Yep. We’ve all heard the same story. There’s someone you really like but they only like dudes who are buffed. And look at you....a skinny runt who gets sand kicked in his face.
Well you’ve come to the right place. Let the Supps247 team of professionals guide you along your journey to buffness (is that a word ?).
Size and Strength
Muscle mass increases through a process called muscle hypertrophy. This occurs when the muscle fibres sustain damage, repair by fusing, and ultimately increasing the size of the muscle. Certain hormones, including testosterone and human growth hormone play a role in muscle growth and repair. These hormones assist your body to
process proteins and inhibit breakdown of protein
activate stem cells that stimulate muscle development
stimulate anabolic steroids, promote protein synthesis and enhance tissue growth.
Strength and resistance training can help
1. release growth hormone from the pituitary gland 2. stimulate testosterone release
3. improve muscle sensitivity to testosterone.
Regardless of biological sex, muscle grows at different rates and require different approaches for different people. Generally body types can be categorised in three ways:
Mesomorphic - these are the big dudes who tend to have no trouble building up muscle mass quicker than most.
Endomorphic - the rounder, curvier types who tend to build muscle best with strength training, and,
Ectomorphic - the skinny dude who tends to build muscle slower but can increase their muscle mass and strength through resistance training.
Of course muscle development is co-dependent on age, sex and genetics, along with your baseline muscle mass but can be significantly improved with exercise that is consistent, challenging and long term. And most people achieve the best results if they also include the right amount of rest.
It is recommended that adults engage in muscle strengthening exercise that involves all major muscle groups at least twice a week. This can include lifting free weights, using stationary weight machines, resistance bands, body weight exercises such as pushups and squats.
Whilst some people believe cardio (or aerobic exercise) may not be useful for muscle growth, it can be of benefit to overall fitness and flexibility whilst supporting muscle growth and function.
Rest plays an integral part in building muscle. Muscle needs to rest in order to repair and insufficient rest will hamper your fitness progression and increase risk of injury.
It is not recommended that strength training is performed on the same muscle group on 2 consecutive days.
Although there has been no direct correlation between sleep and muscle gain, it has been suggested that sleep deprivation can increase cortisol levels (stress hormone) which can directly have a negative impact on muscle development.
The team at Supps247 are trained professionals who can assist you with your training requirements and recommend supplements to accompany and enhance your training programme. Speak with them about correct use of gym equipment, form and breathing, controlling movement, post work-out soreness and reducing injury. They can also assist with additional sources of protein, pre and post work-out supplements, hormone balance and much more, so you can achieve better results quicker.
So, skinny guy, you can then tell that person you really like, “go ahead, make my day”.