How to bulk up a skinny guy as fast as possible?
One of the most challenging parts of bodybuilding for everyone, especially naturally skinny guys, is gaining muscle mass. This whole journey needs to be planned out precisely because if you don’t follow a step by step program it might backfire and you might even lose more weight since your body metabolism works against your favor and your body tends to burn calories more quickly. So, to overcome these challenges and learn how to gain muscle fast as a skinny guy you need a multifaceted approach that consists of a carefully planned-out and balanced diet and an intense workout routine. But worry no more! We’re here to help you get started on the road. So if you want to learn how to bulk up a skinny guy as fast as possible don’t miss out on this passage.
Step one on learning how do skinny guys gain muscle?; Your diet is everything!
A well-balanced diet is the only source that provides the necessary nutrients you need to fuel intense workouts, repair muscle tissue and promote overall muscle growth. So if you want to gain muscle fast as a skinny guy, your diet can not be overlooked. Here’s a general guideline on how to balance a diet properly to bulk up a skinny guy fast:
- Caloric surplus: never forget that in order to gain and keep your muscle mass you need to consume more calories than you burn.
- Protein intake: as you must already know, adequate protein intake is the source that supports muscle synthesis. That is why you need to aim for 1.2 to 2 grams of protein per each kilogram of your body weight.
- Micronutrients: you also need to ensure you have a balanced intake of protein, carbohydrates and fat. Most bodybuilders forget about the importance of carbohydrates and essential fats when it comes to bulking up while carbohydrates supply the energy needed for performance and recovery and healthy fats are essential for hormone production, including those like testosterone that play a vital role in muscle development.
- Hydration: Another important step on learning how do skinny guys gain muscle is understanding the importance of hydration. Drink plenty of water throughout the day in order to promote your overall health, stop tissue damage and get better results.
A sample diet to teach you “how to gain muscle fast as a skinny guy”
- Breakfast:
- 3 scrambled eggs
- One cup of oatmeal + a handful of berries
- 1 banana
- 1 glass of milk
- Morning snack:
- Greek yogurt + honey
- A handful of almonds
- Lunch:
- About 200 grams of grilled chicken breast
- 1 cup of rice
- 1 cup of steamed vegetables of your choice (such as broccoli, carrots, pies and so on)
- 1 apple
- Afternoon snack:
- Peanut butter sandwich with whole grain bread
- 1 glass of protein shake
- Dinner:
- 200 grams of grilled meat, steak or salmon
- 1 cup of sweet potatoes or quinoa
- Mixed green salad + olive oil + vinegar
- Evening snack:
- Cheese sandwich with whole grain bread
- A handful of mixed nuts (almond, peanuts, walnuts and etc.)
Remember this is just a sample diet to help give you a better insight on what you need to do and for your weekly diet, the best way to get results is to consult a special trainer or nutritionist.
Workout routine
If you’re wondering how to bulk up a skinny guy as fast as possible you need to also take care of your workout routine as well as adjusting your diet. The best workout routine for a skinny guy to gain muscle involves a combination of strength training and exercises that include different parts of the body.
A sample workout routine to teach you “ how to gain muscle fast as skinny guy”
- Day 1: Upper Body
- Bench Press: 3 sets of 10 reps
- Bent-Over Rows: 3 sets of 10 reps
- Shoulder Press: 3 sets of 10 reps
- Bicep Curls: 3 sets of 10 reps
- Triceps Dips or Skull Crushers: 3 sets of 10 reps
- Day 2: Lower Body
- Squats: 3 sets of 10 reps
- Deadlifts: 3 sets of 10 reps
- Lunges: 3 sets of 10 reps (per leg)
- Leg Press: 3 sets of 10 reps
- Calf Raises: 3 sets of 12 to 15 reps
- Day 3: Active Recovery Day
- Day 4: Upper Body
- Pull-Ups: 3 sets of 10 reps
- Seated Rows: 3 sets of 10 reps
- Dumbbell Shoulder Raises: 3 sets of 10 reps
- Hammer Curls: 3 sets of 10 reps
- Day 5: Lower Body
- Day 6: Active Recovery Day
- Deadlifts: 3 sets of 8 reps
- Leg Extensions: 3 sets of 10 reps
- Hamstring Curls: 3 sets of 12 reps
- Step-Ups: 3 sets of 10 reps (per leg)
- Standing Calf Raises: 3 sets of 15 reps
- Day 7: Rest
As well as mentioned before this is a general guideline and a sample routine to help give you an overall perspective of the process and in order to get the best results and gain muscle fast as a skinny guy the best way is to consult with a trainer and get a workout plan designed based on your goals, physical statues, capabilities and so on.
What should I do on Active Rest days?
The main purpose on Active rest days is to keep engaging in physical activity to promote blood flow, mobility and overall muscle recovery without over-working yourself or causing any damage. You should keep your physical activity light on these days. Here’s a list of things you can do on your Active rest days:
- Light cardio (for example jogging, cycling or swimming)
- Yoga
- Stretching
- Light resistance exercises
- Recreational sports
- Massage therapy
A few tips for the road
Here are a few tips for the road of learning how to gain muscle fast as a skinny guy.
- Consistency is key
You need to understand that bodybuilding is a process, things don’t happen overnight and you should stay consistent with working out and diet. Believe in routines and keep on hanging to them if you want to reach your goals.
- Track your progress
Sometimes the road of gaining muscle for a skinny guy can seem too long and overwhelming. You might lose hope and think of giving up. That is why you should track your progress. That’s the only way to remind yourself that your getting better and better every day.
- Get enough sleep
Your muscles need time to recover otherwise they will suffer from damage and injuries. Adequate sleep is very important for muscle growth and recovery. You need 7 to 9 hours of quality sleep per night to support your training process.
- Listen to your body
Never ever ignore what your body is trying to show you. Pay attention to how your body feels during workouts and adjust your workout routine based on that. It is important to know when to push your limits and when to sit back and give yourself some time to recover. Continue the progress by gradually increasing the weights, sets, reps and so on and do not rush things.
- Be patient
As we mentioned before building muscle takes time and patience. Don’t lose hope and never forget that you’re going through a journey.
Conclusion
In this passage we’ve tried to help you understand how to bulk up a skinny guy as fast as possible, we’ve originated a workout plan and diet routine and also tried to give you some tips for the road. Hope you reach your goals by consistency, will and power.
