Most ‘goo-rus’ just tell us to ‘eat more and lift some weights’
You don’t say…
We all know that!
But what do you eat to build muscle? And what’s the best workout for going from skinny to muscular?
In the endless sea of interweb, it can be confusing as hell to know where to begin. And when you’re just getting started you’re constantly being bombarded with so many different training and diet programs.
It’s no wonder guys fall into the trap of training program ADHD!
But the worst part in all this is that most of the information out there is NOT ideal for skinny guys who want to increase weight.
Know why that is?
The fitness industry is mostly about ‘fat loss’. A lot of these training programs aren’t based on going from skinny to muscular.
Joe Average can afford to lose a few pounds. In fact, that’s what most guys are after. Burning a few pounds while toning up.
Let me give you an example of some terms (stop me if you’ve heard em…)
Intermittent Fasting… Keto… Paleo… Gluten Free… Low Carb… High Carb…
Then you see guys showing ripped bodies and saying it was because they followed Intermittent Fasting!
Lo-and-behold; someone who wants to go from skinny to muscular tries it. And what happens? They have a hard time gaining weight! And worse, even going in reverse (Intermittent Fasting is amazing for fat loss goals).
The root problem here is “restriction”. Which is not ideal for going from skinny to muscular. It makes it tricky to reach caloric intake needs (more on that in a moment).
Once you arm yourself with the knowledge, then you’ll know exactly what it takes to build muscle for us scrawny guys.
Now pay attention.
Because I’m going to give you the 3 rules you must absolutely follow to go from skinny to muscular!
(Yes. It is possible.)
Rule 1: You Must Be In A Caloric Surplus
My friend Eric was working out with me for awhile.
So this one day, Eric steps on the scale and, guess what?
He dropped a couple of pounds!
(but his goal was to INCREASE weight)
Before he could say anything else, I looked him dead in the eyes and said,
“You’re not eating enough.”
And thus is the problem for a lot of guys.
Because it doesn’t matter how much you exercise: you CANNOT build lean mass without a surplus in calories.
There’s not a workout plan in the world that will have you gaining mass if you get this part wrong.
At its most basic level – diet is just a numbers game.
You need to make sure calories in exceed calories out.
Btw, let’s figure out your maintenance level calories. Here’s a TDEE calculator you can use.
All you really need is a few hundred calories above that. BUT don’t be afraid of lotsa calories! Especially if you’re new to working out. Studies show that unless you’re an elite athlete, a scrawny guy is likely to use most of those calories for lean mass!
We can talk the finer points of your diet later. For now I just want you to focus on eating more than your maintenance calories…
Rule 2: You Must Train Based On Your Goals…
Building muscle is simple, really.
First thing you need to remember is that you must focus on compound movements.
These are multi-joint exercises that utilize a lot of muscles to perform a movement.
- Bench Press
- Overhead Press
- Barbell Rows
- And many more…
You can add in isolation exercises (bicep curls, tricep extensions, etc)… but remember: the bulk of your training should be around compound exercises like the ones listed above.
And these should be performed in the rep ranges ideal for strength and hypertrophy.
The strength-endurance continuum looks something like this:
< — Strength — Hypertrophy — Endurance — >
The continuum tells us our working set (to failure) will be in these Repetition Maximum (RM) ranges:
- Strength: 1-5RM
- Strength & Hypertrophy: 6-8RM
- Hypertrophy: 8-12+RM
- Endurance: 12+
I always recommend skinny guys looking to build mass focus on strength and hypertrophy. If you’re a novice, it’s recommended that you start out in the 8-12RM range.
This is a great starting point for hypertrophy and mechanical learning. Learn the exercises and then add on the strength. (Don’t worry – we’ll add to this later).
Finally, a hardgainer routine that works needs to follow Progressive Overload.
This principle states that you must progressively increase the difficulty of the resistance placed upon your body (for continuous adaptation).
For going from skinny to muscular, you’ll want to continually add more resistance. You’ll do this by increasing the load, the amount of repetitions, volume, or any combination of these variables.
(We’ll talk more about the ideal workout program for scrawny guys later)
Rule 3: You Must Get Enough Rest
Finally, your body needs adequate rest and recovery for growth.
Remember, gains are made outside of the gym. During periods of recovery.
You also need to make sure you’re getting plenty of sleep. Try to get at least 8 hours a night. Lay off of any heavy partying. And drink lots of water.
That’s it. Consume enough calories, workout for hypertrophy and strength, and let your body build through rest and recovery.
But of course, there is more to it than that. These are just basic rules to get your mind focused in a direction.
So if you’re up for it, I’ve got even more for ya.
Learn How To Build Muscle For Skinny Guys: 100% Free Training
Truth is, most guys will read all this stuff and forget about it the next day.
We only comprehend so much information. Which is exactly why I put together a full 10-day training program for skinny guys who want to build muscle
Are you a mini who wants to be mighty?
Enrol in the Mini to Mighty [M2M] Free Email Course on the next page and learn how today.Continue >>