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HOW TO BUILD MUSCLE FOR SKINNY GUYS

Maybe you're tired of ill-fitting clothes. Maybe you're tired of low self-esteem and confidence. Or maybe you're just tired of being out-muscled by beefier guys in the gym, on the job, on the playing field and around women. Whatever the reason, you want to ditch the baggy t-shirts and learn how to build muscle for skinny guys, fast.

LEARN HOW TO BUILD MUSCLE FOR SKINNY GUYS - CLICK HERE! 

But forget about your alleged raging metabolism that incinerates calories on impact, any man can add lean muscle mass to his frame. Those who can't gain muscle weight are simply eating and exercising the wrong way.

And who can blame them? If you listend to all the flawed advice out there to build lean muscle you'd be popping every pill and doing bench presses until you passed out. You must be a “hardgainer” with no chance for muscle growth, right? Doomed to a lifetime of scrawniness? Stuck skinny, with only steroids to change that, right? Wrong.

Enter the ClickFitPro 'scrawny to brawny' action plan designed to help you unlock the secrets to getting the body you never thought you could have. Built using scientifcally-proven principles, this plan will not only make your muscles bigger, but do it faster than ever too. Motivated yet? Great! Your quest for more-muscle begins below.

When it comes to laying down slabs of lean muscle fast, not all gym exercises are created equal. To help you pick the moves that will make you grow like a weed, and ditch those which leave you looking like one, stick to our exercise arsenal below for maximum results.

ISOLATION EXERCISES: Forget about bicep-curls, axe the triceps extension and ditch the dumbell flye from your routine. While these exercises which target (isolate) small, single muscle groups are great for zoning in on specific areas and adding eye-popping definition, they don't offer the same overall brawn-buffing benefits as their compound counterparts.

COMPOUND EXERCISES: Identfied by their ability to target multiple muscles simultaneously, compound exercises offer the greatest rewards for your muscle-building efforts. Allowing you to lift heavy, these multi-muscle moves trigger the greatest release of muscle building hormones which act as the fuel for bigger gains. The result? You'll shave minutes off your total workout time while working your muscles with maximum efficiency.

THE MAXI-MUSCLE TRIFECTA: There's no faster way to build muscle than with low-repetition heavy resistance compound exercises: Use these tips to master three of the best. (1)THE SQUAT: Keep your chest up and your back naturally arched, and turn your knees out. (2) THE BENCH PRESS: As you push the bar, keep your shoulder blades back and down and tighten your core and leg muscles. Keep elbows in. (3) THE DEADLIFT: Keep your chest up and your back flat, squeeze your glutes and push from your heels. In addition to these power-moves also add pullups, bent-over rows, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds rest between sets.

HOW TO BUILD MUSCLE FOR SKINNY GUYS: WORKOUT PLAN

MIX IT UP: The two most important ingredients for more muscle are continual variation and progressive overload. Use any one exercise with the same weight and repetitions for too long and you'll put the brakes on your brawn-buffing efforts. THE FIX: Use heavy compound moves as your base, but also include isolation moves to alter the angle of attack, vary weight and repetitions and increase workout intensity. THE RESULT: You'll keep your routine fresh and your muscles primed for growth.

Best news you'll hear all day? There's more to adding beef to your frame than bench pressing and protein shakes. If you ever want to stand a chance of achieving your dream body, provisioning it with dedciated down-time to recoup and regenrate is a must. Here's four of the top ways to time your rest and recovery periods to perfection and get bulging muscles while doing absolutely nothing!

TAKE IT EASY BETWEEN SETS: Think you grow in the gym? Think again. You get big by recovering from training, not from the training itself. Take 45-60 seconds rest between each exercise set. Any less than that and you'll have too much lactic in your muscles.

TAKE IT EASY IN YOUR BED: Consider a sleep in your morning workout. Your muscles repair twice as quickly when you're asleep. Eat a boiled-egg sandwich before bed with some milk. Protein and carbs combine with milk's caesin protein, drip feeding your muscles as you dream.

TAKE IT EASY LAYING DOWN: After a post-workout shower, treat yourself to a rub down. You'll help flush out waste prodcuts, lengthen and relax your muscles and speed recovery. Aim for at least thirty minutes to really get the blood flowing.

