1.Work for the large muscle groups
If you’re a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs.
Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets
2. Eat whole healthy whole foods
Eating more of unprocessed healthy foods will nourish the body and will reduce unwanted waste products.Weight gain powders seem like an easy solution to a skinny guy’s problems. After all, they pack as many as 2,200 calories into one serving. But you’re not getting what you pay for.“High-calorie weight-gain drinks usually get more than 80 percent of their calories from sugar,” says Doug Kalman, R.D., And downing that much sugar can give you an upset stomach and diarrhea.So, in a sense, you’re flushing good money down the toilet. “You’ll get much better results by spreading your calories throughout the day,” says Kalman.
3.Eat more protein
The more protein your body stores in a process called protein synthesis .the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance.
The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
4.Eat more food
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven’t gained by then, increase your calories by 500 a day.)
-eat every 3 hours
“If you don’t eat often enough, you can limit the rate at which your body builds new proteins,” says Houston.
Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.
5.Train every other day
Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session.
“Your muscles grow when you’re resting, not when you’re working out,” says Michael Mejia, C.S.C.S., Men’s Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.