How can skinny people build muscle?

Having muscles is something men want very much. Most men have chest and arm muscles, while athletes or those who do fitness regularly have more muscles. For thin people, having muscles is a dream, so many thin people hope to increase body muscles through exercise. So how can thin people build muscles? First of all, you need to develop a reasonable and suitable exercise plan, which should include diet, exercise volume, movements, etc. If you meet these requirements and persist in exercising, you can build muscles.

A complete fitness program should include eating (diet), exercise (training), and sleep (sleep). Exercise consists of three main parts: cardiopulmonary, strength, and flexibility. In view of this, the training plan I give is: start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and 40-50 minutes of strength training in the middle.

Strength training mainly includes:

1) Back: Pull-ups (pull-downs in front of the neck); 2) Chest: Flat bench press (seated chest press); 3) Legs: Barbell squats (Smith squats); 4) Shoulders: Barbell presses (dumbbell presses); 5) Arms: Barbell curls (dumbbell curls); 6) Abdomen: Sit-ups (leg raises).

Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

Diet: Eat small meals frequently, and consume more eggs, milk, and meat in moderation. The daily diet is: moderate protein, less fat, and high carbohydrates. The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed bread, noodles, rice, as well as sweet potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steak, etc. Sleep: It is best to sleep for 8 hours every night, and if you have time at noon, you can take a 30-minute nap.

Try to arrange your training time in the afternoon to evening, because the human body's strength and flexibility are at their best during this period. Finally, I wish you a speedy fitness success! The 14 secrets to increasing muscle mass: heavy weights, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts and movements, peak contraction, continuous tension, relaxation between sets, training large muscle groups, eating protein after training, resting for 48 hours, and preferring lightness to falseness.

How can thin people build muscles? Muscles can be formed by exercising and maintaining health through the above-mentioned points. However, thin people should also pay attention to the fact that it takes a certain amount of time to form muscles. To have muscles in a short period of time, you need to increase the amount of exercise, and your diet must also keep up. After the increase in exercise, the patient may still feel physical fatigue. You can increase the amount of exercise every day, but you cannot necessarily increase the amount of exercise, otherwise it will affect muscle training and cause various harms to the body.