Learn how to build muscle fast. Even if you're a skinny guy or hardgainer you can gain weight and bulk up if you just follow this diet and workout advice. The link to create you're own bulking meal plan is below and by sticking to your macros you'll gain healthy weight while building muscle mass. 🔥 FREE 6 Week Shred: 🤍GravityTransformation.com 📲 Fat Loss Calculator: 🤍bit.ly/gt-calculator27 Timestamps: #1 Not Eating Enough Calories 1:07 #2 Increase Your Carbs 4:02 #3 Progressive Overload 5:20 #4 Undulating Periodization 7:09 #5 Eat Enough Protein 7:55 #6 Don’t Overdo Cardio 9:17 #7 Get Enough Sleep 10:46 If you consider yourself a hardgainer and you find that no matter how hard you try, you just can't pack on any more muscle you're probably wondering, "what am I doing wrong here?" You've probably spent months, or maybe even years trying to bulk up but you're still skinny, you don't have much noticeable muscle mass, and most of your t shirts are still baggy, especially around your arms. Meanwhile you see other people that just seem to have an easier time than you. People that might not workout as much or they might eat the worst foods, yet they seem to be able to build muscle just by looking at a dumbbell. This can become really frustrating and even if you're a persistant person that doesn't quit, it can be very easy to simply label yourself as a hardgainer and to start making excuses. But the truth is that you're not a hardgainer. That's right....you heard me.. you're not. Sure everyone's biology and physiology is different, and sure you may have a slightly tougher time building muscle than others, but most of what you believe about being a hardgainer is just a myth that's keeping you skinny. In reality, if you just do the 7 things that I"m about to show you consistently, I don't care how much of a hardgainer you think you are, you're going to bulk up. The first and most common problem for... Research: 1. "consumption of amino acids, in particular leucine, stimulating increased muscle protein synthesis via the mTOR signaling pathway" Link: 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC3514292/ 2. "long-term severe CR reduces serum total and free testosterone" 🤍🤍ncbi.nlm.nih.gov/pubmed/20096034 "Restricting calories increased the total output of cortisol" 🤍🤍ncbi.nlm.nih.gov/pubmed/20368473 3. Extreme calorie surpluses provide no muscle-building benefit but do cause fat gain. See figure 1 of the study 🤍🤍ncbi.nlm.nih.gov/pubmed/23679146 4. Bench press strength associated with chest size: See figure 1 🤍🤍ncbi.nlm.nih.gov/pubmed/24169471 5. "more successful powerlifters typically have higher degrees of muscle mass expressed per unit height and/or bone mass" 🤍🤍ncbi.nlm.nih.gov/pubmed/25611080 "the significant differences were for muscle mass and muscular girths, it would appear likely that these differences contributed to the stronger lifters' superior performance." 🤍🤍ncbi.nlm.nih.gov/pubmed/17786689 🤍🤍ncbi.nlm.nih.gov/pubmed/19826300 6. Ideal protein intake is 1.6g/kg or about 0.8g/lb See Figure 5 🤍bjsm.bmj.com/content/52/6/376 7. "greater protein intakes and a more even distribution across meals are modifiable factors associated with higher muscle mass" Link: 🤍🤍ncbi.nlm.nih.gov/pubmed/27465379 "an even distribution of daily protein intake across meals is independently associated with greater muscle strength" Link: 🤍🤍ncbi.nlm.nih.gov/pubmed/28515070 8. “a balanced distribution of daily protein intake" "acutely stimulated the synthesis of muscle contractile proteins more effectively than a skewed distribution" 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC4420900/ 9. Concurrent training: The negative effect that cardio has on lower body strength/muscle mass See Figure 1 🤍🤍ncbi.nlm.nih.gov/pubmed/22002517 10. "resulting in an increase in AMPK activity after endurance exercise" & "AMPK"... "leads to the inactivation of mTOR and a decrease in the rate of protein synthesis" 🤍🤍ncbi.nlm.nih.gov/pubmed/17095927 (10.5) 2% Carbs vs 77% carbs effect on Muscles 🤍🤍ncbi.nlm.nih.gov/pubmed/15879168 (11) Testosterone to Cortisol Ratio 60% carbs vs 30% carbs 🤍🤍ncbi.nlm.nih.gov/pubmed/20091182 (12) "The carbohydrate restriction program caused a significant reduction in the number of squat repetitions performed" 🤍espace.library.uq.edu.au/view/UQ:142963 (13) "Approximately 1 hr of SR on five nights a week led to less proportion of fat mass loss" "despite similar weight loss" 🤍🤍ncbi.nlm.nih.gov/pubmed/29438540 (14) high-GI meal resulted in a significant shortening of SOL in healthy sleepers 🤍🤍ncbi.nlm.nih.gov/pubmed/17284739
eat more, lift more, sleep more. Sounds almost intuitive
Eat more food!!! Get enzymes and probiotics off Amazon or eBay to help digest the food ur eating!!!
I started at the gym 3 weeks ago and I have 11% fat ( My belly is a little bit flabby). I wanted to increase my muscles faster and I wanted to know if I should do bulking. Any ideas?
This defines me physically 60i8iZGi2Z4&t=0m01s 0:01
extra calories get stored as fat?
Man i will bie jacked af thanks bro
Thanks! This help a lot, gain information is very lethal to people who just started like me😂 cuse if u starting doing something without knowledge to do it properly u just gonna hurt urself more. Anyways very helpful video!
60i8iZGi2Z4&t=10m48s 10:48 me watching this at 3 am be like:🖕😭🤫
Is that Jeff Dahmer working out at 60i8iZGi2Z4&t=0m16s 0:16 😂
very helpful, thank you
I went from 46kg (105lbs) at 5'11 15 years old to 64kg (140lbs) at 6'0 16 years old. I went from seriously underweight to skinny. I still look skinny but I've made A LOT of progress. I can squat 70kg (150lbs) 5x5, deadlift 100kg (225lbs) and bench press 50kg (115lbs) 5x5
Hey I’m trying to start growing muscles, I’m 6ft 5 - 14 years old and very skinny… Does anyone recommend a protein shake product - don’t know what protein shakes are good or bad! Or if there’s even any difference at all between the protein shakes💪🏽
Been going to the gym for 5 months iv just turned 16 I went into the gym at 55KG and now now I'm just under 65KG my metabolism is very bad I struggle to gain weight I'm 5'8" and still not happy with myself I feel like I'm doing something wrong hope this helps
They seem to build muscle just by looking at a dumbell 💀
This..this is actually me
Wht to do if person is skinny fat ?
I get bullied by my parents for being skinny
Does heavy weight makes a skinny guy skinnier if he does not eat enough ??