The one thing that every skinny dude at the gym wants is to gain muscle and look like a fitness model.

When they ask their gym trainers on how they can achieve that look, most of these desi trainers say:

"Eat more protein and train for hours."

"Go heavy weight and low reps to gain muscle."

"Take steroids."

Sadly, that is what their advice is limited to. Take drugs.

Instead, follow these five tips that will help you get that look you've always wanted:

1) Eat In A Calorie Surplus

Eat more calories than you burn on a regular basis. When you consume more calories than your maintenance, it results in weight gain. The usual goal in a surplus is to make sure that weight gain is mostly muscle. Start with a moderate calorie surplus of 200 to 400 calories and eat adequate protein which is ~1.8 to 2.2g/kg of body weight.

© YouTube

2) Start At A Low Body Fat

A big-time myth which comes from desi gym trainers is - You can convert body fat into new muscle tissue.

Well, you can't. It is utter nonsense. The ideal body fat range to start your bulking phase is at 8-10% and goes up to 15 to 18%

3) Get Stronger

Resistance Training (RT) is the driver of muscle growth, nutrition simply augments the process.

Resistance Training (RT) places the musculoskeletal system under stress of mechanical tension – biomechanical tension placed on muscle via resistance. This stress disrupts homeostasis and signals a host of adaptation processes to occur and intake the pathways for anabolic signalling.

Training volume determines the magnitude of hypertrophic (more gains) adaptations.

Training volume = total amount of work (sets x reps x load)

More adapted volume= more gains.

© Pixabay

4) Sleep

Recovery is as important as food and training. Research studies have proved that testosterone, which is the prime hormonal driver to gain muscle is elevated by 15-35% with of proper sound sleep over time.

Sleep at least 8 hours every day.

5) Do Short Fat Loss Phases Between Your Gaining Phase

Implementing a short 3-6 weeks of fat loss phase between your gaining phase can be a helpful strategy to cut some body fat.  I suggest implementing this strategy after 10-12 weeks of gaining if needed. So get on with this and see yourself making some gains in the gym.

Author bio:

Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.