Skinny to Muscle – How to Build Muscle in 12-24 Weeks

If you are tired of being skinny and want to transform your physique into a weapon, this guide is for you. In this article, we will go through the essential steps that you need to take to go from skinny to muscle in 12-24 weeks.

Set Realistic Goals for Your Skinny to Muscle Journey

Before starting your skinny to muscle journey, it is crucial to set realistic goals. Gaining muscle mass is a process that takes time, consistency and effort, and setting unrealistic goals can lead to disappointment and frustration.

Calculate Your Calorie Intake to Build Muscle

To build muscle, you need to consume more calories than you burn. This is known as a calorie surplus. That said, consuming too many calories can lead to unwanted fat gain so you’ve got to keep it in check. Eat good calories like avocados and proteins, not Maccas, and chocolate.

Consume Enough Protein for Your Skinny to Muscle Journey

Protein is essential for building muscle. It provides the building blocks for muscle tissue. A good starting point is to consume 1 gram of protein per pound of body weight. For example, if you weigh 150 pounds, consume 150 grams of protein per day.

Lift Weights to Build Muscle

Resistance training is essential for building muscle. Lifting weights subjects your muscles to progressive overload, which stimulates muscle growth.

Focus on compound exercises such as squats, deadlifts, bench presses, and pull-ups. These exercises target multiple muscle groups, allowing you to lift heavier weights and stimulate more muscle growth.

Perform 3-4 sets of each exercise, with 8-12 reps per set. Rest for 1-2 minutes between sets.

Step 5: Get Enough Rest to Build Muscle

Muscles grow when they are given enough rest to recover. Therefore, it is essential to get enough sleep and rest between workouts.

Aim for 7-8 hours of sleep per night. Additionally, take rest days between workouts to allow your muscles to recover fully and don’t forget to eat right.

Track Your Progress for Your Skinny to Muscle Journey

Tracking your progress is crucial for staying motivated and making progress. Keep a record of your weight, body measurements, and strength levels. This will allow you to monitor your progress and make small adjustments if needed. Measurement is the key!

Consistency

Consistency is the key to success in any fitness goal, including building muscle. Stick to your training and nutrition plan consistently, and you will see results. Even if you’re not feeling it, the best thing you can do is head to the gym with he intention of just a light workout. that’s better than bailing completely.

Train with Progressive Overload

Progressive overload is the concept of gradually increasing the amount of weight you lift to continue challenging your muscles and promoting growth. It is one of the most important principles of muscle building.

To apply progressive overload, you can increase the weight you lift each week, add more sets or reps, or decrease the rest time between sets. The key is to challenge your muscles to adapt and grow.

Incorporate Cardiovascular Exercise

While weightlifting is the primary focus of a muscle-building program, cardiovascular exercise is also essential for overall health and fitness. It can help improve your heart health, increase your endurance, and even aid in recovery between weightlifting sessions.

However, too much cardio can interfere with muscle growth by burning too many calories and decreasing your overall energy levels. Aim to incorporate moderate-intensity cardio for 20-30 minutes per session, 2-3 times per week.

Stay Hydrated

Water is essential for all bodily functions, including muscle growth. Without adequate hydration, your muscles can become dehydrated, leading to decreased performance and recovery.

Aim to drink at least 8-10 glasses of water per day, and more on days when you exercise. Additionally, consider consuming a sports drink during your workouts to replenish electrolytes lost through sweat or a pinch of Celtic salt, every time you drop a glass of water.

Incorporate Recovery Techniques

Recovery is just as important as training when it comes to building muscle mass. Without adequate recovery, your muscles cannot repair and grow, leading to plateaued progress and potential injuries.

Incorporate recovery techniques such as foam rolling, stretching, and massage to help decrease muscle soreness and increase circulation to the muscles. If you love to zen-out, consider taking a restorative yoga class or practicing meditation to help calm the mind and decrease stress levels, which can interfere with muscle growth.

Seek Professional Help

While it is possible to build muscle on your own, a strength coach, like myself can provide you with additional knowledge, motivation, and accountability.

As a strength coach I’ll help you create a customised workout plan, a nutrition plan and provide guidance on proper form and technique.

In conclusion, building muscle mass requires a multifaceted approach that involves proper nutrition, training, rest, recovery, and consistency. By following the steps outlined in this guide, you can optimize your skinny to muscle journey and achieve your desired physique in 12-24 weeks.

Remember, building muscle is a journey that requires dedication, patience, and hard work. Embrace the process, track your progress, and celebrate your successes along the way. With the right mindset and approach, you can transform your body and achieve your fitness goals.