How to Build Muscle for Skinny Guys
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Can the Skinny Guy Build Muscle Fast?
Skinny guys (and girls for that matter) have always had a difficult time gaining muscle mass. This is not for a lack of trying or motivation on your behalf but because the classical skinny body type has hardwired biological processes that inhibit muscle growth.
This does not mean skinny guys cannot build muscle however, it does not even mean you have to work that much harder than other body types to grow your muscles it just means you have to relearn what you know about bodybuilding and realize that the usual techniques that the bodybuilding industry tell you may not apply to your situation.
The Body Types
The first thing you must understand when researching how to gain muscle mass as a skinny guy is how your body works and is different from the other guys at the gym. To do this we can look at the the archetypical body types that humans broadly fall under.
- Endomorphs - The Endomorph is usually a bigger guy; extreme variants of this body type are usually round and soft with a big torso and shorter arms and legs than most. The Endomorph is the opposite of a skinny guy and has a lot of trouble losing weight as a lot of what they eat goes to fat due to their slow metabolism. They do find it easy to gain muscle mass however and many Endomorphs make excellent power lifters but always struggle to have lean muscles due to their weight gain tendencies.
- Mesomorphs - The Mesomorph is the halfway point between large and skinny, they are the prototypical athletes that find it relatively easy to gain muscle and lose weight as they have a well balanced metabolism that works well as long as their diet and exercise regime is not extreme.
- Ectomorph - If you are a naturally skinny guy or girl then you are an Ectomorph. The Ectomorph has a very fast metabolism that is the key to keeping you thin but is also the demon that destroys your efforts to gain muscle mass for exactly the same reason. This type also tends to have longer limbs and are lankier than others.
While these are the three general types of bodies here are variations within them and grades of metabolisms that may not be as extreme on either end but taper towards the middle. If you are a hard gainer though and have always been skinny you would be broadly classified as an Ectomorph.
Metabolism Explained
The key difference between the body types as you have probably worked out is your metabolism. The simplest explanation of metabolism is that it is the process that happens in the body where it converts food into energy that is then used to power the body, repair muscles, invigorate the brain, reduce toxins and much, much more. All in all an integral part of the body's workings.
Having a slow metabolism means that the energy that is produced is not burned away quickly. This means there is a lot of nutrients and chemicals in your body for a good length of time that can be used to grow muscles which is why an Endomorph who lifts weights can easily build mass. It also means that excess energy such as this is not used becomes stored as fat cells for 'future use'.
If you are a skinny guy then you have the opposite of this, a fast metabolism that burns through energy so fast that it leaves nothing left to repair and grow muscle mass as that energy is often used quickly or wasted in heat and other ways. This is the same reason you have very little fat because there is no energy left to store as fat.
Michael Phelps High Calorie Diet
- Metabolism - Wikipedia, the free encyclopedia
Wikipedias page on metabolism explains a lot more about the processes within the body that breakdown and use energy to power this amazing organism we inhabit. - Michael Phelps\' diet: Eat like a champion! - Slashfood
More on what Michael Phelps eats to maintain a champion body. While not an Ectomorph (more like a Mesomorph) This shows just how much someone with a good training and diet regime can help build muscles.
How Skinny Guys Overcome Metabolism Issues
The first thing you need to do when setting up a regime for weight and muscle gain is that as a skinny guy with a fast metabolism you need to eat more! Not just a little bit more abut you need to consume more of the things you really need to gain muscle which is calories and protein.
The problem most skinny people have with this is that they become too full too quickly before they can ingest the required calories which is why you need to pick and choose your foods carefully. It is recommended that you eat calorie dense food that does not fill you up as much but are bursting with energy such as:
- Avocado
- Whole Eggs
- Tuna & Salmon in Olive Oil
- Rice
- Pasta
- Potatoes
The reason this is important is because you need to overfill your furnace like metabolism so that it cannot burn through those calories so fast there is nothing left to feed the muscle. Once you intake enough energy and it is available to your body after a workout it gets busy and repairs and grows your muscles.
Recovry Video
- Bedtime Story: What Happens To Your Muscles Overnight!
Information on what happens to your muscles when you sleep and how this is important to your muscle development and training regime - All About Recovery!
An in depth article on exercise recovery time and what processes in the body happen during this period
OK, What now?
Now you understand the prime concepts of why it is hard to gain weight as a skinny guy and have a way to overcome this what else is needed? There is of course there is your exercise regime which is now the key to your bodybuilding success but before you hit the gym there is something else you MUST know before you waste hours of your time and energy hitting the weights!
REST
This is vitally important when building muscle for any body type. You may thing because you are a hard gainer than you need to train twice as hard as the others but this is bogus and false. Just as the body needs the energy and nutrients to build and repair the muscles after you exercise which is what triggers that reaction it needs time and rest to do this work.
There is no need to do weight lifting every day, give yourself a day or two in-between each workout to allow your body to increase your mass and also allow yourself to not become too exhausted and give you time to do everything else in your life! It is not quantity that counts in bodybuilding but QUALITY.
This applies more as you get more muscular and you train with more intensity however. At the start you should train within your means which may mean more time than at a later stage where you need more time to recover but the same principles apply that the body need recovery time.
Intensity Video
How Should The Skinny Guy Workout?
Now we come to the practical points; exactly how to workout. While there are a thousand different machines, weights, lifting styles and muscles to train the importance is HOW you train them. If you are just starting obviously you will not be able to lift much yet but you must not fall into the trap of not challenging yourself enough.
You see, simply put the muscles you want do not appear by doing the same repetitions over and over again if it does not BURN. The burn as many people put it is actually you hurting your muscles slightly, bringing in lots of blood to power them and actually damaging the tissue while doing it. This is not a bad thing though because this means the body needs to repair this muscle tissue and when it does so it makes it bigger!
The only way your body knows it need to grow its muscles is by trying to lift heavier weights so the biological parts of the body realize there is a need to be stronger and act in accordance to grow your muscles. It is a lot more complex than that but this is what you really need to know as a skinny guy trying to build muscle mass.
With this in mind try to aim for more intensity, heavier weights for less reps and continue to add weight as you see progress because doing the same weight again and again will not give any extra result.
Vince's Bodybuilding Progress
Click thumbnail to view full-size
What Else Should You Know
While we have only scratched the surface of bodybuilding this guide should hopefully start giving you some positive results from your efforts.
There is much more than we could talk about such as diet plans, exercise and workout plans, pre and post workout routines and much more.
If you are interested in knowing more to give yourself the absolute best chance at gaining the body you want from the skinny body you have now you might want to have a look at Vince Delmonte's 'No Nonsense Muscle Building' which is a downloadable guide written by a former skinny guy who became a champion bodybuilder.
