For many people who, due to genetics, tend to be thin, the challenge of gaining muscle mass seems like a lost battle . No matter how much they eat or how much they go to the gym, the muscle just doesn't seem to want to appear.
This is a much more common frustration than it seems, and a question that constantly resonates is: how to gain muscle mass quickly if I'm skinny?
Regardless of whether you are male or female, if you have set out to change your physique, you should know that, although the process is demanding and requires patience, it is entirely possible to achieve it . The key is not in the volume of food or the number of hours in the gym, but in the quality of the strategy.
From Be Levels, we bring you 7 key guidelines to gain muscle mass if you are a slim woman or a slim man , with which you can leave behind the frustration and start seeing real results once and for all.
How can I gain muscle mass if I'm skinny?
1. Increases calorie consumption
One of the most common mistakes if you are thin and want to gain muscle mass is trying to drastically increase your food intake. This will not only cause digestive upset, but it can lead to an excessive increase in body fat, which hinders the process.
Ideally, you should achieve a healthy calorie surplus , meaning adding 250 to 500 extra calories per day gradually. With this range, you stimulate muscle growth without gaining too much fat.
To achieve this, you can increase your portion sizes or add one or two meals to your daily routine. A practical option is to include protein or fruit shakes , which are calorie-dense but easy to digest.
If you like this idea, isolated protein is an excellent ally to ensure a constant intake of high-quality protein , helping you achieve your goals through a higher amount of protein and less fat, less carbohydrates, and less sugar.
2. Work on strength
Strength training is key to stimulating muscle growth and growth hormone . The weights should be adjusted to your body's condition and its progress. You can't put the cart before the horse. The first phase will be to gain muscle tone, and later, increase the weight and reduce the repetitions.
However, don't start with weights that you can only do a couple of repetitions with . If your muscles can't handle it, you'll get injured. It's absurd. Start with a weight that challenges you and increase the load as you feel more comfortable.
Although not essential, taking supplements like creatine can be very helpful , especially for people with an ectomorphic body type. This compound has extensive scientific support suggesting benefits such as:
- Improved physical performance during intense training.
- Increased lean mass by enhancing the capacity for muscle work.
- Greater muscle recovery.
- Water retention within muscle cells.
At Be Levels, we recommend creatine , with Creapure® and digestive enzymes for maximum absorption , which will give you the necessary help to improve your physical and mental performance.
3. Perform multi-joint exercises
These exercises are the ones that most stimulate the secretion of growth hormone. What are they? Squats, bench press, deadlifts, pull-ups, push-ups, military press ... If you can avoid isolated exercises at the beginning, much better. It is recommended that you do those that involve several joints because that's how you gain muscle more organically.
This is because they activate multiple muscle groups at the same time , which induces a greater release of hormones key to muscle growth. In this context, they are more effective than cardiovascular exercise , since the latter can increase energy expenditure if practiced excessively, which interferes with the process.
4. Handle the load
At first, it's normal not to lift a tremendous amount of weight, but the feeling of effort when pulling or pushing a weight should be between a 7-10 of your maximum . If the feeling of effort is a 3 or a 5 and you could do twenty repetitions without getting tired, you're not doing it right. Even if you lift "little" at first, you have to be close to your maximum effort, otherwise it's impossible to gain muscle.
It's key to progressively increase the weights you lift . As the body adapts, its efficiency decreases. By increasing the effort, you challenge your body and generate greater stimulus. In addition, it is recommended to reach or approach muscle failure, that is, until the muscles can no longer complete another repetition with good form.
5. The importance of rest and recovery
In the pursuit of quick results, some people think that training without rest is the best way. Wrong! Overtraining can hinder or slow down progress . During the rest period, the damaged muscle fibers repair and increase in size. If you've plateaued, review your rest habits.
In addition to ensuring a sleep period of between 7 and 9 hours a day , it is crucial to take breaks between sessions and find spaces for relaxation.
6. Stay hydrated
An aspect that many people neglect when trying to increase their muscle mass is hydration. Drinking enough water and sources of electrolytes (infusions, broths, vegetables, fruits, sports drinks) is essential for proper nutrient transport, good physical performance, and good protein synthesis.
Hydration helps with muscle function, increased energy, and recovery. It's generally recommended to drink 2.5 to 3 liters a day.
7. Be consistent
Don't get discouraged! This is very important. If you have a slender build, progress is usually slow and results may take longer to show . For this reason, consistency in practicing the habits and having patience becomes essential.
Consider that with all the effort you've put in, every time you abandon or interrupt your process, the progress made is wasted . Discipline, time, and the conviction that you can achieve your goals are what will lead you to make real changes.
How to gain muscle mass at home if you're skinny?
If you prefer to train at home, the principle of multi-joint exercises remains key . Push-ups (with variations to increase difficulty), squats, lunges, and chair triceps are excellent options.
The most important thing is to find a way to increase the load , whether with weighted backpacks, resistance bands, or simply by increasing repetitions and decreasing rest time.
How can a thin woman gain muscle mass?
For women who are thin, the process is the same. Genetics are a factor, but the principle of building muscle is universal: caloric surplus, progressive strength training, compound exercises, and rest . The myth that strength training will make you "big" is unfounded. Strength training will help you build a toned and strong physique.
The conclusion of this article is that gaining muscle mass quickly is possible if you follow a comprehensive plan, even if you are skinny.
