While twinks may not have to worry about beer bellies and love handles as much as the bears and daddies of the world, building muscle can be significantly more challenging for them. If there was a secret formula to turn twinks into twunks into hunks, then protein powders would go out of business. For the time being the only answer is to keep working, and if you’re still struggling to add some mass to your slender frame, it might be time to work smarter, not harder.
1. Work as many muscle groups as possible
We’ve said it before and we’ll say it again, compound movements are the key. So say goodbye to bicep curls and resistance machines, and say hello to big moves and big gains. Rather than focusing on working one muscle at a time, work as many as you possibly can in one session.
This means going for the classics: squats, deadlifts, bench press, and pull ups.
2. Full body workouts
Rather than the traditional bodybuilder split, focus more on full body workouts that you perform 3 days a week, ensuring at least a day’s rest in between workouts.
This way you’re working each muscle multiple times a week. It has the added benefit of working each movement just once per workout, meaning you can afford to give it 100% of your effort.
3. Don’t skip leg day
You may not care if your legs get bigger, but the rest of your body does. Your leg muscles are the biggest muscles in your body, and the more muscle you have, the more testosterone your body will be producing, and the more muscle you’ll grow, and the more testosterone you’ll produce, and so on and so forth.
Add to that the benefits of better posture, a stronger core, and perkier ass. Win-win-win.
4. Train in the 10-12 rep range
More reps doesn’t mean more gains, not if you’re looking to add some serious size to those muscles. Drop your reps down to the 10 – 12 range, and increase those weights to somewhere between 60%- 80% of your one rep max (the maximum amount of weight you could lift if you only had to do 1 rep).
Working in this range will result in muscular hypertrophy, which is the sciencey way of saying your muscles will grow in size rather than strength or endurance.
You are what you eat, and if you’re not eating enough you won’t get any bigger. There’s little point in breaking the muscle fibres in the gym if you don’t feed them enough protein to build bigger and stronger.
The guideline for protein varies a little, but you should be aiming for roughly 1.4g – 2g of protein per kilogram of body mass. So if you weigh 70 kg, you should aim to eat around 100g – 140g of protein a day. It’s totally doable, but if you track your food you’ll soon realise that you probably aren’t doing it right now.
Look to have protein in every meal, so say goodbye to those morning Weetabix and learn to love eggs in a big way!
6. Realise it’s a marathon, not a sprint
We’re talking years, not months. And I bet your heart sank reading that, and I’m sorry. But the process of transforming your body takes a long time and a lot of work (what a downer, right?)
Staying motivated month after month is the hardest part of any fitness regime, so be sure to surround yourself with other motivated people, and take stock of any and all progress you make.
7. Celebrate every success
While it may take years before you emerge as the twunk hunk of your dreams, there will be plenty of milestones to celebrate on the way, so be sure that you do. Celebrate the first time you increase your weights and every gram of muscle and inch that you add. And after a month of squats, when your butt starts to feel firm and perky, be sure to show it off proudly! You’ve earned it!
Gay Personal Trainers
If you need a little extra help staying motivated when working towards your twunk goals, then think about getting in touch with one of our gay personal trainers. They can design a training and nutrition program to suit your individual needs, and be on hand to help coach you towards your goals.
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