Go to www.skinnytomuscle.net to learn more
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cool, im 15 and im skinny ish i was born skinny and always has been, ive always wanted to be big and muscular, is that possible of me getting to be big and muscular? thnx
Hi Kev,
It is always possible to get bigger if you follow the advice listed. However remember that at 15 your body is still growing and hormonal changes happening which can com month to month sometimes!
Still, working out and lifting to your maximum capacity then eating a lot more than you would will put more meat on your bones but you have to stick to a routine and not skip around too much.
Check out the free report link above which can give you a good kick start on what NOT to do and conversely what you should be doing.
Good luck!
Hi i'm 16 and i weight 105 i wasn't always skinny until the age of 9 and i run track
Hi, I'm 20 years old. I'm 5' 9" and currently weight 125 lbs. I've always been skinny; however, since Ive always been interested in bikes I happen to have a kind of fat/thick lower body (thights, legs, butt).
My upper body, on the contrary is, veryvery skinny... I barely have a 6 pack which I'm a little proud of but my arms look like pencils and my chest is flat.
3 years ago I was into surfing and I remember I built some chest muscles but I stopped practicing because I moved far from the beach and now im back to a flat chest again.
I havent done any kind of weight lifting. Went to a gym for 3 days XD
Any tips?
Hi Paco,
Weight lifting really is the king of building up your upper body. However if you have problems with getting a gym there are some exercises you can do at home that will help.
The humble push up is a good start for instance and targets a range of upper body muscles.
Dips are also good if you have two parallel bars, two boxes of even height or something like that you can rest on.
It is a pity you don't have water near you too because rowing is an awesome exercise.
In the end though you have to follow the basic rules.
1. Work the arms, chest and shoulders and really stress them which often requires weights.
2. Eat more than usual to give yourself the energy to grow.
I suggest invest in a set of dumbbells as there are plenty of upper body exercises you can do with them at home.
My friend just added some articles on his site about upper body muscle growth if you want to read more.
Hey im 14 and i am really skinny like 40 kg and i want to get ripped
any advice?
Hi Sawyer,
I hesitate to recommend too much as at 14 your body is still growing and hormonal changes are underway.
This will not stop you from starting weight training but be aware that your body is not yet mature which can give mixed results.
My advice is to look to your diet first and when weight training do not go overboard on the heaviest weights yet either. You will also need to sleep longer than others as at your age the need for sleep actually increases as you are not just growing muscle but growing bones and other parts to be taller too.
Sleep well, eat well and train your whole body not just a few areas with moderate weights is my suggestion.
Good luck!
Good hub, nice info on the body types and metabolic rates. Lots of guys don't understand how these things factor into your weight training and dietary needs.
Thanks Man,
I agree, no matter what body type you are knowing how your body operates is half the battle to get in shape for gaining muscle mass or burning fat.
Glad you liked it :)
Great hub! Lotta info. I agree with you. Our bodies are complex machines that most of us don't have the "manuals" to. Knowing how our body works and listening to it helps tremendously with working out.
Thanks truparad0x,
The deeper you look into our body the more complex it is too. Hopefully this hub will at least be a crash course if not a manual to muscle building :)
Great hub, very informative and helpful. Keep it up
Hi, im 17, 6ft and 140lbs, and I am tired of being skinny, I am thinking of going into the military after HS so I need to get ripped, I also am in track so I NEED to run every-day, and before I lift weights. Is there anything special I should do? Or just any advice would be greatly appreciated.
im 5 foot 3 im 13 years old and im 45 kg. am i to skinny or fat ? and im a good basketball player
Hi Casey,
I don't think you need to be ripped to join the military. You should be fit and some extra bulk will help but i would not get too hung up on it.
If you are going to be running and doing cardio work you are going to need to make sure you eat a lot more calories to compensate and have enough to build muscle.
To squeeze in enough weight lifting goodness though, make sure you keep your sessions short but intense. Don't waste time, lift heavy and move from exercise to exercise quickly and make sure it covers your whole body not just a single body part. This can boost your testosterone levels and spark muscle growth in minimal time.
Just make sure you stay fueled.
Bob,
I believe your weight to height ratio or Body Mass Index is normal for a 13 year old.
Worry less about your weight and enjoy being a kid and playing basketball.
You are still growing and you should certainly not be worried about your body image or weight lifting at this stage in your life :)
im 17 im 6ft and i weigh 145 im very skinny but i have a chiseled 6 pack and big calfs and thighs but i look very thin how do i build my upper body in time for summer
Hi Jessie,
The simple answer?
Push ups, dips, flys and the old favorite the bench press along with a lot of food!
You have probably built a good set of abs with exercise and of course serious fat burning due to a high metabolism (on of the advantages of that). However the sheer bulk you need to look big around your shoulder and chest means you need to be willing to sacrifice a little of that definition to put on some bulk.
Your body needs to be stressed to the limit in those areas and then fueled with a lot of calories to build the muscle. Some of this fuel may go to a bit of extra fat though but that can be trimmed down later.
Do not try to burn fat and gain muscle at the same time ... it can happen sometimes but you are better off focusing on one at a time.
More on building Shoulder muscle
http://www.skinnytomuscle.net/articles/how-to-buil
More on building Chest muscles
http://www.skinnytomuscle.net/articles/how-to-buil
More on building bicep and arm muscles
nail on the head good article.i found squats are the vital key in transforming the body.see this link http://mmamuscle.blogspot.com
hey thereim 18 years old im curently about 5ft10 and weigh about 68 quite skinny and im after some help to bulk up what would be the best option to eat more untill it stays on or eat and do gym also if okay advice on food to eat thanks
Hi Andre,
If you just eat more the calories you consume will go to fat not muscle.
You should be hitting the gym and eating more food.
The food should be a healthy mix of meat, vegetables and fruit avoiding processed foods, overly fatty foods (you can get good fats from many other sources) and useless sugars.
Make sure you get more protein heavy foods too as well because they will help the body add muscle as well.
http://www.highproteinfoods.net/
Also remember as my hub recommends to eat about 5-6 meals a day rather than the standard 3 as this will help your body stay fueled.
Hi,
I am 16 years old and I weigh about 140-145 pounds and am pretty skinny. I am about 6 feet 1 inch, my arms and legs are like pencils and I don't like it.
I don't do many sports, I do an intense martial arts session once a week but thats about it.
I want to build up all the muscles in my arms and legs mainly, and maybe thicken my torso a little.
If you could tell me some good exercises to do that would be great. (I don't have gym access, but I have a weight set - 2.5, 5, 10 pound weights)
And I was wondering, if I workout for say, 30 minutes every other day, (and rest in between) and eat more like you said, how long do you think it will be before I start seeing results?
Thanks
Hi Shane,
I think if you workout with high intensity and REALLY push your limits on lifting and eat enough food then you should see decent improvement in a couple of weeks.
