How To Gain Muscle As A Skinny Guy (HARDGAINER BULKING TIPS!)

Summary

In this video, the speaker breaks down the essential steps for building muscle, especially for 'hard gainers.' He emphasizes the importance of training intensity and calorie surplus for muscle growth, explaining that consuming more calories than you burn is crucial. The video offers practical tips, like incorporating more fats into your diet (since they are calorie-dense) and creating a homemade mass gainer shake. The speaker shares a detailed recipe for the shake, which includes whey protein, banana, berries, oats, and peanut butter, providing an easy and effective way to achieve a calorie surplus for muscle gain.

Takeaways

• 😀 Muscle growth occurs when you place stress on muscles, causing them to adapt and grow stronger.
• 😀 A calorie surplus is essential for building muscle mass, as it provides the energy required for muscle recovery and growth.
• 😀 To create a calorie surplus, you must consume more calories than you burn, making your body store the extra energy as muscle.
• 😀 Fats are calorie-dense (9 calories per gram) and can help you easily meet your calorie surplus goal.
• 😀 Eating too much of any food can lead to fat gain, but fats are especially useful for those struggling to consume enough calories.
• 😀 Foods like peanut butter, oils, and nuts can help you increase your calorie intake without needing to eat large portions.
• 😀 A homemade mass gainer shake can provide an easy, high-calorie solution to help you meet your daily calorie target.
• 😀 A sample mass gainer shake includes whey protein, banana, berries, almond milk, peanut butter, oats, cinnamon, kale, and honey.
• 😀 Consistency in calorie intake and training is crucial for building muscle mass over time.
• 😀 If you're a hard gainer, incorporate fats into your diet to maximize calorie intake and support muscle growth.

Q & A

What is the main purpose of the body in relation to muscle growth?

The main purpose of the body is to survive, and any physical traits, including muscle growth, evolved to help achieve this. Muscle grows as a way for the body to adapt to physical stress, making it better able to handle future challenges.

How does muscle growth occur in response to training?

Muscle growth occurs when muscles are placed under a specific amount of stress, such as through lifting weights. This stress forces the muscle tissue to adapt by growing stronger or larger.

What is a calorie surplus and why is it important for muscle gain?

A calorie surplus occurs when you consume more calories than you expend. It is important for muscle gain because it provides the necessary energy reserves to support intense workouts, aid recovery, and promote muscle growth.

What is the relationship between hard training and a calorie surplus?

Hard training and a calorie surplus go hand-in-hand. Intense training stresses muscles, while the surplus of calories allows the body to recover and build stronger muscles by providing additional energy and nutrients.

How do fats contribute to a calorie surplus?

Fats are denser in calories than proteins and carbohydrates, with 9 calories per gram compared to 4 calories per gram for the other two macronutrients. This makes fats a more efficient way to increase caloric intake without consuming large volumes of food.

Why is it recommended to incorporate more fats into the diet for hard gainers?

Hard gainers often struggle to consume enough calories to build muscle. Fats, being more calorie-dense, provide an easier way to reach a calorie surplus without having to consume large amounts of food.

Can consuming too much fat make you fat?

Consuming too much fat, or any macronutrient, can lead to weight gain, but fat itself will not inherently make you fat. The key is balancing calorie intake and expenditure.

What are some practical ways to increase caloric intake?

One practical way is to add calorie-dense foods like peanut butter, which can easily be added to shakes, meals, or snacks. A tablespoon of peanut butter provides about 90 calories, which can help increase daily caloric intake.

What is a homemade mass gainer shake and how does it help with muscle gain?

A homemade mass gainer shake is a blend of calorie-dense ingredients like whey protein, bananas, berries, almond milk, peanut butter, oats, cinnamon, and honey. This shake can provide over 1,000 calories per serving, helping hard gainers increase their caloric intake and build muscle.

What are some of the key ingredients in the recommended mass gainer shake?

The key ingredients include whey protein, a banana, frozen berries, almond milk, peanut butter or almond butter, oats, kale, cinnamon, and honey. These ingredients work together to provide a balanced mix of calories, protein, and nutrients for muscle growth.