Being skinny as a kid might have felt like you had only two choices. You could be the emo skater guy or the nerd who loves coding. But, you can also choose to get big like the jocks who teased you1!
To bulk up, you need more than just exercise and food. You must know how your body works to really build muscle. It’s not magic, but there are science-backed ways to make your gym time count.
This article will show you “how to gain muscle fast for skinny guys”, a workout plan and tips to get you started!
Key Takeaways
- Most skinny guys can gain 25 pounds within their first 6 months of working out, with some clients gaining up to 40 pounds1.
- A 2014 study found that a biceps flexing routine three times per week for 12 weeks resulted in a 4% increase in both biceps and triceps size1.
- Doing 8 sets of squats per week can help a 150-pound individual gain about 5 pounds of muscle and lose 2.5 pounds of fat, with a strength increase of 82 pounds in squats1.
- High-Intensity Training (HIT) programs can lead to rapid muscle gains, with one individual gaining 63 pounds of muscle in just 28 days1.
- Be wary of “fake natties” who claim to be natural but are actually using performance-enhancing drugs (PEDs) to build unrealistic physiques1.
Skinny Guys and Their Metabolism
As a skinny guy, you might wonder why it’s hard to gain muscle. The answer is your metabolism and ectomorph body type2. An ectomorph is tall, lean, has low body fat, and a fast metabolism. This makes it tough to gain weight2.
Your fast metabolism is both good and bad. It helps you burn fat and calories fast, keeping you healthy3. But, it also makes it hard to build muscle. Your body burns calories and nutrients too quickly2.
To beat this, plan your workouts and diet carefully. Do high-intensity exercises that build muscle. Eat a lot of protein, complex carbs, and healthy fats3. This way, you can grow muscle and beat your fast metabolism2.
Don’t see your metabolism as a problem. It’s just part of who you are. With the right plan and hard work, you can build a strong, lean body2.
Related Article: How Long Does It Take to Gain Muscle? Find Out!
Why is it hard for some people to gain mass quickly?
If you’re a skinny guy, you’re not alone. Building muscle is tough for those with a fast metabolism, or ectomorphs3. A quick metabolism helps keep you lean but makes it hard to eat enough to grow muscle4.
Ectomorphs burn calories fast4. Even after eating a lot, their bodies use up nutrients quickly. This leaves little chance for extra energy to turn into muscle4. Also, they often don’t feel full, making it hard to eat enough to gain muscle3.
When it comes to muscle building, timing is key for those with a fast metabolism4. Eating the right mix of protein, carbs, and fats at the right times is crucial. This ensures your body always has what it needs to grow3. If you don’t plan your meals well, you might lose muscle instead of gaining it.
Building muscle for ectomorphs is tough, but it’s doable. With the right workout, diet, and patience, even the skinniest guys can gain a lot of muscle1. The secret is finding the right balance of calories, nutrient timing, and training intensity. This helps overcome your fast metabolism and reach your muscle-building goals4.
How to gain muscle fast for skinny guys?
“How to gain muscle fast for skinny guys?” As a skinny guy, gaining muscle quickly starts with good nutrition and training. First, make sure you eat enough calories to grow muscle1. Skinny guys can gain about 25 pounds in the first 6 months of working out. Some even gain up to 40 pounds1.
Your workout should include exercises that work many muscles at once. Think squats, deadlifts, and bench presses1. A study found that doing 8 sets of squats a week helped a 150-pound man gain 5 pounds of muscle. He also lost 2.5 pounds of fat and got stronger by 82 pounds in squats1.
Also, try high-intensity training (HIT) for weight training for hardgainers and bulking up for ectomorphs1. Casey Viator gained 63 pounds of muscle in just one month with HIT. Tim Ferriss gained 34 pounds of muscle in 28 days with HIT too1.
Be consistent and patient. Keep doing your effective muscle building workouts for skinny guys. Slowly increase how hard and often you work out. Keep trying, and you’ll see the results you want1. Studies show that slow lifting and low-volume training don’t work well for building muscle1.
By eating more, doing compound exercises, and using HIT, you can reach your muscle-building goals. You’ll see big changes in your body as a skinny guy15.
Related Article: Bulk Up with These High Calorie Vegan Foods!
Food Items to Build Muscle Mass Quickly
If you’re skinny and want to get bigger, your diet is very important. You need to eat foods that are full of nutrients and calories. This will help you build muscle fast, especially if you’re an ectomorph or have a fast metabolism.
Protein Sources
Protein is key for building muscle. You should eat lots of lean meats like chicken, turkey, and beef. Also, fish, eggs, and dairy products like Greek yogurt and cottage cheese are great. A high protein diet for muscle gain is very important for ectomorphs.
Complex Carbohydrates
Complex carbs give you energy for workouts and muscle building. Good choices are oats, brown rice, quinoa, sweet potatoes, and whole-grain breads. These high calorie diet for skinny guys help you gain muscle.
Healthy Fats
Fats are important for hormones and health. Add healthy fats like avocados, nuts, seeds, olive oil, and fatty fish to your diet. These best foods for muscle building for ectomorphs support your goals.
Fruits and Vegetables
Don’t forget fruits and veggies! They have vitamins, minerals, and antioxidants for health and muscle building.
Dairy Products
Dairy like milk, cheese, and yogurt is full of protein, calcium, and nutrients for muscle growth.
Protein Supplements
While foods are best, protein supplements like whey, casein, or plant-based powders can help. They boost your protein intake and support muscle building.
Healthy Snacks
Eating nutrient-dense snacks all day helps meet your calorie and protein needs. Good snacks are nuts, dried fruit, Greek yogurt, and protein bars.
Building muscle takes time and effort. Stick to a balanced, high-calorie diet with these foods. Also, do strength training regularly. With hard work and patience, you’ll gain muscle fast!
Advanced Tips for Maximizing Muscle Growth
Now that you know the basics of bulking, let’s explore advanced tips. Progressive overload is key for muscle growth1. This means you should keep adding more weight or reps to your workouts. This keeps your muscles challenged and growing.
Without progressive overload, your muscles won’t get bigger. You’ll just be doing the same thing over and over. So, keep adding weight to your lifts, like squats and bench presses1. This will help your muscles grow.
Compound exercises are also important. These exercises, like squats and deadlifts, work many muscles at once. They help your muscles grow more1. Add these to your routine and keep increasing the weight.
Also, try different training volumes and frequencies1. More sets and training each muscle group can lead to bigger gains. But don’t forget to rest well between workouts. Muscle growth happens when you’re not working out1.