Dont ever expect to get hugely buffed in that time but it is gratifying after a few weeks to notice a definite difference in muscle mass ... also is very motivating.
As for exercises there are many that are good but you will still need to apply enough weight to make your sets worthwhile.
I think i mentioned in the hub that you should be getting towards failure (fail to lift or complete a rep) from about 8-12 reps and no more which should be fairly heavy weights.
If you are not achieving this with your current weights then you may need to invest a little more in some weights, barbells dumbbells or kettle bells (kettle bells require a different style of exercise however but are very good.)
I would suggest that you do squats with your weights to start with. Squats are an awesome exercise that will target your legs, butt, and torso as well as many other muscle groups in a secondary manner. However make sure you have good technique on these.
Squat information:
http://exercise.about.com/od/exerciseworkouts/ss/h
Arms and chest have a number of exercises that can help them. These articles might give some more information on that:
Build Bigger Biceps:
http://www.skinnytomuscle.net/articles/how-to-buil
Build Bigger Chest Muscles:
http://www.skinnytomuscle.net/articles/how-to-buil
Hope that helps!
hello...well Im 21yrs old..5'5" and my current weight is 120lbs, the problem Im having is I dont really see alot of guys with my build..im short, and skinny, always have been...well kinda, i playd football 7th grade- freshman yr highschool which involved alot of wieght training and strength training type programs..i was actually in alot better shape then than i am now, I was alot stronger, I weighed more and was obviously bigger, I fell into the whole party stage and stopped working out all together, I do have some meat on my bones now but nothing like i was, one queston is Ive been told muscle has memory..what does that mean and would this help me in any way such as could I build faster because I used to be bigger? and 2nd question is Ive been eating alot more but still whenenver I do eat I cant eat alot i get full too fast, could I drink more protein shakes than normal? how about that 1000 calorie weight gainer stuff? Ive always been told "You have to eat big to lift big to get big" but i just cant eat. I just want to get as big as possible as fast as possible. any ideas with my body type?
Hi Adam,
On muscle memory, I dont think it has been proven but theoretically it is plausable that it might make it easier to gain muscle the second time around.
However, it could also just be that the second tiem around you know what you are doing better and so train better and make less mistakes.
In the end I would not worry about it, just do what works and resutls will come as fast as they physically can ... there is a limit on how much muscle the human body can build in a period of time, you just want to get close to that.
The geetting full thing is pretty common. IF you have a high metabolism you need more calories but stuffing all of that in can seem pretty insane.
I dont believe in all those supplements though. Some can be helpful but they become a crutch and mess with your eating plans. Better you pick meals with calorie dense foods that have less overall volume but pack a lot of calories in that small hit.
This article might help a bit.
http://www.gainingweight.info/healthy-high-calorie
I also recommend you check out the No-Nonsense Muscle Building Guide that I mentioned at the end of the hub ... it has very good and detailed sections on diet and nutrition and also comes with meal plans designed for skinny guys so contain a lot of meals that are not too filling but give you good fuel.
Also remeber to split your meals out through the day and not take in too much in one meal, that can help you eat more.
I hope that helps!
Yeah thanx that helps alot...I was able to get alot more calories in after using what I read in that link, I guess im just going to stick to same ol protein and creatine with this new new diet and see how it goes..I just started traing again 2 wks ago and ive only gained 1lb. now that im eating like a champ i should be at 2lbs a week right? my goal is to hit 140 by may 1rst...what do you think, possible?
Hi Adam,
Great going!
I think your goals are achieveable but you will need to do every step right along the way.
My advice is to be process oriented more than goal oriented. Do the right things at the right intensity at the right times in the right amounts and you WILL get bigger at a fast pace.
Keep up the good work, it is awesome when it all fits together :)
So Im starting to work out and eat more. I don't have a problem with the eating part, I guess because Im still growing or whatever.
This is the basic schedule Im going to follow (unless you think I should change it)
Monday: My Kung Fu Class (Intense)
Tuesday: Rest
Wednesday: Workout
Thursday: Rest
Friday: Workout
Saturday: Rest
Sunday: Workout in the Morning (Allowing approx. 36 hours rest before Kung Fu)
How does that sound?
And I did my first workout on wednesday. It was actually really good; I felt the burn after each exercise, and even the next day I could feel it. I'm doing my second workout today.
PS. I'll visit this site every once in a while to update you if you don't mind.
Hi,
i'm 19 years old and i'm barely 120pounds. 5'10" tall.
i'm what you'd call as a hard gainer as no matter how much i eat, i'm still pencil thin. Arms, chest et all.
i'm staying in a remote little town for the next 6 months away from home, so i have no access to any gym,
are there any physical exercises that i can perform in my room (like push-ups, dips) that can help me put on muscle ?
And i'm also vegetarian, so what should my diet consist of ?
thanks in advance for any advice and the time taken.
Cheers mate.
Hi, I'm 16 year old, 5ft 5, 105 lbs. I currently work out every day doing: Biceps and arms, Back and chest, legs, each on a different day. I do bar curls, preacher curls, and a laying down pulldown curl. For triceps I do tricep pulldowns and reverse tricep pulldowns. For chest I do bench, flys, and pulldowns. For back I do rows, military press, and a variation of pulldowns with a wider bar. Legs are squats and calf raises and leg extenstions.
I also drink 3 scoops nitrotech pro after working out.
How come I''m not gaining weight?
Hi Howard, I'm 36 and had always been thin. Just recently I have noticed my metabolism was starting to slow down (not by much) and I could start really hitting the gym. I take protien suppliments and creatine and try to eat as much as I can (approx. 3600 to 4000 cals a day and at least 180g of protien)and I have gotten up to 180. Pretty good muscle growth, but a long way to go to get where I want to be. Currently by arms are 15" and I want to get to 18" with similar growth all around.
My schedule is;
Day 1 Chest & Tri's
Day 2 Rest
Day 3 Back & Bi's
Day 4 Rest
Day 5 Legs & Shoulders
Day 6 Repeat Day 1
Day 7 Rest
That way at the begining of the next week, whatever was on day 3 of the following is now on Day 1, this way I work the same part at least twice a week. I also hit my abs on Day 3 and Day 6.
What I'm noticing is the following days after I workout I'm not really feeling that sore, although I'm pushing pretty heavy weight and going till failure (could be the creatine helping out with soreness). But also I feel as if during the week I'm not retaining my mass and I'm starting all over again the next week.
Any suggestions?
Cool thanks. Ok I will drop the sunday workout.
And Im happy to say I've made it to a solid 150 pounds so its starting to get a little better.
This is the workout I have been doing:
http://exercise.about.com/cs/exerciseworkouts/l/bl
It is a full body workout, it takes me about 40 minutes to do, and I do 3 sets of 12 reps for each exercise.
