same amount of work in 30-45 minutes. This will really push you to the limit but it is well worth it, move on to the next exercise quicker, take shorter rests .. compress everything and the weight will stack on faster.

3. Only Do One Exercise per Muscle Group

Punishing your muscles do not make them grow and will not get you from skinny to muscled. You need to stress them and challenge them but once that task is done and you have sparked the muscle growth further exercise on that group is wasted.

So do the right number of reps and sets for a muscle group, but once you have reached your 100% maximum effort on that muscle group you have activated all the required muscle fibers so you should move on.

4. 3-5 Sets per Muscle Group Only

If you are doing more sets that this on a muscle group then you need to look at your intensity level!

As a general rule the first 1 to 2 sets should be about 85% max effort, the next set at 95% and the last set(s) at 100%. The last sets are the ones that really spark the muscle growth as you attempt to go beyond your body's abilities which forces it to adapt and start trying to get bigger to cope. You should also be trying to force an extra 1-2 reps or a little bit more weight on those last all out sets for maximum muscle growth.

5. Track Your Strength Increase to 5% More Per Fortnight

It can be easy to fall into a routine with weight training but if you really want to go from skinny to muscle then you need to pay attention to each and every workout and track your progress or you risk just going through the motions and not really challenging yourself.

For each exercise you should be increasing the weight by about 5% every two weeks. Writing these things down really helps you focus on progress and when you achieve them gives you the motivation to go back in every time with vigor and determination!

These tips are not just a bit of good skinny to muscle advice, they come from one of the most respected bodybuilders around who like you was not blessed with great muscle building genetics but was for most of his life a skinny little runt!

Click below to find out what he has to say and what he can do for YOU.
http://skinny-muscles.1001-solutions.info