Transitioning from scrawny to brawny, as a man, may seem like a challenging task. A quick search for muscle-building training programs, diets designed to eliminate body fat, and supplements that guarantee the accumulation of muscle mass will return millions of results. Which are productive and which are nothing more than just products that make empty promises? This may be difficult to determine. In fact, many men find themselves dedicating themselves and their money to programs, diets, and supplements that do nothing more than burn time and money. We here at Back to Motion Physical Therapy know and understand the dilemma that you face. This is why we have developed this series, 8 Simple Steps Men May Take to Quickly Transition from Scrawny to Brawny.
If you are reading this, it is quite likely that you secretly desire to have the type of body that displays strength and projects health. This is not at all unusual for men. In fact, this has been found to increase confidence among men. It is likely that you want to have the type of physique that changes how you see yourself and how others see you. While being “skinny” is often considered to be a goal and appropriate for females, males want and need more. We know and understand that men secretly desire to have muscular bodies that are backed by immense amounts of strength. We plan on providing you with the steps that you need to take in order to develop this body. Each week, we will provide you with one step that you may take. By the end of this series, you should start to notice a distinct difference in how you feel and how you look!
The 8 Steps to Success
The 8 steps to successfully going from scrawny to brawny are as follows:
- Drink A LOT of Water
- Consume Massive Amounts of Protein
- Learn the Proper Form and Technique
- Learn and Perform the Most Essential Exercises for Building Muscles
- Increase Your Caloric Intake
- Take Advantage of Muscle-Building Supplements
- Use Free Weights and Often
- Focus on Mass Gainers
Step # 1: Drink A LOT of Water!
We are sure that you are probably a little disappointed with the first step that we have outlined here that will allow you to transition from scrawny to brawny; however, if you fail to take this step, all of the other steps that you must take will lead to failure. Water is considered to be one of the most favored of all anabolic-based agents, according to bodybuilders. Research has established that muscles are well over 80% of protein when measuring dry weight; however, muscles are not dry – by any means. The muscles in your body are composed of well over 70% of water. The protein processes of the muscles and the contractions of the muscles all happen within water. In order to experience muscle growth, you must consume a large amount of water!
Studies have shown that when athletes participate in resistance training, water from the blood is pumped into the muscle cells and the region identified as the “interstitial space”.
This one action create the “pump” that is supposed to occur during workouts. If the body is dehydrated, this process is reversed and water is pulled from the muscles and pushed back into the body’s bloodstream. It does this to preserve blood circulation and to keep the blood pressure at optimal levels for your health.
If you want to go from scrawny to brawny, you should consume 20 ounces of water once you get out of bed and before you do anything else. In fact, on average, the male that is working out on a regular basis each day to build muscle mass should consume anywhere from 4 to 7 liters of water each and every single day!
If you take this very first step, you are prepping the body to become the brawny body that you have always envisioned!
Step # 2: Consume Massive Amounts of Protein
If you have a desire to eliminate that skinny bod of yours and transform it into a muscle machine, it is imperative that you consume a massive amount of protein. If you fail to consume the proper nutrients, you are sure to fail in your brawny bod adventure.
The muscles are composed of approximately 25% protein. In order to ensure that you are consuming enough protein (through foods, shakes, and supplements), the American Dietetic Association states that you should ingest about 0.36g per pound of your weight.
Now, if you have a desire to transition into a brawny guy, you will need to increase the amount of protein that you consume from that amount.
The first figure is to maintain your build. To bulk up your build, you should opt for anywhere from 0.5g to 0.6g of protein per pound of your current weight.
Protein Sources
Now that you have a decent idea of how much protein you will need to transition from scrawny to brawny, it is time to learn about the sources of protein. Essentially, there are two different types.
The first is referred to as “Complete Protein” and is derived from an animal source. The second type of protein is referred to as “Incomplete Protein” and is derived from plant sources.
When it comes to muscle-building activities, you will want to opt for complete proteins. These have a high biological-based value (BV). Basically, that means that these types of proteins are used more rapidly by the body when it comes to cellular repair, and yes, you guessed it….muscle growth.