So I guess my question is: Should I do each set simultaneously? And if so, how long should I be resting between each set? I have been resting about 15-20 seconds between each.
hi, I thought your website is really great.
i'm 14 years old and 60kg and am about 6'4"
i've got a really flat chest and was wondering if you could tell me a really good workout to get killer pecs and biceps.
could you please tell me how many days a week and for how long I should work out for, aswell?
Thanx
Hi Im 16 years old and I am about 5'3. I weigh 95 pounds and I have always been skinny. My dad is 5'9 and 200 pounds and my mom is 5'7 and 150 pounds. I lift dumbbells a lot but i only have 5,10,15 pound weights. I can see im going to be pretty short but i want to put on some pounds. I would like to gain like 20 pounds but i need some advice. I eat three meals a day and some snacks here and there. I skateboard a lot. Is there any advice to help me. THANKS
hi ,
i am satyam ,i am 5'10 and weigh 120 pounds . i am too skinny.i have gone to gym for 2 months and do not find any change in me and i need help to grow my physique
I was 210 lbs about 5 years ago and I currently am about 145 lbs. I have to over eat to maintain my weight. My metabolism is insane. I would classify myself skinny but stocky. I have good definition in my legs and arms. I just want to build mass and fill out a shirt bigger than a small. I don't know what body class I fit in and what are the best excersises to do. I want to build quite alot of muscle.
I am 16 5'10 and wiegh 125 I have started eating more and going to the gym i have always been skinny and I am fed up with it. i really want to bulk up my arms and legs and pretty much everything else.
I am 15 my height is 5'3 and my weight is 50g. I tried to have more body mass by eating as much as I can with the foods that can add body mass to your body but the problem is that, there is still no difference on what is my body before and now except on my baby/childish days.
Cause when I was still on my baby/childish days, I can see that I have more body mass at that time but when I was starting to grow up, I'm starting to get thin and skinny. Now when i lift/pull my skin, it's shows me that I was fat when I was a child cause it's very flexible as if I can put something inside it my skin. Do I still have the chance to have the body mass I have when I'm still a baby/child? Cause I really want to get ripped. Without using that thing that book that they offer that makes you pay for it? Any Advice can you give for me to achieve it?
im 20 years old. 5'9, 126lbs. I eat healthy and in large quantities. i usually eat 4 large meals a day. I do ab workout and push-ups often and light weights with high reps. I still see very little results. Ive resorted to taking creatine just to give me a boost in the visual side. I feel if i see results it will push me to go further. but i have not seen anything and ive been consistent for about a month. I dont know what to do and im loosing momentum! please help me!!!
Hey im andrew. I am 16 years old, 6"2 not great at sports but was always strong enough but find it hard to tone my muscles. Any tips? also I was wondering if using raw eggs as a protein supplement is a good idea.
hi there sir! nice guide you have here.! :)
hmm.. i have some questions sir, i consider myself as one of the ectomorphs out there.. i eat lots of rice, veggies, meat, eggs, etc. every meal and i go to the gym too (just started yesterday).. and i was wondering.. in order to get mass and nice lean body, should i not keep myself starving? bcoz when i wake up in the morning, i'm already starving.. also, when i went to the gym yesterday the trainer gave me 9 exercises each with 2 sets and 15 reps.. he told me that it's the program for beginners so i just agreed with him.. is it okay if i do his program for 1 month? coz he said after 1 month, you can have your own program..
i've read a lot about how ectomorphs can build a nice lean body.. so, i'm hoping that you could help me with these problems of mine.. :)
hi i'm john 16 years old...i actually dont like the shape of my body..i've been working on some exercise to gain some muscles but its really hard for me to gain some muscles..what would i have to do?
HI my name is Patryk i am 19 years old and my weight is around 146 so i am skinny. I tryed P90X it rly toned me but I got no muscle mass. Now I started doing Arnold's bodybuilding work out and spend about 4 hours in the gym so as you can see im very deticated. I did this 4 about only a week but Plz help me if you can. I would really want to gain some mass and I'm not sure if what I'm doing will help :( thx
hey im 17 and 6 feet one inch but only about 126 pounds. Im really skinny and just want to gain some weight. How do I start without looking like an idiot at a gym full of ripped guys?
hey howard ,,,,
i 20 years old n skinny ,i weight over just 50kgs in tried leafy veges , fish and meat .homeopathy and even mass gaining supplements still no muscle .....waddaya think is da problem here ? ..can u help me out plzzz ..
im 16 yrs old only weigh 50kg i have tried everyhing i can think of to help me gain weight but it doesnt work
do you think u can help me out with a workout regin and diet?
Hi!
I'm 27, 5'11 and I weigh 160 lbs. I eat much, specially when there is something that I like.
I'm satisfied with my lower body, below stomac. In my uper body my belly is growing but my shoulders, chest and arms are still very thin that have no strenght to even work out. What should I do in my case?
Thank you.
hello, hub, im 18, 5/7, 120lbs., asian, and is skinny since im but a child, 2 years ago, i always have my regular push-ups and curl-ups before lunchtime, though i have "little" muscle shapes, im still skinny in general,
should i lift before i eat or eat before i lift?
and is it ok to lift heavy than to lift many times?
hey everyone, this article is very helpful as i have now been seriously researching how my body type needs a different type of treatment.
Im 17 years old, 6'3" and weight 150lbs, which is what makes me a very skinny and lanky person (im about 3 percent body fat) i play lots of sports and always keep active. for about 2 years now i have been busting my hump in the weight room and been eating desperately in an attempt to gain muscle. however, no matter how hard i seem to try and how much i seem to eat it wont make much of a difference for me. i have been 150lbs for over a year and a half now despite my efforts. ive spent a lot of time learning the proper way to lift and i mix up my lifts all the time, and have even experimented with supplements which seem to not work very well. my weight fluctuates very much and when lift a lot i seem to gain weight but when i stop, oddly i lose it back off. this is very discouraging for me. does anybody with a background of training know any tips that might help me? i will take them into serious concern because i am very serious about gaining muscle.
,thank you
Hey i'm 18 years old and I weight 120lbs.I'm not too tall nor too short i'm at mid size. I'm not looking to get like Hulk or nothing like that, but i'm looking for a 6 pack, chest, and arms. Like I said early i'm skinny, so what I was wondering is, Do I need to gain more weight before I start working out, or can I work out while I put on more weight on my body?
THANKS A LOT........
Great hub,sucks Im a skinny guy 6'2 135-140 lbs. Really a downer when your cute, but your body makes you more invisible to girls! Good thing is i got my charms so not too bad in that department. Though Id really love to have muscle mass to look at my forearms and biceps and be like hell ya.. haha well thanks for the read ill try that diet out see if i can gain weight and build onto that.
