The Best Way To Build Muscle For Skinny Guys – Everyone Can Do It!
The fact that you’ve found yourself to this site is a sure indication that you’re looking a way to build some muscle. Well let me tell you, I will reveal the best way to build muscle for skinny guys to you in this article and I’m sure you will find this REALLY helpful.
Despite what everyone has said to you or what you think that you are able to build muscle or not I can give you the direct answer right now: YES YOU CAN!
BUT that being said there is one thing I want you to wrap your mind around first…
BUILDING MUSCLE DEMANDS HARD WORK AND COMMITMENT OVER MONTHS AND YEARS!
There is no secret pills, powders or potions. Hard work and consistency prevails. But this doesn’t mean that you have to revolve your whole lifestyle around the gym. You can go party with your friends on weekends and you can go to eat delicious food be it even junk food.
But but those things said it’s only to a certain point. Too much of everything will have counter productive effects but as long as you keep getting stronger and you can hit the gym couple of times a week you absolutely will grow muscle.
But now let’s look at the practical things that you SHOULD do in order to pack on some serious size…
As A Beginner You Will Grow FAST!
This is quite astonishing fact. When you got basically no weight training experience you will be able to gain way more muscle than guys who have been hitting the gym for years. Here is a rough outline how several studies have found that the muscle grows:
If you’re complete beginner this is something that you should absolutely take full advantage off by knowing exactly what to do in the gym training wise as well as proper nutrition and rest so you will really “squeeze the most of the juice out” from yourself.
The Three Core Principles Of Muscle Building
There are the basic set of rules which will more or less determine 90-100% of your maximum muscle building potential. And they are:
- Weight Training
Let’s look a bit into detail what these consist of…
#1 Weight Training
This is for sure the most important part of the all three. I mean you can have the proper diet and rest in place but if you’re not going to the gym to give your body a reason to grow, it simply will not grow.
And the best way to gain muscle is to train with…
Basic Compound Exercises
Yes, not the fancy machines that look like spaceships to the newcomers but instead the good old basic barbell and dumbbells. When you structure your training around heavy multijoint exercises that will task your bodys big muscle groups it has no other option than to grow. These movements include:
- Bench Presses
- Over Head Presses
- Chin-Ups / Pull-Ups
The biggest mistake that 95% of the skinny guys and beginners make is that they try to train with some pro bodybuilders 5 day split where they hammer 100 sets only to their arms. This is so counterproductive and it will not get you anywhere. The thing to remember is that the massive bodybuilders are using a hefty amounts of all kinds of illegal substances and they will grow no matter what they will do and they’re recover ability is just insane. They can hammer their bodies so hard and wake up the next day and do the same workout again.
BUT all of these guys when they started trained exactly with these heavy compound exercises. The crazy specific splits they do are very advanced training methods when you have 10-20 years lifting under your belt. But what they usually don’t tell you is how they really build the FOUNDATION of their physique. And the foundation is built with basic compound exercises!
Is the single most important concept of muscle building. Progressive overload is just a fancy word for striving for heavier weights, more repetitions or more sets. Basically just trying to get better and stronger as the time goes by.
It’s crucial for natural weight trainers to try to get stronger. If you’re training with the same weight with same repetitions and same amount of sets from month to another you will not be giving your body a reason to grow.
When you add weight to the bar or if you’re not strong enough to add weight you add repetitions or sets. That is the reason that your body needs in order to give it a signal that it has to grow bigger and stronger.
But that being said you should aim for GRADUAL progress. If you try to jump in too hard and too fast you will probably injure yourself or you will stall quite soon. Adding only 2.5 pounds to 10 pounds per week at first will be just fine. And after you’ve worked out for couple of years you’ll see that even that 2.5 pounds can be quite a lot.
By using proper form you will ensure that you will not get injured when lifting weights. Not only it will minimize your injury risk but performing lifts with correct lifting technique will help you lift more weight and it will strengthen your posture which will improve your general well being!
You should never compromise lifting form by using too heavy weight. As a beginner lifter it’s not a good concept. As you get better and you know your limits you can start to break the rules a bit.
This is the second most important part of you muscle building plan. If you got your tarining on point but your diet is laking you’ll sell yourself short. The thing is to get big you have to eat big. If you’re used to eating really small meals that will not be sufficient.
There is two main components what comes to nutrition which are:
- Calorie Intake
- Sufficient protein intake
Let’s look a bit deeper to both of these…
As the name implies this means the amount of calories you consume on a daily basis. And there is one vital piece of information you have to have in line if you want to build muscle which is…
YOU HAVE TO BE IN CALORIE SURPLUS IN ORDER TO BUILD MUSCLE!
This is because if you’re not giving your body enough fuel, it will not be able to build muscle. See building muscle takes a lot of energy from your body. The easiest way is to figure out your maintenance calories with calculator such as THIS ONE. After you punch in your figures to the calculator and calculate your maintenance calories multiply that with 1.1-1.2 and you have a 10-20% calorie surplus. This should be enough to give your body all the fuel that it needs to build muscle.
Sufficient Protein Intake
You’ve probably read about the protein requirements for bodybuilders. The guidelines are 2-3 grams of protein per pound of bodyweight. The exercise science clearly says that those numbers are way off the charts.
The correct amount for you to eat is something between 1-1.6 grams per kilo of bodyweight or 0.8 grams per pound of bodyweight. This will ensure that you’re giving your body enough building blocks to repair the microtears in your muscles that are the result of your weight training. The funny thing is that you actually grow outside the gym rather than inside.
Proper rest is also very important part of your overall muscle building plan. If you’re not getting enough good quality sleep you will be hindering your ability to recover properly from training. Although there are myriad of things that can affect your sleeping such as stress and enviroment etc.
A good guideline is to get roughly 8 hours of good quality sleep per night to ensure proper recovery. But that being said this is really up to person and some people might get away with much less sleep and some would require whole lot more.
Building muscle for skinny guys doesn’t differ in any way of building muscle for everybody else. As long as you’re gaining weight and getting stronger you will be golden. There are some persons though that have crazy fast metabolism and in that case you have to just increase your calorie intake even more until you’ll start to see that the scale goes up at about 0.5-1 pound per week.
Here is a bullet point list to recap all the main points of the article:
- Skinny guys will be able to build muscle as well as others
- Some people have better genetics than others. I believe your genetics will determine how far you can go rather than what you start with
- Structure your weight training program upon basic compound exercises
- Always aim for adding more weight, reps or sets on the bar or dumbbells
- Don’t sacrifice lifting technique when going for heavier weights. Always perfrom the exercises with correct form. If your form breaks down, lower the weight
- Eat in a Calorie Surplus of 10-20%
- Eat roughly 0.8 grams of protein per pound of bodyweight
- Try to get about 8 hours of good quality sleep per night
- Remember that building muscle takes a lot of time and effort!!
That is all there really is to it. Did you find this article helpful? Drop me a line down below if you have some questions in mind and I’ll get back to you!
Remember to train hard and train SMART.