How to Get Gains in the Gym Now

Here’s how to get gains in the gym. You are frustrated with the lack of progress. You may question if it’s actually possible. Many skinny folks spend hours working out and see very little progress over time. They start to question if it’s actually possible for them to make gains in the gym, or at all. Maybe the gym is not the right setting for them. Especially in our new environment, there’s a movement for more at-home workouts or using public parks with calisthenics equipment. Let’s dive into these topics:

• reasons why skinny people doubt they can actually get gains in the gym
• the benefits of being in a classic gym setting
• how to make sure you get the most out of your visits to the gym

Remember to check out the basics of gaining mass for skinny people. You’ll have to actually apply these principles in the gym to pack on muscle.

Why gyms feel like the wrong place to gain mass

If you’re contemplating working out at home instead, one of the first complaints you probably have is the inconvenience of the gym. It’s out of the way and takes up so much of your free time. You have to drive to the gym, and then compete with others for the equipment you need. You have to spend time warming up, which always takes longer at the gym and then finally you can get to workout out.

There’s also the constant distractions of the gym. It’s common to bump into people you know who insist on chatting with you. Sometimes, you’ll see something funny or unusual occur. Also, during the very short rest periods between your sets, of course a million people will try to work in with you for the same equipment or weights.

Last, but definitely not least, for a majority of skinny people, there’s also the overwhelming insecurity of being in a gym. You’re there every day, yet you look like a twig in the mirror. You’re sure everyone else is looking at you and judging your lack of progress. To add icing on that cake, you’re now doing this German Volume Training method with very light weights. So, not only do people see a weak bony person trying to lift, you confirm to them that you lift what they warm up with.

Why gyms are actually a great home for your gains

There are a lot of great arguments for why working out at home or another setting is a good choice. In fact, I’ll later write about my experiences with working out at home. Despite the list of negatives we associate to the gym, there are fantastic reasons why that is the perfect place for you to build muscle and gain mass.

Gyms have newer equipment and safety options

First, the obvious reason is that gyms provide you with easy access to high end, updated equipment. You don’t have to buy individual pieces and find a place to use and store it in your home. Also, gyms usually refresh their equipment every few years. So, you continue to get access to new and well maintained equipment.

Second, the gym can be a really safe option for a lot of lifters. A lot can happen while you work out. You could start to black out or injure yourself. Being in a gym with other people, including trained staff, helps alleviate that risk. Also, in the same vein as the new equipment mentioned above, gyms tend to have more safety features than home gyms or other settings. This gives you the ability to use equipment or push yourself during workouts with a peace of mind that you will not be hurt. That confidence to push through the fatigue is critical for skinny people trying to get gains. Also, gyms mean that naturally, you’ll have more spotters available to help you get the most out of each lift in a safe way.

Gyms provide the right atmosphere for gains

Third, the gym just has a different energy to it. There’s a reason people like to go to offices to work, restaurants to eat, or coffee shops to get a cup. You can do any of things at home, but often go out of your way to do the activity in a location that you prefer. The gym has a great energy to it, making it a perfect place for gains, just like those other locations work well for what they are designed to do. Being surrounded by so many other people with similar goals can be invigorating. It can also have the effect of holding you accountable as you push through the plateaus of your workouts.

Actions to take to get gains in the gym

You can take real steps to make your visits to the gym more efficient and effective, so you are just focused on pushing your muscles to grow. Really, the guidance to make your gym visits better is the same advice for you to gain muscle as a skinny person.

Focus on your gains

Focus on why you are in the gym. Your gains are primary. Remember you want to get in and out in about an hour to maximize the intensity needed for your muscles to grow. Don’t get caught up by distractions. This means the TVs aren’t something worth looking at, and you shouldn’t invite long conversations with friends or other gym rats. It’s ok to let them know you are on a timer until your next set when they start talking. Actually, don’t forget to use a timer to ensure you stay focused.

Think ahead to what you need

Plan your workout. You’ll get the most out of the gym if you don’t have to wait around all the time. Ensure you don’t have long pauses between exercises or your warm up and the actual sets. Accomplish this by gathering the weights you need for your warm up and your reps at one time. Put back what you no longer need once you are done it. You’ll save a lot of time instead of searching for the weights you need before each set. Even grab the sleeves you need. You’re not hoarding weights. If you’re doing it properly, you shouldn’t be holding onto plates you won’t use for extended time.

Don’t stand in line just because everyone else is

“Travel during off season”. It’s a dumb analogy, but the point is to avoid competing with others during the hottest time of day and for the hottest equipment.

Avoid peak times in the gym

A lot of people head to the gym directly after work. Rush hour on the road leads to rush hour in the gym, which kills the impact of the session. If possible, try to aim for times that usually have less crowds, like the early mornings or late evenings. This might not be a flexible option for you, and in the end it’s better to train than not to train at all.

Modify your routine to use less popular equipment

Avoid competing for the hottest items. You’ve probably heard about International Chest Day. So, avoid trying to fight for a bench, a bar, and the 45 pound plates that all the other guys are scrambling for on Mondays. Of course, your local gym will have it’s own nuances, but you get the idea. If I know people are waiting for the bench, I might instead choose to train biceps and back. It helps to be flexible in your splits, so you can adjust if you realize that there’s going to be a long delay in your workout. If the squat rack is in oddly high demand today, hit another muscle group today and come back for legs tomorrow.

Use free weights, not machines. First of all, this should be your mantra anyway, if you are a skinny person trying to put on mass. Free weights help you recruit more stabilizer muscles, which means better overall growth. I know people argue machines have the same effect, but I think it’s a great mental battle and victory for skinny people to get comfortable doing big lifts with free weights. Also, people flock to the flashy machines in gyms. They leave the bars and plates abandoned. Okay, that’s a little dramatic, but you usually don’t have to compete with as many people.

Getting gains is very possible in a gym setting

If you’re wondering if you can really get gains in the gym, hopefully you can see that it’s very possible. You just need to approach the situation with a focused plan that keeps you training with intensity to pack on the mass.

Thoughts, questions, comments? Let me know in the comments.