Hey dude, ive been training 9 months now, im natuarally skinny and want to gain about a stone in weight and put on more muscle. as i said, ive been training 9 months but seen a little change, chest has got a bit bigger and arms are more ripped, i done my legs but unfortunatly broke one playing football, so i trained my upper body for about 4 months while it healed, does that effect my upper body at all? what do you recommend for me to do to gain this extra stone in weight? write back to me
Hey, I'm 23, about 6'2", and 190 lbs. Back in high school I was really skiny, same height but only 135-140 lbs. I just started lifting/weight training a few weeks ago and I'm starting to see results in the form of cutting my fat levels down, but would like to increase my size as well. Arms are only 16 inches currently, chest is still fairly small. I have my 6 pack starting to show through, etc. Would love to get my chest, shoulders, arms, and my neck a decent amount bigger... any suggestions, or do you think I'm on the right track?
i am a scinny boy and want to make a muscular body wht i have to done,,and i am 18 year old..
Hi I'm 16 and I'm 5'11 150 and I'm skin and bones can you help me out man?
Hi Howard.
I'm 14, height of 5'6 and I weigh 91 pounds! I've always been skinny! Very high metabolism, I get full quickly and right after I eat I need to use the bathroom. I lift weights up to 50 pounds and do 20 push ups everyday for about 2 weeks, and I run the 2nd fastest in my class. But how come I can't gain weight or muscle? I have few muscle but my arms and legs are like toothpicks and my gym teacher said I'm the lightest boy he ever had.
How can I improve? By the way I don't sleep anymore than 9 hours, I never nap.
Thanks! :D
Hi Johnathan,
Try to eat calorie dense foods that contain a lot of nutrients but not a lot of mass such as avacado and many others - search for calorie desne foods.
Also try eating 5-6 meals a day rathe than 3 bigger ones this would allow you to eat more overall rather than stopping when you are full then burning off those calories due to yoru metabolism.
Also, you need to be lifting some weight - push ups wont help because you are so light you are not challenging your muscles. add weight to your push ups somehowe, lift heavy things. You can use makeshift stuff if you cannot buy weights but you need to stress the muscles not exhaust them.
hi Howard,
my names jack and at school all I get called is skin and bone, toothpick. im sick of it. Ia m currentley 13 and only weigh 40kg which is about 81 lbs. I love food and eat and eat and eat. Can you help me? What do I do?
Hi Jacko,
Read the hub man, implement it all. Eat, light weights, sleep well, avoid crappy food.
Most importanlty COMMIT to a plan and stick with it and do not go looking for one pill wonders because it wont work.
Without more info i cant help much mate - also at 14, dont be too worried - you are going to go through a lot of hormonal changes so your growth might be erratic anyway ok :)
hi howard im 30 and have recently been diagnosed with irretble bowel syndrome which means i have had to cut out most foods with sugar or fat,any tips on what i could eat to get my energy and calories?
Hey, great hub. I really admire your for your willingness to help others. Thanks, and keep it up!
I'm 6'4 but only weigh 170 lbs. I'm in football and even though many people are shorter than I am, they still have a lot more bulk than I do.
I hate being skinny so how can I build muscle fast on my chest and arms?
Another thing. We do back squat a lot in the weight room, the squat where you hold the bar behind your head. I only squat 185 lb. That's insanely low and there's people 2 years younger than me who do more than I do. How can I get stronger at doing squat?
Hi Jon,
Maybe try Complex carbohydrates (starches) such as whole grains, pasta, cereals, beans, potatoes and rice. These do not have as much fat or sugar but are quite calorific.
However I am not an expert on the foods so I would consult your doctor before you take any major changes to your diet if you have a serious condition.
Hi cjl201,
Thanks man!
Hi Barrett,
Squats are more about your legs, bum and core than your upper body stength so do not get yoru desire for chest and arms confused with the squats.
The only way to get stronger is to lift near your your max - 6-10 reps max befoe you give out. Keep doing this but not just for your squats or for upper body exercises. Work your whole body!
Then eat a heck of a lot more. You are going to be sore and full and you will sleep like a log - but your body will build the muscle.
Hi Howard,
Its me again, jack. I am now being bullied and beaten up because people call me a freak. Can you plz tell me some routines I can do.Thanks.
Hey,
I'm 16, 6ft1 & i weigh 160lbs. After reading a few of these comments i noticed that i weigh a few more lbs than some of the other people here but i'm still sure i'm skinny. Will i be able to a get a visable difference in muscle mass by doing pushups(different variations) on a regular basis? I'm kinda limited to that since i don't have access to anywhere i can workout at the moment but hopefully i will in the spring.
Listen Boys, I have all been in your position. I grew up (and still am ) very skinny. I am 6 foot 5 and a definite ectomorph,throughout highschool i probably weighed between 130-140 pounds. I began doing research and started a weight training routine that focused on back exercises, deadlifts, bench press, and squats. The trick is to use the heaviest weight you can manage for about six repitions. I will do four sets of each exercise this way and let me tell you, its the only routine that has ever packed on mass for me! Im still 6 foot 5 but i now weigh 180 pounds, this is still skinny for my height but I am stayin strong and eating and lifting weights 3 to 4 times weekly. Theres no doubt in my mind that come summer time (BEACH!) I will weigh between 190-200 pounds. And that is what keeps me motivated!
Yeah Im 6'2 and I weigh like 135 or something? haven't seen a scale in awhile so idk roughly that. Im only 19 though so I assume I'll bulk up a bit naturally, not that I really care too much. Thing is I cant really afford to eat as much as I should. And I have pretty limited space. So Im not really sure what I can do...
Hi Jack,
I cannot stop people bullying you, that comes more down to yoru attitude than your build but it does help to defend yourself. However you cannot grow big muscles in a very short space of time. You need to not panic, stand up to the bullies and just work out at the best pace you can ... i dont know how else i can help.
Hi Yama,
You will get some definition from push ups but you will hit a all pretty quick. If you are not challenging your muscles you will not grow muscles no. You can however get as fit as you can and get creative with weights to get some weight lifting fitness before you do have access to the riht stuff so keep at it.
Hey Tom - Well said!
and theoocca - it shouldnt cost you that much to eat well man. The real difference between those that gain muscle and those that do not is what you are willing to sacrifice - time, money - motivation and spending what you need to is essential.
Hi, I've read your hub and I've read some of the comments so I'm not sure if you've answered this type of question yet. I'm 19, now is this the normal age for your body to stop growing? I certainly hope not.
I'm about 5'9" and I weigh about 130lbs clothed. I have played very physical sports all my life such as rep soccer and hockey. In doing so my physique is very fit, I have abs that some guys may be jealous of however not where I want them to be. I'm not talking hugely ripped, but at least more noticeable than what I currently have. Also, I have tried many exercises for my obliques, calves and buttocks and I just can't seem to make any progress. And I'm wondering if you have any ideas for routines that could help me out. I understand that a lot of calories and protein is important, but I'm unsure of numbers. Or is it eat properly until your full and not overeat? If not at a gym, but at home, what are some basic routines I can do for upper body growth that will show me results where I don't have to end up doing 300 reps. (at one point in high school I could do 300 sit-ups without stopping and 90 push-ups in one minute. I would give up doing push-ups once I got to a 100 because I just got sick of doing them.)
