| If you were born skinny, you may not have the potential to gain the bulk
of an NFL lineman, but it’s completely possible for a skinny guy to put
on muscle. The bonus for you is that your body fat levels are naturally
low, so when you do gain muscle, you’ll be able to achieve a very
ripped look, which bigger, bulky guys often envy!|
Here are seven things I learned that can help the skinny guy...
No.7 SupplementsNormally, you can get from food all the nutrients, vitamins and minerals that you need. But if you’re trying to put on significant size and you’re exercising at a level that is constantly stripping your body of fuel, you’ll need help from supplements.
For calories and upping your protein intake, a protein powder is important. If you don’t want the typical gut distress that comes from eating protein powders, don’t just settle for any version of protein powder. Try to choose one without added soy and corn, with no artificial sweeteners, and with added digestive aids such as digestive enzymes and probiotics. For a more comprehensive overview of how to choose protein powders, read this article.
You’ve already learned about BCAAs, but other supplements that can effectively help a skinny guy gain muscle are:
-Creatine: 0.3 g/kg bodyweight for 5-7 days followed by 5 g/day.
-Carnitine: 750 mg, 2,000 mg/day, in 2 doses.
-Citrulline: 6-8 g, 30-60 minutes before exercise.
-Beta-Alanine: 2-5 g, 30-60 minutes before exercise.
None of these supplements are a substitute for lifting frequently and lifting heavy, but they will certainly help to enhance results.
No.6 Eat FrequentlyStrength training is very glycolytic, which means it burns a high amount of carbohydrates. Because of this, you shouldn't go into any muscle building workout without having eaten about 300-600 calories of a carbohydrate-containing meal two to three hours prior. This meal can include sweet potatoes, yams, oatmeal, quinoa, brown rice or any other healthy carbohydrate source. If you eat another similar meal after your workout, you’ll be able to put on size more quickly, as your muscles will rapidly absorb the sugars more quickly after a workout.
In addition, timing your protein intake with several small 20-25-gram portions split up through the day will be far more effective for gaining muscle, compared to a giant protein shake at the beginning and end of the day.
Ultimately, a skinny guy trying to put on muscle should be aiming to consume a pre-workout meal, a post-workout meal and at least four to five additional meals. This may seem like a lot of eating and food, but this is what it takes to build significant muscle if you’re skinny.
No.5 Use Amino AcidsA big secret among bodybuilders and strength training enthusiasts is a type of supplement called “branched chain amino acids” (BCAAs). These are special protein-building blocks that are rapidly absorbed and easily used by muscles during exercise. They’re cheap, easy to find and can be consumed without stomach distress both before, during and immediately after your workout, and can significantly increase muscle gain.
You should not train for size without amino acids in your bloodstream, and since digesting a steak can be tough during a hard workout, BCAAs are a good way to go. To gain muscle more rapidly, you should aim for 10-20 grams of BCAAs, consumed before, and then every 60-90 minutes during, your weight-training workouts.
No.4 Eat MeatSkinny guys who are vegans or vegetarians may cringe at this advice, but meat is muscle fiber, and it’s chock full of fats, proteins and hormonal precursors that help you to put on size more quickly. While you certainly can get adequate proteins from plants, it’s far more difficult to go the vegetarian route, and the volume of food you must eat is going to be very daunting and a bit distressing to your gut.
To maintain muscle, you need to eat about 0.55 grams of protein per pound of body weight, and to build muscle, you need about 0.7 grams per pound. In addition, you’ll need to eat an extra 500-1000 calories each day over and above your basal metabolic rate. This high volume of food and protein should include foods that naturally increase testosterone, including grass-fed beef, eggs and seafood (other lower-calorie testosterone-supporting foods include garlic and broccoli).
No.3 Mix It UpThe advice to mix it up should not be misinterpreted. I don’t mean you should change up your workout every day (which is actually good for fat loss but not very effective for gaining muscle). Instead, you should stick to the same workouts each week for three to five weeks, but you should use different types of strategies during your sets to challenge your muscles.
