Skinny Guys: How to Gain Muscle and Weight
Millions to billions of dollars are made from new diets, weight loss programs, medicines and surgeries, all to help obese people lose weight; yet almost nothing exists to help skinny people get bigger in size.
Millions to billions of dollars are made from new diets, weight loss programs, medicines and surgeries, all to help obese people lose weight; yet almost nothing exists to help skinny people get bigger in size. Here are some tips on how to gain some muscle on your body.
Workout
This may seem obvious to some, but it’s not that obvious to others. Many people believe that it is better to gain fat and “turn” it into muscle by working out. However, new studies are showing that burning fat and building muscle are two separate processes, and that they do not directly correlate to one another. Therefore, start working out as soon as possible.
High Weight, Low Reps
To gain muscle mass, one must do a high amount of weight with a low amount of repetitions. This helps in building muscle, while doing a high amount of repetitions with low weight tones the body and makes you “cut.” For example; instead of doing 12 reps of 50 pounds, try doing 4-6 reps of 80 or 90 pounds. Start the set with 60% of your max, and by the end of the set (do around 2-4 sets, 3 is a good amount), you should be doing 80-90% of your maximum.
Proper Form
This is extremely important. Many people ignore this and get frustrated when no results appear. You MUST exhibit proper form if you want to gain muscle and not end up hurting yourself. Do the exercises and lifting slowly, and do it properly as instructed on the machine. Also, use proper muscle groups. If you are curling, try to only use your biceps; don’t lean back and use your entire body’s momentum to lift the weight. This will make the workout much more strenuous and effective and will help you gain weight a lot quicker.
Work Out Muscle Groups and Rest
In most cases, it is better to work out muscle groups rather than every muscle on every day. Resting is when muscle is actually built, so you want to rotate what you work out. Also, try to do related muscles on the same day (e.g. doing chest and triceps on the same day, since they are used together in workouts pertaining to them). Also, make sure you rest at least 2 days of the week. As mentioned earlier, this is when muscle is being built, so make sure no to overwork yourself.
Eat A Lot
Seems simple, right? It’s not as easy as it looks. Many skinny people have quick metabolisms. To counter this, one must eat more than what he regularly consumes to change his metabolism. If you take 1500 calories a day, try taking 1800 or more. Make sure you are eating healthy too; simply eating fatty foods just to gain weight will do you no good. Consume a lot of protein such as meat, eggs and beans (supplements such as whey protein can help out in this; however be wary of creatine and other stronger supplements as they might be harmful to you) but be sure to get a good mix of fruits, vegetables and dairy too.
Cut Down on Cardio
Running help you lose weight and might interfere with you on gaining mass. Try to cut down on running/jogging/other cardio activities until you reach the level you want. Do running exercises before and after a workout as a warm up and cool down.
Stick to Your Schedule
Make a schedule of when you’re going to work out and follow it like a machine. Getting lazy once will throw off your entire week, and can be very counterproductive. Don’t train at 1 a.m. and expect to get results; do your work in the day and don’t skip out on your time table. Also, do the appropriate amount of reps and weight you have set for yourself. Make achievable yet difficult goals, and as you accomplish them, add more to your list.
Stay Confident
You have to believe in yourself. Going in with a hopeless attitude of “I will never get bigger” will definitely not help you gain mass. You must believe in yourself and in what you are doing. A long jumper does not approach the track thinking “can I make this jump?” Stay positive and don’t let other people get you down; this is about you, and not about them.
Research
Last but not least, make sure you research. Science is changing rapidly, and theories and thoughts about certain weight lifting methods and foods can change rapidly. Know what is healthy and what is not; don’t go in with a blind eye and start squatting 300 pounds as you can seriously injure yourself. If you can’t hire a personal trainer, then do you own research and learn about foods, supplements, and lifting. Nothing comes easy in life; you got to work hard to get to the point you desire
Hopefully these tips will help some of the skinner guys gain weight. Remember, stay persistent and work hard, and you will get the results you want before you know it!
Liked it
Shergill | Oct 14, 2007 | Reply
You are right on about doing fewer reps and also about increasing the weight. To put on muscle mass one must do what biologists call aerobic exercises.
Staying confident in whatever you do is important. If one does not have the confidence the goal will never be achieved.
I do not agree with you assertion that skinny people have quick metabolisms. May be look at perceptions about “food portions/sizes”. People with low metabolism will not only put on weight they will have other symptoms too. In the absence of other symptoms low metabolism is an excuse for obesity. It is not politically correct to say you’ve put on weight because you eat too much.
Avinash | Mar 28, 2008 | Reply
Wow im a 15 year old boy and i only weigh 80 pounds this site was practialy made for me my uncle only puts me down how im skinny, eating alot is hard and i was really planing on getting fat and working it out then i found out that it was bad for you on this site now i know excerise plays a bigger role that just eating right thanks to this site i now realise my true goals and maby in time i’ll be as “cut” as a wrestler …Tanks this was AMAZING!!!
sturgis | Apr 11, 2008 | Reply
im 20 yrs of age, slightly skinny and around 5 ft 10. iv got a problem with weight due to fast metabolism. i eat quite a lot (junk n healthy). basically i eat the same amount that three adukts would eat in a day. i do alot of excersize and im kinda skinny around my shoulders. im also slightly underweight. i really want to gain some weight and gain musce weight and tone. i take loads of protein aswell.