Thanks for your hub again!
Hi Tyrone,
You might have reached the age to stop growing in height, however growing muscles is purely up to your own efforts as you body has a lot of room to move there with the right training.
In terms of eating, try eating smaller but more meals through the day. 5-6 meals rather than the usual 3 will keep you fuelled. Do not overeat on these but do not make them snacks either.
All this comes to nothing unless you start to work out with heavier weights also. 100 push ups is impressive muscle endurance, but if you do not weight much you are not pushing up much weight.
For any exercise to spark muscle growth you need to really push the muscles in temrs of hwo much you can lift. 8-12 reps max before you give out kind of things. Your own body weight is not enough - you need more resistance before your body will create more muscle mass to add stength.
heya, im 16 and have a fast Metabolism. I would'nt say i'm that skinny but i do want to get built this year. Ive been working out the past few months, and trying to eat alot. But im not so sure if i'm eating correctly. Could you give me a list of some foods i should be eating from morning to night, like what you eat on a daily basis.
thanks
I m 16.my weight is 52kg.i had increased it by 4kg(before was 48).i m 5'7feet. Do i need to increase my weight first,then do lifting or do lifting while increasing my weight?do they give the same output?
I have a quick question I have heard that running is a bad for muscle gain, was just wondering if this is true.
I am 14 years old, 5'11, and weigh 134. I have a very high metabolism and its hard for me to gain weight. Do you have any extra advice?
I am 19 and I am almost going to be 20 in this October. I am skinny and I take protein but still i don't how to gain weight will u plz help me with this situation and also can u plz tell what kind of exercise i have to do in order to gain weight.
Hi mate
I'm 18 6ft and weigh 126lb really skinny right now I'm eating between 2000-3000 calories and I'm doing using a 20kg dumbell set and spend about 20-30 mins a day using them and doing press ups etc will I be able to build muscle mass?
I'm joining the navy and need to put on another 14lb but I've always had problems with gaining weight
My boss said that at my age it's to late for me to try and gain weight and he says I will probably always stay this build now because my muscles are already developed and are used to living a lazy a life is he right?
Thanks
I'm 6ft, 21, 165. Looking to aim for around 180-185ish. Right now just started taking muscle milk 3x a day. I don't eat breakfast because I'm too lazy to get up and eat it but instead just take a muscle milk shake in the morning, 1 after workout, and 1 before going to bed. For lunch and dinner I stuff my face with fish, shrimp, beans, mixed vegetables and pineapple until I feel like I'm going to burst. When I workout I do on days, back/bi's, tri's/chest, and legs. Kinda interweave ab workouts when I want to, and run about 2 miles after working out then stretch for around 5-10 minutes. I also lift as hard as I can, and go between 8-12 reps and usually around 3 sets. I also add an additional 5 lbs every time I finish a rep.
How long do you suppose it would take to get to what I'm aiming for in weight. Do you have any additional tips or am I headed in the right direction?
Thanks in advance if you respond to this.
OK - response time, sorry for the delay. I like to help but this is just a side project for me :)
@Cloud - There is a huge variety of foods that you can eat really. In some cases it is more about what you do NOT eat. Avoid sugary, salty, processed foods and stick with more natural fresh foods. Lean meats, chicken, a mix of fruit and vegetables, unsalted mixed nuts are good for snacking. Pasta is not a bad option too. The guide I recommend by Vince Delmonte has an exceptionally good meal planner and sample mealset if you want more detail.
@Wazien - Lift weights to gain weight. Eat lots of calories while you do it and those will be converted into muscle. Don’t worry if you gain a little fat along the way too if you are gaining muscle.
@Austin - Running is great cardio work. You should do a little cardio work as a warm up but not too much when you are aiming for weight gain. This sort of exercise is good for fat burning but it will just chew up calories and nutrients needed for muscle growth.
@Rory - All the advice you probably need to get started is in the hub or in this comments section. You are young though so do not stress about it too much. Your body is going through a crazy hormonal period so your weight is going to vary based on a lot of factors at the moment.
@Rahul - Protein shakes are worthless without intense high weight exercise workouts and a good diet with a lot of calories and natural protein as well. You should be aiming at working out your entire body targeting all of your muscles. I cannot say exactly which exercises as there are so many to choose from. If you are serious about weight gain check out Vince Delmontes guide it is a lot more comprehensive than i can be.
@Jack - Your boss is mistaken to the point of bullshit. You might never have the genetics to be some hulking mass, but you can change your body to be much bigger and stronger. The only thing that is often set in peoples body is their mind and motivations - but they can also change as can your body.
You do not need to lift every day also - you are going to wear yourself out and not give your body a chance to actually grow,. Try only doing a session every 2-3 days and rest in-between. And make sure you are lifting heavy - 8-12 reps max.
@Bro - Your workouts sound fine, your diet looks ok but i would need more details. Your breakfast is what worries me, this should be better. Even doing some rolled oats some days and some eggs on others, you need that energy for the day or its going to take that energy from your muscle mass ok. If you workout in the morning take a snack before the gym (a decent sized one), then have a proper breakfast afterwards or your body is going to be starved of the energy it needs.
IM 16 years old, 5 foot 11, and 130 pounds. I wanna get bigger overall, but i am not sure what routine i should be following. and waht excersizes to be doing, how many.
Hey, nice tips. I am 14 years old. 164 cm in height and 46 kg. My limbs are really long like toothpicks and it makes me feel weird. Any tips to bulk up. I eat quite alot as compared to my more fleshy friends.
Hi, Im 17, nearl 18, finished high school and am going into the police. I am realy into fitness and dont have any problems with my legs, but I am still very ectomorphic, weigh 67kg, and am affraid my prisoner could drop me before I drop him, if you know what I mean. Just wanting tips on how to build arms, forearms and shoulders quickly, cheers.