These strategies can include bouncing, explosions, quarter reps, ladder reps, stripping, supersets, super slow reps, forced reps, negatives and cheating. I explain each of these terms in the Get-Fit Guy article “How To Get Better Results From Weight Lifting.”
No.2 Lift HeavyMost skinny guys do not lift adequately heavy weights to build significant muscle. This is one reason why having a personal trainer or workout buddy at the gym will help you put on muscle faster -- you can lift more weight when someone is there to help you if the weight gets too heavy for you to safely handle.
While lifting with slightly higher sets (like 4-6 sets) and higher repetitions (like 10-12 reps) will help you build muscle faster than using low sets and low repetitions (which are better for power or brute strength), you still need to use weights that completely exhaust your muscles by the end of a set. For example, if you’re going to be doing 5 sets of 10 repetitions of a barbell squat, you should barely be able to stand for the last 3 repetitions. That is the kind of tough stimulus a skinny guy needs to build muscle.
No.1 Lift FrequentlyOnce you put it on, muscle is much easier to maintain than big lungs or good endurance. A runner begins to lose oxygen capacity within about three days of laying off workouts. But muscle only requires one workout a week for maintenance. However, muscle is hard to put on initially, and for skinny guys typically requires 4-6 workouts per muscle group to build (you can build even faster if you lift twice a day, but if you do that, you’ll need to take a full recovery day at least once a week, and allow at least four hours between workouts).
So what does it look like to lift frequently? One popular split that works very well is to exercise your chest and back on day one, your shoulders, biceps and triceps on day two, your legs and core on day three, then take one day of rest, and repeat.
Thursday, May 31, 2012
Wednesday, May 30, 2012
The musical mavens at Pitchfork have put together guide to the best summer festivals in North America and Europe: 10 for each continent.
See the full top 10 list of North American festivals below...
And for my European Peoples Click Pitchfork to see the 10 European picks.
WHAT: Hot 97’s Summer Jam
WHEN : June 3
WHERE : East Rutherford, New Jersey
WHO : Nicki Minaj, Rick Ross and Maybach Music, Waka Flocka Flame, 2 Chainz, Meek Mill, Young Jeezy, DJ Khaled, and more on the main stage, plus Azealia Banks, A$AP Rocky, Pusha T, Kendrick Lamar, Big K.R.I.T., Schoolboy Q at the pre-show.
New York radio station Hot 97’s legendary hip-hop fest will undoubtedly feature a raft of guest appearances. Plus: autograph signings, trivia contests, Summer Jam logo tattoos, and something called “the Eastside Gynecology Pavilion” [yikes!]
WHAT: Bonnaroo Music & Arts Festival
WHEN : June 7-10
WHERE : Manchester, Tennessee
WHO : Radiohead, Bon Iver, Danny Brown, Kendrick Lamar, Flying Lotus, Feist, St. Vincent, the Shins, the Beach Boys, the Roots, tUnE-yArDs, Major Lazer, Santigold, SBTRKT, Kurt Vile, EMA.
In addition to the bands, Bonnaroo also offers a Comedy Central-curated lineup of comedians, a silent disco, a movie tent, a shopping center, a hair salon, a poster show, a “big ass water slide,” and a
WHEN : August 3-5
WHERE : Chicago, IL
WHO : Black Sabbath, Jack White, the Weeknd, Justice, Frank Ocean, Black Sabbath, At the Drive-In, Passion Pit, Twin Shadow, Sigur Rós, Die Antwoord, M83, the Black Keys, Bloc Party, Chairlift, the Afghan Whigs, Franz Ferdinand, tUnE-yArDs, Twin Shadow, the Tallest Man on Earth.
The alt-rock behemoth takes over Chicago’s Grant Park with local food, a kid’s stage, a dance stage, and more.
