How Skinny Guys Can Build Muscle

Skinny guys are always on the hunt to increase the size of their frame, as it’s the bane of their existence in today’s physical fitness age.

Skinny guys erroneously think that they are genetically doomed to be skinny.

While there is a certain amount of bulk that they can put on (usually based upon how thick your wrist and ankles are), the trick is to maximize your growth potential and strive for those goals.

Never be convinced that you’re a “hardgainer”, because then you’ll have the mindset that it will always be difficult for you to put on weight, muscle mass and gain strength.

Mental visualization is the key to too many things in life, and to succeed in bringing what’s in your mind’s eye to fruition requires having a positive mental attitude.

To that end, a skinny guy can put on a tremendous amount of weight by concentrating on weight-lifting specifics, creating a kick-ass diet, and have a clear vision of what you want your body to look like.

Weight-Lifting Specifics

For at least the first month of weight-training, as a skinny guy you must concentrate on executing mass building exercises with perfect form where you take each set to failure (e.g., you select a weight where after doing between 8 -12 reps—with proper form—you can no longer do one rep).

These mass building exercises consist of squats, stiff-leg deadlifts, military press, dips (and then weighted dips), chin-ups among others.

These are all compound exercises that enlist at least two muscle groups and will add lean muscle mass as you continue to execute them and add 5% to 10% more weight each successive weight-training session.

It’s important to rest at least two days between workouts (as the recovery period is the most important period of any bodybuilding routine).

Skinny Guy Diet

Skinny Guys who want to build muscle need to overhaul their diet considerably. You’re never eating enough, believe me, you never are.

Your body is at a comfortable level, a static homeostasis that is preventing you from getting bigger at your current activity and dietary level.

To gain the weight and muscle mass that you desire (so people can stop kicking sand in your face), you need to do two things as part of your training: eat at least 4000 calories a day and consume 1.5x your goal weight in protein each day (so if you were 145 lbs like I was, you want to weigh 175 lbs, like I wanted, then you need to eat 4000 high-quality calories a day and get down 263g of protein each and every day).

Too many skinny guys think that they eat all the time, and maybe they do – but they’re not eating smart and nutritionally right.

Part of the weight-gain diet to make sure you get enough protein, carbs and fat throughout the day (it’s recommended to eat a 40/40/20 split, 40% protein, 40% carbs and 20% “good” fat).

Also, you must eat more vegetables that you can imagine. Find what you like the best, and the best ways to prepare those vegetables and eat as much as you can.

Weight Gain Mind State

This can’t be emphasized enough—it will enable your to power through on those tough days that you don’t want to go to the gym, it will enable you to eat that hefty, nutrient-rich snack before bedtime, and it will enable you to perform two more reps before complete concentric muscular failure sets in and your spotter needs to grab the bar from you.

This is just a quick, concise overview of how skinny guys can build muscle, but if you want a more in-depth, detailed and clean discussion of these tips and more, then pick up Vince Delmonte’s “No Nonsense Muscle Building” eBook… it’s jam-packed with so much actionable knowledge, you won’t know where to begin.