Being skinny is just as annoying to a hard gainer as is trying to lose weight for someone that is over weight. Just because people are skinny dose not mean that they are happy.
For years i struggled to gain weight. During my teen years i ate whatever i wanted and when i wanted and just could not gain weight. My limbs were long and thin and you could see my ribs through my skin. I was am an ectomorph.
The following weightlifting tips are for ectomorphs. An ectomorph is basically someone who is naturally skinny and finds it hard to gain weight and muscle. These are generally refereed to as hard gainers.
The hard gainers first objective should be to gain weight. As much as you may think weight gain is not impossible and everyone can gain weight with the right nutrition plan. Ectomorphs generally will not have the strength and endurance to spend hours a day in the gym so their training approach needs to be different in order for them to gain muscle size and weight.
Muscle mass for the ectomorph will develop very slowly but as long as you are eating lots and training using the right programs you will gain weight.
Weightlifting Tips For Skinny Guys
Use lots of compound movements when you workout, as these build the most muscle mass by stimulating the most muscle fibres.
Stick to 3 weightlifting sessions per week, any more and you may risk over training which will not only put you off training but will hinder your progress.
Consume more calories then your body burns per day. This is the trick to gaining weight. Eat, eat and eat.
Get at least 8 hours sleep per night. Your body grows when its at rest so get as much as you can. This is an excuse to be lazy.
Top Tip
Consistency is the key to success, if you keep missing meals and making excuses not to workout then you wont see results. This is an obvious tip but gets looked over a lot.
Weightlifting Exercises For Hard Gainers
Like i mentioned before the best exercises for gaining the most muscle are compound exercises. These are the big multi joint exercises that involve the largest muscle groups and involve the most parts of the body.
These exercises also lets your body work through a natural range of motion and are all free weight exercises. The main problem with machines is that they limit the movement and you don't get the added benefit of working the stabilizer muscles.
Bent Over Rows
These can be done with a barbell or dumbbells. Great for back and biceps.
Deadlifts
A good exercise for the lower back, legs and strength building.
Clean And Press
A classic strength and muscle builder for upper body and shoulders.
Bench Press
King of the chest builders. This can be done incline, flat or decline.
Pull ups
My favourite upper body strength builder. Great for the back and biceps and a show of strength.
Dips
Another great body strength exercise which will hit your chest, shoulders and triceps muscles.
Squats
A great strength builder and will increase the size and power in your legs.
The above video shares some great weightlifting tips with you as well as demonstrating all of the above exercises and an explanation of why they are so important.
One of the best free information books which provides 20 great weightlifting tips for hard gainers is the following free publication. This ebook has been around for a few years and contains a great deal of useful tips to help the ultra skinny bulk up.
If you want more weight training and muscle building tips then you can instantly download this free ebook and video coaching series.
This free ebook covers everything you need to stop being skinny and start gaining muscle and weight naturally.
You will need a PDF reader like adobe or similar to read the above file. You can read it online by simply clicking the link or download it to your computer by right clicking your mouse and selecting the save as option.
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