Stupid mistakes people make while gaining (genetics myth busted) - Tips to fix them

 Introduction:

Most of the skinny guys, do a lot of efforts in gaining muscle. But they are unable to do that because they have no guidance and they lack knowledge of what to do and how to do. Some of the things that you have to do to gain muscle.

Gaining muscle

·      Genetics

Stop blaming your genetics for your growth. Most of the skinny guys think that they are hard gainers and they can not gain muscle but it is not true. Gaining muscle is not genetic. So stop blaming on your genetics and get back to work. This is just a mental block. You just need to work on three factors:

Time

Consistency

Guidance

You can completely change your body type. Yes, it is possible. You just have to give some time to your body. It depends on your body that how much time it will take to transform. At least, you need to invest 1-2 years on your body.

                                                You have to be consistent with your training and daily routine. Consistency does not mean that you are training for 7 days a week, it is not right. You should go for at least 5 days a week. Give your body some time for recovery. To create something great is not easy. It is a slow process and it will take time and have patience. If you are training for 7 days a week then you are damaging your body.

                                                You should have the complete knowledge of what you are doing, what exercises you perform, its correct form and what you are eating. You can take guidance from others (who are experts in this field) or you can also take benefits of you tube as well.

·      Do not take mass gainers

Mass gainer

You do not need any type of mass gainer because when you take mass gainer, your weight increases not your muscles. Your weight can be increased like from fats and water. If you are serious about your body then do not take mass gainer. Your muscle can only increase from training, diet and rest.

                                              There is a lot of difference in gaining weight and gaining muscle. Weight can by many factor, it can be from fats, water or muscle. Gaining muscle is just increasing muscle that is lean muscle. Gaining weight is dangerous for you in long run. Gaining weight will slow down your metabolism, cause indigestion, acidity, bloating and increases insulin. Muscle gain is a slow process and it will take time.

                                                 Mass gainers contain a lot of sugar in it that is why it will cause problem in long run and it will definitely cause you diabetes. If you really want to take mass gainer then you can make it in your home.

 Ingredients of home-made mass gainer: Milk, peanut butter, banana, oats and almonds. Mix of them and your home-made mass gainer is ready. You do not have to spend a lot of money and damage your body. Supplement industry is very big and it can convince you to take these supplements but use your own brain and do not fall in such marketing strategy.

Things to do:

·      Progressive over-loading

Training for muscle gain

You need to train in a progressive manner. Progressive over-loading means you should train your muscle harder than before. For example: If you are training with 5 kg dumb bell in one month then you should be able to lift 6 kg dumb bell in second month. That means you are making your muscle more capable of lifting heavy weights and your body is adapting to lift more heavy.

                                      Progressive over-loading should be gradual and it depends on person to person. It can be one month for one person but it can be two months for another person. May be your muscle does not adapt to easily those heavy weights. In that case, you will be able to lift those 6 kg dumb bell in third month of your training. For 1-2 months, you have to train with that 5 kg dumb bell.

·        Calorie surplus

If you want to gain muscle then you should have to be in calorie surplus that means you have to consume more than your maintenance calories.

Weight gain

What are maintenance calories ?

These are the calories which is required by our body to maintain our body weight. You can calculate your maintenance calories from calorie calculator.

For example: If your maintenance calories are 2000. In this case if you want to gain muscle then you must consume more than 2000 calories (say 2200 calories). But this 2200 calories must come from food and not from mass gainer or any type of supplement. You must consume healthy and nutritious food.

·        Rest

Rest and recovery

Along with diet and training, you should focus on your rest that means your sleep cycle. Your body needs rest after your busy schedule of training and daily routine activities to recover. Your recovery is also very important because it will heal your damaged muscle. In this way your muscle is able to grow and will look bigger in size. 

Exercises to hit different muscle groups:

Triceps

For triceps, you can do dumb bell kick backs because  this exercise hit every part of your triceps.

Biceps

You can do dumb bell curls for your biceps. Choose only that weight which you can handle any do at least 4 sets of 12 reps.

Legs

You can do squats because it is very effective that trained body builders do that. You can also do lunges if you are not comfortable with squats.

Core/Abs

There are various exercises to train your abs but you have to careful while doing that because all of those exercises can hurt your neck. For abs, you can do reverse crunches, planks, Side-Russian twists.

Chest

You can do bench press with dumb bell or straight bar. If you want extra tension in your chest then you should do close hand push ups or diamond pushups.

Back

If you want a strong back then you should practice yoga daily. You can do superman pose, cat and cow pose and Surya namaskar.

Body weight exercises:

Body weight exercises

Here are some body weight exercises that you can do at home without any equipment. The following are the exercises:

Pushups

This is the basic body weight exercise that had done by every one in their childhood. It is also very essential for our body because it hits every muscle of upper body whether it is biceps, shoulders, triceps, chest and other minor muscle groups. That is why it is the basic exercise in army and military services. If it is easy for you, you can do variations like diamond, close hand, wide hand, archer, pike, one hand pushups.

Pull ups

It is difficult for most of the people because they are not used to of it. It targets your back muscles. If you can do this, believe me you can do any type of body weight exercise because the number of muscles, this exercise hits, no other exercise can do that.

Lunges and squats

These are the exercises for your lower body. You have to train your lower body for every weight lifting exercise. It also targets your core muscles

Planks

If you are doing nothing for your core, just do that and you will see the results in few weeks (depending on the fat you have). Core is not only your abs but your lower part of your spine as well.

Bridge/superman exercises

Most people have lower back issues. This exercise will give strength to your lower back and will relax your lower back muscles.

Mountain climb/skipping

These are the best cardio exercises that you can do if you want to reduce belly fat or any fat on any part of your body. If you do not have skipping rope then you can do imaginary skipping.

Conclusion:

All bodybuilders first start with these body weight exercises. There is a quote, "Learn to crawl before walking". If you have 50-60 kg of weight then use it for your own benefit. Learn to see positive in some negative.