WHAT: Woodsist Festival
WHEN : August 4-5
WHERE : Big Sur, CA
WHO : Woods, Real Estate, Fresh and Onlys, Thee Oh Sees, White Fence, Sun Araw, Ducktails, Pierced Arrows, Mantles, Peaking Lights
Woodsist Records, run by the band Woods, brings out their stacked roster and a few friends for their annual festival at the Henry Miller Library
WHAT: Rock the Bells
WHEN : August 18-19, 25-26 and September 1-2
WHERE : San Bernardino, CA, Mountain View, CA and Holmdel, NJ
WHO : Missy Elliott and Timbaland, Dipset, A$AP Rocky, Kendrick Lamar, Schoolboy Q, Nas, Too $hort, Slick Rick, Salt-n-Pepa, RZA, Ice Cube, Atmosphere, Yelawolf, DJ Quik.
The traveling hip-hop extravaganza hits three locations this year. Bone Thugs-N-Harmony will reunite to play E. 1999 Eternal in its entirety, Method Man and Redman will perform Blackout in full, and the Hit Squad (EPMD, Redman, Das EFX, K-Solo, and Keith Murray) will reunite.
WHAT: Budweiser Made in America Festival
WHEN : September 1-2
WHERE : Philadelphia, PA
WHO : Jay-Z, D’Angelo, Odd Future, Dirty Projectors, Passion Pit, Rick Ross, Santigold, Skrillex, Janelle Monae, Pearl Jam, Maybach Music (Rick Ross, Wale, Meek Mill), X.
Jay-Z curates and headlines this new festival on Benjamin Franklin Parkway in Philadelphia. President Obama may or may not do his Al Green impression.
WHAT: Hopscotch Festival
WHEN: September 6-8
WHERE : Raleigh, NC
WHO : Jesus and Mary Chain, Danny Brown, the Roots, Yo La Tengo, Julia Holter, Liars, Lambchop, Zola Jesus, Built to Spill, Baroness, Sunn O))).
John Darnielle will play a two-part solo Mountain Goats set: the first part will be acoustic Mountain Goats songs, and the second will be… all metal covers on piano. Megafaun will collaborate with Arnold Dreyblatt, Chris Corsano will serve as the “improviser in residence.” (Hopscotch is co-directed by Pitchfork Contributing Editor Grayson Currin.)
WHAT: ATP I’ll Be Your Mirror
WHEN : September 21-23
WHERE : Asbury Park, NJ
WHO : The Afghan Whigs, Louis C.K., Godspeed You! Black Emperor, the Roots, Factory Floor, Hot Snakes, the Antlers, Thee Oh Sees, Sharon Van Etten, the Make-Up.
Co-curated by the Afghan Whigs’ Greg Dulli and ATP, I’ll Be Your Mirror returns to the Jersey Shore town. There’s a cinema, mini-golf, bowling, and unlimited play at the Silver Ball Museum Arcade and Pinball Hall of Fame.
Tuesday, May 29, 2012
I'm NOT Interested in Trying to Work on Individual's Perceptions... I am Who I am, and if You Don't Take The Time to Learn About That [Me], Then Your Perception is Going to Be Your Problem... NOT Mine !
Sunday, May 27, 2012
Questlove talked to MTV about Lupe remaking "T.R.O.Y." for his new track "Around My Way [Freedom Ain't Free]" and he says that he thinks it's a good thing and he's glad that Lu did it.
Thursday, May 24, 2012
Lu called in to SwayInTheMorning on Shade 45 today. He talked about this whole situation involving Pete Rock... Spoke His Heart and Expressed HimSelf FULLY.
Furious Fiasco Some Might Call Him ! *Salute*
Wednesday, May 23, 2012
Rapper and advocate for education David Banner, who just released his new mixtape Sex, Drugs, and Video Games now releases visuals to his 2M1 Movement. 2M1 is a movement that Banner personally began, which he hopes will showcase that urban music is still valuable. The 2M1 campaign’s goal is to help artist gain more control over the music, movies, and content they release, and has been supported by MANY Artists and Hip Hop Icons.
