From Lanky to Muscular: Tips to Achieve a Sculpted Physique

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Let’s face it, it’s hard to gain muscles if you’re born skinny. Although it will take more effort, it’s quite possible to achieve the best shape of your life even if you’re rail-thin. Want to transform your body and develop a leaner, more muscular physique? Consider these tips:

Take BCAAs

Always train and take amino acids to boost muscle mass rapidly. Amino acids supplements are bodybuilders’ best-kept secret. You want to take supplements with “branched chain amino acids” or BCAAs. BCAAs are a type of amino acids that absorb quickly and utilized effectively by the muscles when exercising. Unlike some types of amino acids, BCAAs are easy on the stomach and affordable too. And you can see immediate results.

We recommend taking 10 to 20 grams of BCAAs before working out. Then, take another dose of BCAAs every 60 minutes while training.

Pump Iron Frequently

The key to developing big, beautiful boulders of muscles is constant stimulus. And nothing stimulates the muscles better than lifting weights. Weight training will give you rapid results too. A great tip is to always lift the weight with a spotter. This way, you can lift heavier weight for tougher stimulus. A spotter can always assist when needed. Aim for slightly higher sets and higher reps (10 to 12).

Lanky guys have to perform 4 to 6 workouts per muscle group to achieve mass and definition. You can build muscles faster if you lift twice a day. However, if you do this, make sure you get ample rest the next day. You need to recover for at least a day once per week. Also, allow at least four hours of rest between workouts.

Eat High-Quality Foods

Eating protein-rich foods is a critical part of a bodybuilder’s diet. So make sure you eat plenty of meat. You need all the protein you can get your hands on to build muscles. But don’t ignore carbs too. You need complex carbohydrates to energize the body. If you don’t eat enough carbs, your body will start breaking down proteins for energy. This will defeat the purpose of building muscles. The best foods to increase muscle mass include poultry, steaks, oats, nuts, pasta, fish and dairy products. Whole grains, brown rice, and eggs are great sources of protein and complex carbohydrates too.

Eat Every 2 to 3 Hours

Instead of eating 3 big meals each day, eat every two to three hours instead. You want to eat smaller meals. When working out, the body constantly needs nutrients to feed the muscles. Eating three big meals is not enough to nourish the muscles. You have to eat more frequently! We recommend adding high protein snacks in between meals. Start with a hearty breakfast, a mid-morning snack then a protein-rich lunch. Have another low-calorie snack two hours after lunch then a protein shake after working out. End the day with a protein-rich dinner and drink another protein shake before retiring to bed.

Perform Compound Exercises

Don’t rely on gym equipment or fancy machines to build muscles. The most effective method to increase muscles is performing compound exercises. Do lots of squats, deadlifts, bench presses, and overhead presses. These exercises will push the body to accelerate muscle growth!


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