I was always skinny and had a hard time putting on muscle mass until I started implementing the strategies in this video.

Being too skinny or being a hardgainer is something I hear about all the time. I use to be this exact way and I did so many things wrong when trying to put muscle on. Thats why I wanted to make this video. To stop you from making the mistakes I did, help you maximize your gains, and be efficient with your time.

The first step is to evaluate your diet. This may sound obvious, but I cannot tell you how many times I have had a friend or clients not eating enough when they think they are. A quick and dirty rule is to add 500 calories a day and go from there. If you are REALLY skinny then you can add 1000 calories. Yes, this is a lot of food, but trust me its necessary.

The second step is to keep your programming simple. Do the movements you know give you a pump, get you sore, and that you enjoy doing. Then simply add weight each week. Progressive overload at its finest. A quick and dirty rule here is to add 5 pounds to upper body lifts and 10 pounds to lower body moves per week.

The final step is to get the other 23 hours you aren't getting swole and pumped in the gym dialed. Yes, this means you need to prioritize sleep. The old head to pillow game is where gains are truly made. Aim for 6-7:30hrs per night. If you have no idea how much you are actually sleeping you should try Whoop. I have had this fitness tracker for 5 years and love it. It tracks every metric you need to make sure your recovery and gains are on point. Go to join.whoop.com/ironoath to get a free month and test it out before you buy it!

Get 15% off any Thorne Supplements! I love their Creatine, Vitamin D, and Omega-3. [ Ссылка ]

🎙️ Iron Oath Weekly: [ Ссылка ]

[ Ссылка ]

Coaching and Nutrition: www.ironoathfitness.com

Chapters:

Intro: 0:00
EAT: 1:00
Pick Up Heavy Stuff: 3:02
Best For Last : 4:51

свернуть