Protein is considered to be a critical component of success when it comes to accumulating muscle mass. As mentioned in the first part of this series, water is, too! It is actually a very simple concept to understand. Muscles are mostly composed of water and protein. So, it makes perfect sense that the first two steps to successfully transition from scrawny to brawny is to consume higher levels of water and protein. If you take these steps today, you will find that it is easy to sculpt beautiful muscles with a high level of density.
Step # 3: Learn the Proper Form and Technique
According to studies, it has been established that while most know and understand that they must lift weights and engage in a number of exercises to build muscle mass, most do not know the proper form and technique when it comes to these exercises.
Improper form and technique are very commonly observed in any location where weight sets are accessed and utilized. Many that perform curls look more like they have seizing arms due to jerks. Many that perform bench presses do them in a rounded fashion.
If you have a passion to go from scrawny to brawny, you are going to have to learn the proper form and technique associated with the weight-lifting exercises that will be necessary to build muscle mass.
Physical Therapy Optimizes Form and Technique
When you engage in the wrong form and technique, you are actually doing an injustice to yourself. Instead of building muscle mass, you are stagnating in your progress. In addition to this, if you are doing your weight exercises incorrectly, you stand more of a chance of experiencing an injury.
Physical therapy will optimize your form and technique, yes; however, physical therapy also helps to reduce the possibility for injury and helps place a special emphasis on improving your overall health! While there are personal trainers that may help with form and technique, it is important to understand that there is a potential for you to learn any of the bad habits that they have. Physical therapists know the correct way, always.
Remember, it is better to do it correctly and reap massive rewards than to take the easy route, do it incorrectly, and stagnate in your muscle-building progress. Plus, by learning the proper form and technique, you will be able to avoid injuries, strain, and other health complications.
Step # 4: Learn the Most Essential Exercises for Building Muscles
If you want to increase your overall size, you must perform highly-complex exercises that work several of the muscle groups within your body at once. These will stimulate more muscles and will, ultimately, lead to extreme muscle growth. These types of exercises are often referred to as “essential exercises”. If you want to pack on the muscle mass in a fast manner, the following exercises will help you:
- Squats – Squats are considered to be a fundamental exercise for any man that has a desire to build muscle mass and strength in the legs and the hips. According to PTs, this particular exercise targets the glutes and the quads.
- Deadlift – While considered to be a very difficult and intense exercise, the deadlift is also considered to be highly imperative to those that want to increase their muscle mass, their strength, and their power.
- Lunges – If you are trying to accumulate muscle mass and power in the lower body, lunges are the way to go!
- Barbell Split-Squat – This is an advanced variation of the basic squat that is designed to aid in building power, strength, and muscle mass in the hips and the legs. This particular exercise works each of the legs individually so that the strength in the lower body is balanced.
- Bench Press – In order to accumulate muscle mass in the chest and increase the power of this area, the bench press is essential.
- Military Press – This type of weight exercise words the shoulders and the triceps. If you are working to accumulate strength and build muscle mass, this barbell exercise will help you!
- Pull-Ups and Chin-Ups – These exercises are considered two of the absolute best when it comes to strengthening the back and the muscles in the upper body; however, muscles within the arms and the chest are also activated when performing these exercises.
- Dumbbell Row – The final exercise that you should perform to build up muscle mass in the body is the dumbbell row. The main muscles worked are in the middle of the back; however, the biceps, the shoulders, and the lats are also worked.
Going from scrawny to brawny is no easy task; however, by ensuring that you include the essential exercises outlined in this guide in your workout regimen, you will find that you progress rapidly.
When you combine these exercises with larger consumptions of water and protein and you ensure that you have proper form and technique, you will start to discover that your body mass improves quickly.
Step # 5: Increase Your Caloric Intake
Many men do not realize it, but, in order to grow larger, a larger amount of calories must be consumed. Your individual needs will be based on many factors. These include your age, your current weight, and the level of physical activity that you participate in on a regular basis.
To make this real simple, let’s just multiply your weight now by 20. If you weigh 140 pounds, you would multiply that by 20 in order to get the figure of 2,800. The figure that you obtain after multiplying your weight by 20 will be the number of calories that you will need to consume on a daily basis.
As mentioned previously, there are several factors that will need to be considered before deciding on an amount; however, this is an easy means of calculating to get you started!
