How to gain muscle!
If you did not notice, I am tall. Not only am I tall, but I have very long legs for my height, which makes gaining weight (fat or muscle) very difficult. If gaining muscle is as hard for you as it is for me, let me help you. First of all, gaining muscle naturally takes time, and gaining muscle when you are as long as I am may take a lot of time. The way I look at it though, is that time will pass anyway so you may as well work toward you goals!
Here we go: Diet and exercise!
Probably not what you wanted to hear, but again, time will pass, might as well work toward your goals. As tempting as steroids may be, they can be extremely dangerous to your health. I recommend putting in the time and effort so you may not only have the look you want, but you will also have your health.
1. EAT. Eat a lot.
a. Eat the right foods though. Protein is important, but remember animals are not the only source of protein! Nuts, seeds and legumes are great sources of protein. You do not need to make major changes in your diet, just add Greek yogurt topped with sunflower seeds, for example.
b. If you have the perfect workout plan and are still not gaining weight, the problem is probably in your diet. Although you may think you are eating enough, you may not be. Track your diet, and add a small meal to your usual intake.
2. Supplements will only help so much, and they are expensive. However, I live for chocolate protein…specifically Lean Active 7’s chocolate cake. When they discontinued chocolate cake I felt the biggest heartbreak yet.
a. Food is the best source of protein, but if you are struggling to eat enough, protein powder can be a yummy addition to your diet
b. Amino acid supplements are good, but not necessary. The previously mentioned foods can provide the necessary aminos. However, especially if you love shoyu, try Paul Bragg’s amino acids. It is a shoyu substitute that also happens to be amino acids. Onolicious.
b. You may not realize that training for strength and size are not necessarily one in the same. I am not recommending any particular number of reps or sets because it completely depends on fitness level, current physical state, goals, etc. I will explain the principles though,
i. Higher reps
ii. Higher sets
iii. Medium loads
iv. Isometrics can be incredibly effective, but do not overload your CNS
v. Keep training to shorter sessions
vi. Recover fully in order to ensure muscles have had time to grow
4. Sleep well
a. Your muscles grow in your sleep. Ensure you get enough rest.
Feel free to ask me any questions you may have! This is a general guide, but every person is different and gains differently.