Struggling to gain size

Ways to pack on muscle if you have been skinny your whole life

Being a hard gainer is tough. Feels like nothing you can do will make you add on extra size, frustratingly nothing seems to work, it doesn't matter how much you want it to. Here are 4 easy ways you can change that today (without needing to watch 50 YouTube videos...).  

1.  Pre Workout Meals - Simply put, you need carbs to fuel your workout. These don't just give you energy, they also enhance the muscle building process that you get alongside protein. So, your pre workout meal should contain a protein source and a simple carb that can be something as easy as a protein yoghurt and a banana or protein shake and cereal.             

                                                                                         

2. Post Workout Meals - It's important to fuel your muscles after a workout, ideally inside the 30 minute window. This will need to be a good source of protein and a form of carbs, for a hard gainer (someone who is naturally skinny and struggles to add size) a protein shake alone won't be enough, as there is very little carbs in these. It is critical to get simple carbs in as it starts the muscle growth process. After the workout, look to have 1 of the following: (Chicken wraps, chicken pasta, Greek yoghurt with protein granola)                                                                                      

3.  Breakfast - You have most likely heard this is one of the most important meals of the day... which is absolutely true as your body has been sleeping, you are essentially fasting, so your body will need essential nutrients such as protein and fats to set you up. Most people who struggle to add size will not be having enough for breakfast, I can guarantee it. Cereal or toast isn't enough to build muscle as they are simple carbs that don't provide fats or protein. Look to add 1 of the following: eggs, salmon slices, bagel/eggs, bacon toast/protein shake, avocado, toast.                                                                                                                                                                                                                        

4.  Progressive Training - Studies show this is the most effective way to add more muscle. Every time you train you should look to add either an extra rep or extra weight to your lifts. Simply put strength = gains.