Step # 6: Take Advantage of Muscle-Building Supplements
If you want to optimize the number of nutrients that you consume so that you may build muscle mass quickly, you should take advantage of the supplements that are currently available on the market.
Examples of the absolute best supplements include whey protein powder, casein protein, creatine, branched-chain amino acids, and glutamine.
It is important to note that many supplements may interact with certain medications and may result in detriment if you suffer from certain health conditions. For this reason, it is always important to consult with a medical professional before starting any type of supplement.
Additionally, you should avoid taking multiple supplements or depending solely on supplements for your nutritional needs.
While it is possible for any man to go from scrawny to brawny, it is important to know the safest means of accumulating muscle mass.
When working on developing muscle mass, you may find that you start to accumulate a bit of fat in the body. This is absolutely normal. On days that you are not working out and trying to strengthen the body, you should walk or participate in aerobic exercises. This will help you eliminate any unwanted body fat that stems from increasing the number of calories that you consume and the supplements that you elect to take.
Step # 7: Use Free Weights and Often
If you are ready to completely transition your body and build muscle mass, you should opt for free weights. Not only should you use free weights, but, you should use them often. Basically, a free weight is a type of weight that is used in common weightlifting exercises that is not attached to any type of exercise machine or another type of apparatus.
Standard exercise equipment that includes weights is known for its ability to balance those weights for you. When you use free weights, you are required to balance the weight. As a result of this fact, it has been determined that free weights have the ability to help you build “real-world” based strength, without the hassle of utilizing a gym. Plus, free weights aid in building up the stabilizing muscles that are located throughout the body.
One of the detrimental aspects of using weight machines is that those devices actually limit your natural range of motion. While these machines are optimal for accumulating strength, increasing your speed, and optimizing your overall level of flexibility, it has been determined that free weights are better at aiding in building up muscle mass throughout the entire body. There are several types of free weights.
Examples include the barbell, kettlebells, medicine balls, and dumbbells. For optimal success, you should work to include all types of free weights into your exercise regimen. Be certain to work with a physical therapist in order to learn the proper form when using free weights.
Free weights are considered to be highly effective in providing overall strengthening of the body. This stems from the fact that they help you to mimic the natural movements that you engage in on a day-to-day basis. When using these types of weights, you are required to balance yourself.
This is where the most benefits come into play. As a result of being forced to balance the body, the strength and mass of the stabilizing muscles throughout the body are increased. This means that you are able to move naturally, improve your balance, and increase the overall strength of your body while accumulating muscle mass!
The final advantage to using free weights to go from scrawny to brawny is that these types of weights are relatively inexpensive when compared to the costs of gym memberships and exercise machines. If you want your muscles to grow, free weights are a necessary step.
Step # 8: Focus on Mass Gainers
While whole foods, foods with massive amounts of proteins, and foods that are high in calories are considered to be the best option when it comes to accumulating muscle mass, you may also indulge in mass gainers.
Essentially, these are massive amounts of calories that are contained within the form of a great-tasting shake!
If you would rather be lifting those free weights than sitting down to a massive meal of rice and chicken, simply consume a mass gainer shake!
Remember, though, you MUST eat real food! At most, only consume three shakes a day. This will force your body to crave traditional food, too! Just remember, if you elect to indulge in a savory mass gainer shake, it is important that you are working out. The goal is to turn all of those calories into muscle – not fat!
The Benefits of Mass Gainers
Now that you know that step 8 is to indulge in mass gainers, it is time that you learned about a few of the benefits. They are as follows:
- When you take mass gainers, you are able to meet the very high calorie requirements that are required when you are attempting to go from scrawny to brawny.
- The mass gainers that are currently available on the market are formulated fats that actually aid in keeping you leaner while you work to build up those muscles!
- There are many different types of mass gainers. These include those that are designed to replace meals, those that are designed to be consumed with your meals, and those that are designed to optimize your workout efforts.
As you can see from the information contained within this guide, it is possible to transition from a scrawny body frame to a brawny body frame. You simply have to know the right steps to take! In this installment, you have learned that the final step to going from scrawny to brawny is to indulge in mass gainers. Be sure to return next week for bonus material that will help you in your transition.