How to grow muscle? - The Skinny How Can Get A Good Muscle Growth In One Month

As a skinny guy or a person has difficulty gaining weight, I bet you would do anything to make your muscles grow faster. Right? ... I bet you've also browsed some bodybuilding magazines and read a series of articles, telling you that you need to spend a small fortune on pills and supplements to gain muscle mass. Right?

Well, as a skinny guy to gain weight with difficulty that I am myself, I can tell you make your muscles grow is easier than what the magazines would have you believe. At the end of the day, you have to remember that magazines make money by providing advertising space to major supplement companies and most of what they sell is unnecessary for the skinny guy who wants to do to build muscle in a month.

Here I'll show what you can start doing today to help make your muscles grow in a month and to transform your body into an Adonis ready to turn heads at the beach! :)

How to grow muscle? Tip # 1 - Come In Large

The biggest reason why, apparently, skinny guys can not grow muscle or gain weight is simply because they are not eating enough. Believe me, this was a shock to me when I discovered ... Why? Well, among all my friends, I was the one who always ate as much and still never gain weight ... He could make a three-course meal and then eat theirs too. Ja, ja! Apparently, yet still could not gain weight and muscle.

The reasons why he was not gaining muscle were:

a) I was not eating enough protein and / or calories. I was using around 2.000 to 2.500 calories per day and still required at least 3,500.

b) I was not eating regularly throughout the day. Ate up to three times a day, although sometimes dodged a meal, rather than stick to a routine of eating six times a day at regular intervals.

If you want to make your muscles grow quickly, then you MUST have a good diet to gain muscle mass. This will focus on good sources of protein such as lean meats (chicken breast or turkey), tuna, egg whites, nuts, peas, beans and legumes (like lentils and chickpeas). In general, as a rule of thumb, you should consume one gram of protein per gram of body weight, so if you weigh 150 pounds should consume about 150 grams of protein per day.

To make your muscles grow quickly, you should consume at least 3,500 calories a day (sometimes more), distributed in six meals with about three hours apart.

The protein shakes are not entirely necessary, but can help you gain muscle, when used as a drink for after your workout.

How to grow muscle? Tip # 2 - weight training for those who have difficulty gaining weight

To make your muscles grow quickly, need to make a weight training is an important part of your training.

Now, no need to become a gym rat ... In fact, 45 minutes to an hour a day will suffice. The key is to do full body workouts three times a week, and stick to the "big basic exercises."

Squats 1-3 sets of 8-12 repeticionesPress bench 1-3 sets of 8-12 bar repeticionesRemo with 1-3 sets of 8-12 Bicep repeticionesCurls 1-3 sets of 8-12 repeticionesExtensiones 1-3 sets lying triceps of 8-12 Calf repeticionesElevación 1-3 sets of 8-12 repetitions

How to grow muscle? Tip # 3 - Rest Properly

If you want to make your muscles grow quickly, then you must realize you can not force your body to grow. In saying this, I mean to devote time to proper rest is essential for muscle growth.

First of all, at least, need to take a day off between workouts, to allow your muscles to repair themselves.

Second, need to make sure you have enough sleep each night, eight hours a day is typical for most people.

Why sleep is so important to help you make your muscles grow?

When we sleep, our bodies secrete natural growth hormone that helps to rebuild and to "grow" our muscles. This is the single best reason why people over-training, struggling to build muscle mass. The secretion of growth hormone also increases with a good diet that contains plenty of protein. So make the dream part of your routine.