Learn, Pledge, Support - www.davidbanner.com
Tuesday, May 22, 2012
And here it is, your first official Single of Food & Liquor II for your taste palette, produced by Simonsayz & B-Side. Click HERE to purchase this on iTunes!
Food & Liquor II: The Great American Rap Album pt.1 - 9/25/12
Buy the single on iTunes: http://bit.ly/KseKMD
Lupe Fiasco Speaks on New LP, American Culture, & More [Interview By: DJ Whoo Kid]-Is[Smile]-
Monday, May 21, 2012
Sunday, May 20, 2012
I believe in the brotherhood of man, all men, but I don't believe in brotherhood with anybody who doesn't want brotherhood with me.
I believe in treating people right, but I'm not going to waste my time trying to treat somebody right who doesn't know how to return the treatment... *Malcolm X Voice*
Thursday, May 17, 2012
|Lu's Artwork For "Around My Way [Freedom Ain't Free]".|
Thoughts on The Artwork ?
This Track Drops May 22nd!
Via - Lupe Fiasco
Wednesday, May 16, 2012
If it happens once... fine. If it happens twice, take note. If it happens multiple times, get ready to run the other way, or else you'll get involved with a woman that will take you for granted.
Unfortunately, there are women out there who have an expectation that things will automatically be done for them. Maybe she grew up being Daddy’s little princess. Maybe she dated a guy a few years back who did nothing but watch The Notebook, lie his coat down over puddles and buy her jewelry. The cause is not your concern.
Your worry should be, “Do I leave from the same door that I just opened, or is it best to use the back?”
Monday, May 14, 2012
Today is The Creator/Artist/Calligrapher/Designer/Owner of Calligrafy’s Birthday… and This Months “Beautified Series” is Dedicated To Him “Calligrafist”, There’s So Much To Say About Him… But We’ll Say “Happy Birthday and May You Be Blessed With Many More, Keep Working Hard and Remain Humble and Focused!”.
View More About Our “Beautified Series” on @Calligrafist's Personal Blog… One Stroke at A Time !
Saturday, May 12, 2012
One Reason So Few of Us Achieve What We Truly Want is That We Never Direct Our Focus; We Never Concentrate Our Power. Most Individuals Dabble Their Way Through Life, Never Deciding to Master Anything in Particular.
Friday, May 11, 2012
|May 18th, Club Horizon, 264 Hendrix Street, Brooklyn, Ny 11207.|
Click for Directions: J Train To Van Siclen Ave
Food Will Be Served, You Don't Wanna Miss This Celebration !
$20 Before & More at The Door, Hit Me Up ASAP For Tickets or RSVP !
10pm - 4am
Tuesday, May 08, 2012
|The Street Certified Single From Wod G [CEO of CIGM]... |
Can't Tell Me This Joint Don't Go Hard, Currently TEARING Up The Airwaves in Detroit... Soon To Be Heard in YOUR City !!!-Is[Smile]-
Promo Video From WodG and CIGM !
Official Video Coming Soon and Look For The Mixtape/Ep !
It's Gon' Be A HOT Summer... #StayTuned !
Download The Track and Share it !!!
Monday, May 07, 2012
Lupe Fiasco reveals new details of his upcoming album Food & Liquor 2 and talks Occupy Wall Street at the Beale Street Music Festival 2012.
Food Liquor 2 will be a double-disc release and that he’s releasing its first single on May 22 and speaks about ”Form Follows Function” a track he calls a MONSTER!
Sunday, May 06, 2012
Saturday, May 05, 2012
Now Here's The Official Video, directed by Bmike [2-cent].... Become Aware and Continue To Stand Up For What's Right !-Is[Smile]-
Thursday, May 03, 2012
I'm SURE She Gained New Fans That Night, She Was Awesome and Humble.
Not To Mention After She Finished Her Set, She Stayed Back, Signed Autographs, Spoke To Her Fans, and Was VERY Personable ! Such a Beautiful Individual !
Below is a Video of Her Performing "Remember My Name".
S/o To The Individuals I Was Able To Connect With and Network With at SOB's !