Hey I'm 20 and quite skinny as well. I get told by my family that I am so skinny and I need to eat more. They think I don't want to eat but I eat as much as I can. Do you think I'm still growing? I am a bit of a late grower in puberty. I go to the gym once a while but I'll be going more. All I wanted to know is is it better to eat before gym or after? I'm just worried if I eat after, I'll be burning nothing and straining myself. On the other hand, when I went to the gym before, I ate afterwards and I felt like I had an enormous appetite and that I pack a bus in my stomach lol!
hi, i am 15 years old and 5ft 3 and i weigh 36kg. i realise this is seriously skinny but i eat an eat and dont seem to gain any weight. i am also a late grower. i just want to know how i can get big arms and wider shoulders. is it alright for me to workout? and if so what exercises are good? thanks
hi i m 23 male. and i weight 77 kg.i m a hardgainer.i m doing muscle building exercise for about 7 months and added a weight of about 9 kg but i think the rate of progress is slow because i m taking enough diet full of protein,carbs and carbohydrate.i take post workout shake as well.my bicep is of 14".can u kindly tell me how to look busty.following is mw workout plan.....My schedule is;
Day 1 Chest & Tri's
Day 2 Rest
Day 3 Back & Bi's
Day 4 Rest
Day 5 Legs & Shoulders
Day 6 ebbs
Day 7 Rest
im 15, i weigh around 140 and i want to get bigger especially in my arms
hi i'm 21 male, i'm 162cm and i weight 58 kg, i'm really short and skinny and i must grow as mush as possible please.
my brother is tall 180cm and weight 76 he's a model and he always bulled me for being a loser and not having a girlfriend in my life.
i always did sport: soccer until i was 12 when the diffrences with my mates have started to create discomfort and unbearable embarrassment, then i started swimming 'till i was 19 but it was all useless i have even small shoulders!
i'm even ready to take illegal products if it's necessary but i don't know where to start.
thanks
17, 170, i used to workout quite frequently, had a good routine going, after a couple months ive havnt seen results so i stopped for a while and looking to start again, if you can.. What should i do for diet and workouts to gain muscle mass and see good results over the summer
hi , im aaron , 5'4.5 45kg , 15y/o , i dont really know how to gain more weight
hi . last vacation i am 5'4 , i weigh 40kg , im 15 y/o , i lifted 2kg dumbell for 2weeks and i gained 5 kg , for now i stopped lifting 2kg dumbell , now i am 45kg and 4'5.5 and i am planning to buy a 5kg dumbell , i dont have any access to gyms , i can only do 5push ups , i am super skinny and i want to build muscles , i hate my body now . any advice ?
hi im nearly 16, i weigh 68kgs, 6 ft tall and my upper body is quite strong especially my arms, my thighs are quite strong but thin and my calves are skinny. i play waterpolo, rugby and go surfing. i still have a bit of body fat around the body and about .5cm-1cm of lower stomach fat.my diet is more on the healthier side theres just the odd fat food that i eat every once and a while. i got to the gym 3 times a week.are there any tips you have for me to get more of a lean look and loose some of the last bit of stomach fat left? plus my obliques are quite small. cheers (sorry for bad grammar)
Hi Howard loving everything you give out to the people!
I am 17 and ive been getting comments of how skinny I am and I'm tired of it. However, I work four days a week, so it is very difficult to workout after work. Is there a possible effort that I can train and not be so exhausted but still build up a shape? Thanks!
I also weigh about 140 pounds.
Hi Howard, im 15, turning 16 in december, im 5'4, and 100 pounds, i think this is skinny and am wondering the best way to gain some weight and muscle. Also, i already was eating rice, potatoes, meat, etc. everyday for my whole life,and im not sure why im still so skinny. Also, i used to have abs, but now its normal but my abd are visible when i flex a bit, is there anyway to get it back to normal?
Hey Howard I just started reading some posts and I really appreciate you helping all us skinny guys out! I'm 20 and a lightweight on the Men's rowing team at college. I rowed 2 years and now i'm tired of being the little guy. I maxed out in crew at 156 and eating over 3,500 calories, but this summer i competed in a marathon and a triathlon and currently weigh 145lbs. I'm defined now and in crew, thanks to the 30+ hours of training but i'm ready to move on and gain some real muscle mass. I'm assuming I just need to cut back on my cardio, focus on intensity in workouts and eat more pasta? hahaha thanks for your help!
Hi. Im 14 and 5"10 almost 5"11, and am a little under 120lbs :/
I try working out but im lost over all these websites answers. I have a verrry sunken chest, a long skinny neck, and bad spine alignment. Any tips? I need direct answers and a plan that actually works. I play hockey, so I really need some weight and muscle.
Hi, i am 17 and 5"4 and 112 pounds. I cant gain weight even after working out 4xs a week lifting weights and stuff. I am very fit but i never seem to gain weight and i only seem to gain a little muscle after trying new techniques. How can i get larger and gain weight. please help
Hey Im bryan and 17years old, Im 6.2- 190cm and about 70kg. I do martial arts and im quite good at it but i need to get my body pumped so i can actually get better.. Im doing tae kwon do and purple belt... and love to train but i also wanna have some chest muscle. I have read lots of stuff but non of them match the other so im really confused... what should i do to get my chest and leg muscles pumped. anyone wanna help can contact me by mail which would be great or just comment here... tkd_bryan @ hot... pls help i need to get better quick as possible... thx a lot
Hi im 5"7 i weight 130 pounds and im really skinny. i eat alot and dont gain weight. When i work out im only getting deffinition and cuts. any wasy to make the biceps grow faster?
8 months back i weighed 154 pounds, height is 6 ft, i was skinny asnd it was auful!
but since then ive heavy weight trained and eat like theres mo tommorrow now im weigh 195 pounds!
its possible to gain weight and muscle mass believe me
Hi I knw this may seem strange but I am female 21 years of age about 5'5 and my current weight is 110. all my life i have been thin. I started to pick up weight bout 2 years ago weighing 120 125 at my heaviest. I was pleased but i lost the weight and have not been able to pick it back up. I knw that muscle weighs more then fat and also i can put the weight where i want it ;-). I am currently in school and i work so i do not have time nor money for a gym membership..i need somethings i can do home. Thanks for your help!
any suggestions for the females
HI i am a male aged 17 my weight is 8.5 stone i was born thin and i am thin i joined the gym what can i work out most because i am all thin ?
Hi, i am the definition of an ecto (Type in "skiny guy" on google images you will get the idea from the first picture) and have been training seriously for 3 years now.
I have put on a few pounds of muscle but nothing major, without flexing you wouldn't know i even workout.
I do everything right (I can assue you i do, i spend soooo much time researching these things) yet see very little result.
People do overplay genetics and pass it off as an excuse to not work hard. HOWEVER, if your genetics are REALLY that bad like mine are then do NOT expect any quick or noticable results no matter what anybody says or any supp promises.
I will probably have to train for 7-8 years total before i even begin to look like i workout.
This won't apply to most, only the REAL ectomorphs not just thin mesomorphs or ecto-meso hybrids which a lot of people tend to be.
hi im 15, 5'7", weighing around 100-105 lbs. underweight
i have long limbs and arms
i have good back muscles and 6 packs, but have really flat chest. i have good arm muscles too (like a golfball when i flex them)but theyr
still too small comapared to others
but my arms are like pencils
i play basketball, and like playing physical but it really hurts when i play at the post,guys around my age usually ahve good muscle build which makes me less competetive when playing at that spot.
i need help with my eating program
i usually try eating tons of food but i always get full too quickly
what do i do? thanks
-- RB --
I'm slim built and I do find it a massive problem specially when I'm looking for clothes to fit!!
