This is the most common problem for people who cannot build muscle. “Hardgainers think that they eat so much, but that is usually not the case,” Posternak explains.
To build muscle you need to be in a caloric surplus, especially if you are not a complete newbie in the gym.
that when you compare low-carb diets with high-carb diets, the high-carb people maintain their strength better, recover faster from their workouts and they stay in a more anabolic muscle-building state
If you are struggling to build muscle, in general, it means you are not applying progressive overload to your training. In this case, you “don’t consistently place a higher and higher level of tension on their muscle.” Don’t just keep doing the same workout for months without adding extra weight to the barbell or varying the exercises.
If you are stuck, you could apply undulating periodisation which is when you cycle your rep range during each workout. “A small rep range, like 3 reps, would allow you to use a lot heavier weight and build strength, while a higher rep range, above 10 reps, will make your body more efficient at clearing out lactic acids, helping you feel less fatigued,” Posternak explains.
Undulating periodisation will also help you break through plateaus in your workout.
Eat all the proteins that are recommended in your macros. The amino acids found in protein are the building blocks for your muscles.
If you are already skinny, you don’t want to overdo your cardio sessions. Cardio hurt muscle growth
If you don’t get enough sleep, not only you could be hurting yourself, it can hurt your body composition. when people slept 40 minutes less per day, the amount of weight they lost in the form of muscle ranged from 20-80 per cent.
If you want a deeper explanation from Posternak on the 7 steps to build muscle for skinny guys, check out his video below.