Skinny Man’s Guide To Bulking Up Fast
If you’re a naturally skinny guy looking to gain some muscle, there are a few things you can do to ensure that it happens. Maybe you’ve already tried everything. Maybe you feel like there’s no hope. There is definitely hope, and there is a way to bulk up and gain mass faster than you ever thought before. Though the main principles of adding muscle apply to everyone, being a skinny guy needs a bit of special attention. And no, only working “shows muscles” like biceps, shoulders, and abs won’t make you look like Brad Pitt in Fight Club. For us, the devil is in the details. And we are here to conquer those details.
The first thing you need to do is work out. No-brainer, right? We are going to call this “the trigger.” We need to give our bodies an adequate environment for growth. Without that, nothing happens. With us skinny guys, We need to provide a system-wide trigger before anything. This is done through lifting heavy things. Go as heavy as you can with proper form. Be honest with how much you can lift and cut out the ego. Yes, you may look like the weakest person at the gym at first, but who cares. This is not about them. This is about you. Train old school. Stick with big free weights and compound movements (don’t use machines) like the squat and the bench press. Pair an upper and lower body movement together in one session and try, initially, to go for five sets of five with a weight you can do 10 times. Add 10 pounds of weight to your lower body movement and 5 pounds to your upper body movement every week. If you hit a plateau, scale back down 20 pounds and ramp up again. Stay at that weight as long as you want
When it comes to those show muscles that you like so much, your trigger is time under tension. After you’ve done your large movements, and you feel like adding lateral raises or bicep curls, do them slow. Do them as slowly as you can. Anyone can force up 80 pounds in the bicep curl with enough leg and hip drive. But to control any weight for five seconds up and five seconds down is brutal.
If you are looking to supplement, look for those that are meant to affect you on a hormonal level. These add to the trigger. But be wary. A lot of these supplements are bogus. Look for the right advice from reputable sources. Healthwriting.com has a testofuel review and that would be a great place to start. What you want is sound advice from carefully researched articles. There’s a rabbit hole of bad information out there. Don’t fall into it.
Take your body weight in pounds, and multiply it by 15. That’s how many calories you should be consuming. Eat 1 g of protein per body weight. From there, add good clean carbohydrate sources. Rice, potatoes, yams, and fibrous root vegetables are your friends. No, french fries do not count as “potatoes.” Look at healthier options. The rest should come from healthy fats. Drink milk and eat butter, just not too much. Also, stay away from any “hydrogenated” fats and oils. That stuff is horrible for you.
It really is a simple as that. It isn’t easy, but it’s simple. If you noticed, nowhere in this article is there a bodybuilding split. That’s because we do not respond well to those. Destroying our calf muscles on leg day is not enough to produce a systemwide response. We want to expose receptors on our muscles ready to be fed with the proper nutrition. This is the fastest way to do it. It won’t happen overnight, but it will happen before you know it.