TAKE IT EASY BETWEEN EXERCISES: Unless you're supersetting (pairing two exercises together without rest), rest for 2 minutes between exercises. This will give you enough time to recover and rehydrate.

Start your muscle building day on the right foot by making time for breakfast. Every. Single. Day. For the most well-rounded brekkie, oats are king. But make sure you steer clear of the pre-sweetened variety, as they're often loaded with sugar and other store-bought nasties. Instead, buy the plain 'steel-cut' variety and flavour them yourself with fruit, honey and cinnamon. You'll feel fuller for longer and have energy to burn.

LEARN HOW TO BUILD MUSCLE FOR SKINNY GUYS - CLICK HERE!

WHAT YOU'LL NEED: (1) 50g of plain steel-cut oats, (2) 300ml of water, (3) 50ml of milk, (4) A handful of almonds, (5) 2 tbsp of low-fat yoghurt, (6) 1 handful of strawberries.

This dish serves up everything you need to build muscle and stay alert from the moment you rise. You get 52g of energy-sustaining complex carbs to fend of any sleepiness. You also get a whopping 16g of brawn-buffing protein to help your muscles recharge after a long night without any sustenance. Oats are also rich in arginine which helps accelerate protein absorbtion.

THE BOTTOM LINE: Give your frosted-flakes the boot and tuck into something that will will fuel your muscles and stop you chucking your hard earned money into the vending machine before lunch.

TIRED OF OATS? You can swap them for sausages, bacon and eggs on whole-meal toast. Other breakfast-table winners like low-fat cottage cheese, tuna and avocado are versatile and make for delicious sides too.

Alternatively, if you prefer to drink your morning meal, smoothies offer a nutrtionally-packed magic bullet which you can you take anywhere, anytime. Use milk and ice as the base and then add flavour and nutrients with muscle-building powerfoods like milk, honey, yogurt, fruit and whey protein powder.

Proteins are the basic structural components for building and maintaining muscle. And without a steady supply to keep your muscles topped up, you won't capitalise on your efforts in the gym. In basic terms, protein is the only macronutrient that cannot be stored in the body. This means you need regular protein hits to for optimal growth and repair.

The quality of the protein is also important. All men, especially guys in their twenties should look to take in at least 30% of their total daily intake from high quality lean-protein sources like meats, fish, dairy and poultry.

THE MUSCLE-UP PROTEIN FORUMLA: Eat two grams of protein for each kilo of your target weight. So if you weigh 70kg but want to weigh 80kg, eat 160g of protein a day.

WHAT ABOUT SHAKES? The foods that are best absorbed by the body are the ones that don't just contain essential amino acids (the building blocks of protein), but have them in the most favourable ratio's. Protein shakes contain high-quality proteins designed to increase bioavailability.

The best times to have them is any time of the day when you find it hard to prepare or eat a high-quality naturally occurring proteins like cottage cheese, eggs, chicken, fish and chicken. Immediately after your workouts is a prime example. Here you need to feed your muscles doublequick. Do this by drinking a shake with 20g of whey protein powder, half cup of milk, 1 cup cranberry juice and 1 cup frozen mix berries (these nutritional powerhouses help to fight inflammation).

IT'S A FACT: A buff-bod doesn't come in the form of a magic pill or secret shake. Laying down lean slabs of rock-hard muscle onto your frame is hard work and requires a potent combination of resistance training, nutrition and optimal recovery. Neglect any one of these areas or take a lax attitude and your quest for more-muscle is doomed for failure.

THE FIX: You need an action plan. Enter the No-Nonsense Muscle Building Program - A must-have muscle-building manual engineered for the skinny guy. What to expect: Simple, fast and delicious muscle-building meal plans, superchagred workout plans, the low-down on bogus supplements and the tools to stay lean and healthy for life. It's all here. Everything you need to beef-up your body mapped out in front of you.

Worried that the program won't work for you? Fear not! Take it for a 60 day RISK-FREE risk-free test-drive and watch your body grow and change shape before you decide to continue? What have you go to lose? If you're ready to build your best-ever body and blow-away the weaknesses that have held you back, click the banner below!