Step 1: Overcome The Anxiety Of Being Skinny
You are afraid to challenge yourself because what is challenging to you may be most guys' starting weight. The old adage is true and applies here. We all have to start somewhere. You need to get over this fear and just go for it. It can be tough, but the sooner you get over that nervousness, the sooner you will start succeeding.
Step 2: Challenge Yourself Each Time You Work Out
Although the weights that challenge you may be warming up to others, you have to just go for it each time you train. I know how you feel. When I started, my max on the bench press was 95 pounds. Mr. Big was warming up with 135. That was my first motivation.
My first major goal was to get to where I used 135 on the bench. Once I reached that goal, my motivation increased tenfold. Find something like this or anything that motivates you and tell yourself it WILL happen. You will be amazed how you feel and how much progress you make once you hit your first target.
Step 3: Eat Big, But Clean
This is a must, plain and simple. You have to take in lots of food, but that doesn't mean you can eat whatever you want. You don't want to be the biggest and fattest guy.
Egg whites, whey protein, chicken, tuna, veggies, turkey. I could go on and on, but I think you get the idea. I recommend 1.5 grams of protein per pound of body weight, 2.5 grams of carbs per pound of body weight, and healthy fats (fish oil, flax seeds).
Step 4: Water, Water, Water
Learn to love it and drink a lot of it. It makes up as much as 70% of your muscle. Doesn't it make sense that if you want bigger and stronger muscles, you need more water? Drink about a gallon of water a day.
Step 5: Stay Focused On The Task At Hand
Don't mistake this for being a jerk and ignoring everyone. If someone says hi, nod or say hi back and get back to work. The big man may look intimidating, but the fact of the matter is he is doing the same thing. That is how he got where he is now and that is how you will get to where he is.
Step 6: Focus On Compound Lifts
They are the most basic lifts, but they are also the most important to the nation of the thin. Do not try to reinvent the wheel. Bench presses, squats,deadlifts, rows, pull ups, and dips all better be staples in your routine if you want bigness.
Step 7: Get A Bodyspace Account
It is free, there are plenty of ways to keep track of your workouts and your diet, there are other skinny guys, and there are plenty of the big dudes that are more than willing to help you join the club of the monstrous. BodySpaceusers will keep you motivated every day to reach your goals and will be the first to congratulate you on your accomplishments.
What 'Not' To Do
1: Don't Follow A Pro's Routine
You are not a professional bodybuilder. Training for a bodybuilding competition is very taxing on them. It will definitely be overkill for you and you will not benefit from it at all.
Also, common sense should tell you that a bodybuilder doesn't do the same thing every single day. They change up their routines often. There are plenty of training options here on Bodybuilding.com. Programs specific forbeginners, intermediate, or advanced lifters are all over the site. Find a few that you can do and switch between them every six to eight weeks.
2: Don't Rely On Supplements
hey are great, don't get me wrong, but they are known as supplements for a reason. If you don't train and eat properly, you are wasting your time and money. Get your training and diet right first, and then choose your supplements wisely. Take a multivitamin, whey protein, creatine, andglutamine. These are staples in a hard gainer's supplement plan.
3: Don't Be Rude In The Gym
You don't want to be known in the gym for the wrong reasons. Always be respectful when you are working out. Ask if you think someone else is using something you want, wipe the equipment after you are finished and don't yell with every single rep and bring attention to yourself.
4: Don't Get Frustrated Over Failure
As a matter of fact, embrace it. Training to failure is beneficial to gaining size and strength. If you don't get your target reps, it is OK. You taxed your muscles and that is the goal. Go for the target again next time. Once you hit it, you will know you are making progress.
5: Don't Quit!
I can't emphasize this one enough. Quitting and starting again later wastes time, energy, and prevents long term progress. It will be a long road, it will bestressful, and there may be times you just feel like giving up. DON'T DO IT! The biggest guys in gyms all over the world have one thing in common: they wanted it and were willing to do whatever it took to succeed. They never quit. You can't either.