Build Muscle: How To Guide For Skinny Guys

Build Muscle: How To Guide For Skinny Guys

Are you trying to build muscle even though you’re skinny?

Build Muscle: How To Guide For Skinny Guys

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I’ve been there before.

I’m also pretty sure you’ve said to yourself “I can’t gain any muscle no matter what I do, it’s just not possible.”

Well I’m here to tell you my friend, that IT IS POSSIBLE!

I used to be a skinny guy myself. In fact, I still am. The only difference is I now have a lot more muscle than I used to.

Regardless, I was always a hard gainer.

I actually had a consistent workout routine when I was around 19. A good buddy of mine and I would hit the weights 5-6 days a week.

We always had a protein shake after our workouts, yet nothing changed. We were both super skinny and were not gaining any more muscle.

What was going on!

I was making a ton of mistakes. For one, I wasn’t eating enough. I ate maybe 3  small meals a day.

Second, when I was eating, it was far from anything that would help my body grow (pizza, wings, etc..).

This is probably the biggest mistake I was making, DRINKING TOO MUCH!

Here are some common mistakes people often make, including myself.

1. Protein/Supplements are Not Food Replacements

Yes, protein is an essential amino acid necessary for helping repair muscle tissue. Then again, so are carbs, fats, and water.

Don’t use a protein shake as a meal replacement, because nothing can beat a real nutrient dense meal.

Instead, only use protein and other products to supplement your fitness goals. Hence the name, “supplement”.

2. Make sure your Testosterone Levels Are Optimal

It is estimated that 1 in 4 men above the age of 30 have low testosterone levels. (source)

So, there’s a good chance that low testosterone could be affecting you.

Some signs you might have low testosterone:

  • Fatigue
  • Insomnia
  • Increased Body-Fat
  • Low Libido
  • Difficulty Concentrating
  • Irritability

If you are experiencing some of these side effects, be sure to get your t-levels checked by your doctor.

Here are some natural ways to help boost your testosterone:

  • Consume More Healthy Fats
  • Stop Stressing
  • Increase Your Vitamin D intake
  • Up Your Intake of Zinc (no more than 11mg)
  • Reduce Sugar Intake
  • Incorporate Some Form of HIIT To Your Workout

3. Reduce Alcohol Consumption

We all love to have that beer or two after work. Perhaps for you, it’s an all-out Friday night binge fest.

Regardless of what the ocassion is, I would highly recommend reducing it if not completely stopping it altogether.

Why?

For one, alcohol is absolutely useless to our bodies. It literally has zero nutritional benefits.

Let’s look at some of the effects alcohol has on your fitness results:

  • Alcohol greatly increases your chances of putting on belly-fat
  • Impairs protein synthesis (your ability to repair muscles after a workout)
  • Lowers Testosterone
  • Increases Cortisol
  • Negatively Impacts Your Workouts

I used to drink constantly. I figured it was ok because I was hitting the weights almost every-day.

This was probably one of the biggest contributors to me NOT seeing results.

Now that we’ve covered some of the common mistakes people make when trying to build muscle, lets actually get to the point and cover HOW you can build muscle as a skinny guy.

1. Eat Enough of The Right Stuff to Build Muscle

Part 1- How Much

This is THE MOST important factor when it comes to getting any results when your fitness is concerned.

It all comes down to getting the right macros in the correct amounts. If your goal is to build muscle, then you should be focusing on gaining weight. END OF STORY!

I’ve done this myself, and seen SO MANY OTHERS MAKING THIS SIMPLE MISTAKE!

I wanted to get a six-pack, and I also wanted to get bigger.

Guys, you need to chose one or the other.

Chances are, if you clean up your diet, the body-fat is going to start going down anyways.

There are two ways of doing this. The right way and the wrong way. I’ve done both.

First, well cover the wrong way:

Eat healthy foods, but in excess. What do I mean by excess.

Anything over 500 calories of your maintenance intake (how many calories you burn throughout the day).

If you go to high, you increase your chances of putting on more body-fat than muscle.

The right way:

Keep your caloric intake 100-400 calories above your daily maintenance. The easiest way to do estimate how much is with this calculator.

Part 2 – The Foods:

Now let’s cover some of the basic foods you should be incorporating.

Some good sources of lean Protein:

  • Salmon
  • Tilapia
  • Grass-Fed Lean Ground Beef (93% or leaner)
  • Chicken Breast
  • Turkey Breast
  • Eggs/Egg Whites
  • Whey Protein

For the Carbohydrates:

  • Quinoa
  • Brown Rice
  • Oatmeal
  • Sweet Potatoes (Yams)
  • Brown Rice Cereal
  • Black Beans
  • Pinto Beans
  • Squash

Last but not least, the Fats:

  • Avocado
  • Peanuts
  • Almonds
  • Cashews
  • Fish Oil
  • Flax Seed Oil
  • Pepitas (Raw Pumpkin Seed)
  • Olive Oil
  • Coconut Oil

2. Apply Strength Training

I am not going to explain the benefits of strength training as I am sure you are well aware of its main primary benefit, hypertrophy. I will however explain how you should be applying it and how often.

You should be weight training NO LESS THAN 3 TIMES PER WEEK. If your end goal is to build muscle, you should be aiming for 4-5 times a week.

For example, I would train Monday- Friday and then have Saturday and Sunday as my rests days.

The problem with only training three times a week is you are going to have to hit a larger number of muscle groups in each training session.

Because you only have three days to fit in a training session, you are now forced to do full body workouts to ensure you are hitting all the muscle groups.

This is going to slow down your muscle growth progression.

You are much better off hitting two or three muscle groups per training session, and just training more frequently.

Workout Guide Example:

Monday– Back and Biceps

Tuesday– Hamstrings and Calves

Wednesday– Chest and Triceps

Thursday– Quad and Abs

Friday – Shoulders and Traps

Saturday – Rest

Sunday – Rest

3. Get Enough Rest

Another Big mistake I have made myself. Whether it was from drinking too much and getting poor sleep, or just staying up too late.

I cannot stress the importance of sleep enough!

Without sleep, your body will not grow.

On the days you hit the weights, the evening of you should be aiming for 7.5-9 hours of sleep!

No matter how skinny you are, there is no reason why you can’t build muscle. If you are still feeling a little lost, be sure to check out Anabolic Running. It is a great program that can help build muscle and achieve your fitness goals!

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