Fortunately I work in the clothing industry and I have made myself an undergarment that makes my physique look good when I'm wearing a shirt, my girlfriend loves it so if anyone needs my help, please let me know and maybe I can assist you. It's always good to train but if you just want to enhance your muscles this top is great !
Hey,
I'm 16 almost 17, I'm 6' 2" and weigh about 140lbs, I've been trying for years to get even a little bigger, you can definitely tell I'm an ectomorph, my step moms nickname for me is "bones" because I'm so skinny, It is hard to find cloths sometimes, pants that are long enough, shirts too, but I do ok. This article has helped to enlighten me on many things, thanks.
Hi, i am 16 and am very scrawny, but i also have body around my stomach, and barely have muscle i want to get a six pack while getting a bit bigger how do i go about doing that
Hey, I'm 15, 5' 11, and I weigh around 135 pounds... I'm okay with my body but not my arms.. Reason being is because I have big forearms but small arms.. So it just looks plain retarded.. Any tips on how to fill my arms? I only need em to be atleast an inch longer all around and then I'll be satisfied.. Give me tips or tell me what I should do.. Please!!!
Hi,i'm 16 , 5.9 is my height and my weight is 48 kg . I eat alot but cant increase my body weight . So can anyone help me on this . I want to increase my body weight . Pls.
hey am about 5.4 and my wieght is 45 kg. i dont really sleep and eat a lot and dont have much strength in my arms. i really want to gain weight
Hi. I am 16 and underweight. My height is 5'11 and weight is 53 KG. :(
My legs are buffed up as I am playing football since last 7 years but my upper body is very skinny.
Moreover, My arms are like pencils.
Can I build muscles too? Can you give me tips?
Thank You. :)
Hey, I am 15 years old and 6'3". I weigh about 145 pounds and am very athletic. I play just about every sport and am always running. I need to be able to hold what I eat. My metabolism is just to fast. I went to the gym a lot over the summer but with high school sport and work I need something I can do at home. Any Tips?
Thank you for this post. Easy to follow layout and quality information.
Wonderful post.... thank u very much,,,,
Yea im 15 going on 16 soon and i weigh 120lbs and annoyed by the fact that im skinny. what really gets me is my arms and legs. my wrists are thin and it annoys me. any more tips?
my age is 47 , can i add muscles to my body at this age
Hi Howard :D I want to know just one thing. I am 150lbs and 6ft. I already have sixpack and some muscles.. But I just want to gain weight and to not loose the muscles. Also I want to get my muscles bigger, especially my chest. Do I need something like muscle gainers and that stuff.. PLEASE ANSWER ME :) THX
I forgot to say that I am 18 years old.. I would appreciate your answer.. THX :D
Hai iam 21yrs guy. wait 62KG, BODY TYPE ( Ectomorph). i joind gym last week , plz help me i wnt to no wat all workout's i need to do. and about daily food and also about poweder's injections etc for mass . beacuz i want my body to build as monstar . i have a dreem to stand for chanpionship pleaz healp me out......
Om 17 and ive been working out almost everyday and i sleep and eat allot but i dont gain weight. My muscles look a little bigger but at this pace when will i be at a decent size. Im 6ft 145 and im 17 :/
I likd body build but i don't know process to less time sucess me.
Hey, Im Like Really Skinny, Ive Been Working Out, But Ihavent Gained Muscles, Im Like The Skinniest Guy In My School, How Do I Gain Body Mass, And Muscle? Im Fiftenn, 5'9, and fit, active, have a pretty good stamina, all the muscles went to my shoulders, and legs what do i do? Thanks
Hi! I have read many books, magazines and articles about gaining weight for skinny guy's and I agree with everything that you have said. The only area that I have always struggled with is knowing how many sets to perform. I agree that lifting mid-heavy weight is best (8-12 reps max) but most books I read say that this should be done for at least 3 sets. My problem is this- If I do truly go to failure for 8-12 reps, there is no way I can lift that same weight again another two times for another 8-12 reps. The only way I would be able to do 3+ sets at 8-12 reps to failure would be to chose a lighter weight, but most books also say that muscle will not grow using light weight?? It all seems to be a bit contradicting. Do I go all out for 1 set using the heaviest weight possible or do I chose a lighter weight and do 3 sets??? You cant truly do both!
hi.. i hv joined gym 4 weeks ago n i am gaining chest size rapidly there is some fat in lower part of chest....... plz tell me how to get rid of chest fat and have a good chest shape....
im 15, weigh 115 and i am 5,5. my upper body is not big at all. my legs are pretty good size. i play midfield in soccer and i want to bulk up my upper body. i need help
hi.. im 6 and weigh 73 kgs. my arms r very thin .my fist size is small. ihav some belly fat .my body is loose .how do i improve.i play football too.my chest is broad but there fat naear my abdominal region
hi im 19 years old im about 5'5" and weigh about 103lbs. i been skinny all my life ever since i can remember i also have a very fast metabolism which explains alot, i been trying to gain muscle and i need help any advice ? it would really help.
Hey fellow skinny guys im 18 and one month ago i was 5'9'' and about 130 lbs with clothes and shoes on. Today is Feb. 4th and i now currently weighed in at 138 lbs with nothing but boxers on! Just like this article said be sure to eat! I drink a whey protein shake in the morning with my breakfast then after my workout i drink Muscle Juice which is a mass gainer it has 1020 calories per serving and is a great way to boost you calorie and protein intake then before bed i usually a serving of casein! Good luck guys and keep eating! BTW if you need a cheep and protein packed food eat a packet of tuna and some whole wheat bread! Its a cheep fast and easy way to get some extra calories and protein! Good luck to yall!
I'm 14 about 5'7 and weigh 115 pounds. I'm in cross country, skiing, and track I'm a very good long distance runner but I feel too skinny and would like to build muscle and weight.
Hi I'm 18 and I'm too shinky I want to be muscular like other guys have for that what I have to do plz tell me any simple methods and one more thing my stomach is bit bigger then my body and my hands are so thin
Hi, i am 19 and my weight is only 42 kg. How do I build my body? Please suggest me.
Hi, i am 14 years old, about 5ft 11 and roughly 150lbs, i have big legs (calves and thighs) and want to bulk up on top, any ideas on how to do it relatively quickly?
bretwefun 2 years ago
Great hub, it's true that anyone, skinny or not, can gain mass.
I have a hub noting some other help hints about muscle building that can be found here http://hubpages.com/hub/Mass-Gaining-and-Muscle-Ma