If you have read many mass-gaining routines for young bodybuilders, you will probably notice a common theme. Most of them cater to the bodybuilders who have an incredibly hard time gaining any weight at all. These routines will tell the bodybuilder to drink .5 to 1 gallons of milk per day. These programs will call for calories in excess of 800 to 1000 what the body requires to maintain body weight. They will also only allow the trainer to complete minimum sets, although they will be of the very heavy variety. It’s all about eating and lifting big.

These tips work fairly well for bodybuilders who have very high metabolisms. But what about the chunkier guys who have always had an extremely easy time gaining weight? They train just as hard as skinny bodybuilders, they follow the diets, but they always seem to add more fat than muscle. They suffer from low metabolisms. Here are some tips for the bodybuilder with an endomorphic frame seeking to add muscle to his body without adding much in terms of body fat.

Develop you BMR

The basal metabolic rate, or BMR, is an estimate of just how many calories you have to consume to maintain your current body weight. If you have been on the same eating plan for several weeks and seen minimal changes to your body, then you should have an easy time adding up your calories and determining just how many calories you require. Once you have this number, you will want to add calories in order to add muscle size.

Bump up the numbers

Now that you know how many calories you need, it’s time to determine just how many you want to consume. For those who gain fat easily, adding 250 to 400 calories per day is ideal. This will mean it may take a bit longer to gain the weight, but it will be quality muscle that is gained, and not fat. Raising your daily caloric intake any higher could result in the addition of body fat to your frame, which very much goes against our goals of keeping you lean while adding size.

Protein

Keep your protein particularly high when adding calories. It’s even possible to make the entire 400 calories you add exist in the form of 100 grams of protein. That is just 2 or 3 whey shakes each day! A small change like this will result in your body changing the normal source of energy from carbohydrates and fat, to the choice of protein. This will burn faster, be digested more efficiently, and cause you to shed body fat while gaining muscles.

More sets

Your training needs to be comprised of more sets than you skinny counterparts. You will gain muscle and recover faster than them, but it will require that you train a bit harder to keep your metabolism moving. Good luck, and get training. Your metabolism will become a blessing when you see how easy it will soon become to add muscle mass.

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