What's the most effective way for tall, skinny, active guys to gain muscle mass?
I have several clients who are young, fit, active guys that are naturally skinny. They do lots of endurance, cardio, and core training with me (boot camp classes) but I don't do any heavy lifting in my classes. I'm looking for the best advice to give them in terms of nutrition and lifting to gain muscle mass in a healthy, effective way.
Nutrition - work around the most anabolic times...highest testosterone and HGH levels in the morning after waking(carbs blunt these hormones). Later in the day most people are the strongest but the hormones are dropping off so how do we counter this if you workout then...with another anabolic hormone, insulin, this is done by a fast acting carb drink 45 min after completion of evening workouts. Don't eat carbs immedietally before bed just casein protein about an hour before laying down, so as not to counter act any hormones released during REM and casein takes longer to digest so it fuels the body longer during sleep.
Recovery - Get enough undisturbed sleep and learn to cycle workout intensity (this depends on training level), eat a balanced menu, learn how to supplement with what works (such as Glutamine, Creatine, BCAA's).
Gaining weight might seem difficult at first but with complex liifts using the proper intensity, proper nutrition, and proper recovery, it is not unheard of to put on 10-20lbs in the first year of serious lifting.
2. Compound barbell lifts that hit the largest muscles in the body. Aim for the Quads, Hams, Glutes, Pecs, and Back.
Take care, Danny