Paul Corvus | Jun 8, 2008 | Reply
I’m 21 and tall and thin (6′6″ 180) and have began putting on a bit more muscle. I have always had kind of a hard time, but I’ve stuck with it and am starting to see more of a difference from weight lifting.
You need to get a good amount of protein, carbs, and fats. Have protein and simple carbs with little fats after workouts for quick protein absorption to help refuel your muscles quickly.
Richard | Sep 5, 2008 | Reply
Check out the site t-nation.com, that’s t dash nation dot com, for the best training and nutrition advice out there, period, for both guys and gals, of all ages. Don’t be put off by pictures of muscled men and women, they are experts on building lean, strong bodies. There are many myths and outright lies about how to get lean and strong, and t-nation provides only the top, cutting-edge information on training, nutrition and supplementation. That said, I have made huge changes, in my health, too, by using the info on t-nation.
lew | Oct 19, 2008 | Reply
i am skinny and really want to gain weight and muscle .
i need some one to give me some help on how to properley please
Jason | Oct 24, 2008 | Reply
This information is really helpful for beginning hardgainer guys. I’m a hardgainer as well. I used to be skinny skinny. In high school, I weighed about 140lbs at 6′ my senior year. About two years later (with me being 20 now), one year being inactive from working out cuz of money issues or schedule, I’m 6′0 175-180. Just keep in mind, when working out, your back and legs are going to put the most mass and weight for your body…deadlifts and squats. I honestly have the hardest time putting mass on my chest and shoulders and gained most of my weight in my quads and lower back. I’m just saying don’t expect to work out just the body parts you want (for example, chest and arms) and expect to gain much weight…plus you will look funny with some body parts looking alot bigger than others. I wouldn’t work out more than 4days a week…if you train to failure with heavy weights, too much training is a bad thing…either not enough time to rest or leads body to point of exhaustion in the gym. If anyone needs help while working out, message me on myspace.com/jasonethridge . I’ve went through trial and error, i know what works for hardgainers naturally(atleast for me lol). Its the little things that add up. Later
Johnny | Dec 13, 2008 | Reply
Im 5′11, 20yrs and around 145lbs, I have never really worked out before. Recently I started doing bicep curls, ab crunches and pull ups 3-4 nights a week, started one week ago have done 4 nights.. Will I ever see results this way? When?
Brandon | Jan 4, 2009 | Reply
I will have to disagree with you and the first comment about building muscle mass. The faster approach in building muscle is to do lighter weights in higher reps. The con to this approach is less strength, but if you lift heavier weights but in low reps your strength will increase but you won’t see the quick results of low weight high reps approach.
Tom | Jan 24, 2009 | Reply
Thanks for this, you are right in saying that nothing exists to help skinny people gain muscle. I’m going to follow your advice and I’ve just started working out for the first time today doing dumbell exercises, sit ups and some push ups. I’ll start eating more protein and carb filled meals. Once again thanks, this has really helped me get started
robert | Jan 24, 2009 | Reply
well what does really work? people say alot of things about working out.so what is the real deal uh? does n e body know anything that would really work.i here a lot of thing such as yea if you use heavy weight that you will grow mucles,then the other person will say no wait thats not how to grow mucles you have to use less weight and more reps to grow.so what is it heavy weight to grow or less weight.can eney one give the correct answer.
Iaxobus | Jan 25, 2009 | Reply
Robert, lift heavier weights fewer times to gain more muscle. This is what the professionals say (coaches, gym teachers, bodybuilders) – it’s almost common knowledge! Don’t let what one random guys says throw you off!
sam | Mar 24, 2009 | Reply
HI i am 24 year old and my weight is 52kg can you help me out for gaining weight
Mitchell | Mar 29, 2009 | Reply
I’m going to be brutally honest with you guys. (Brutal to me)
I am in the 11th grade. I am 6ft 0 inch. I weight exactly 130lbs. My highest weight for me that I can bench (this is tough for me to say but here to goes)….30lbs. I can curl 25lbs. But i really honestly don’t understand why I can’t bench more than that. I can do 10+ push ups. Can anyone help me? Is there anyone else that is having the same problem as me?
Mitchell | Mar 30, 2009 | Reply
Okay, so I am getting some results in my chest after doing push ups for quiet some time. I have been doing other work outs (for example: Triceps, Biceps, and my abdominal area). So I\’m going to continue what I have been doing for some time and hopefully I will see more results in the near future. This site has helped me so much to pick up my feet and start doing things right.
Daniel | Apr 9, 2009 | Reply
I am 19 years old, 5-foot 11 and am now 150 pounds. I have been working out 4 days a week for 11 months now, and i only gained 5 pounds in the first 5 months. I gained a lot of strength in both my upper and lower body, but there were few visual gains. Around the 6th months i decided to increase the amount of food i ate, and it made a huge difference. I drank 3 glasses of milk with whey protein powder in it every day, and made sure i got at least 3 square meals in every day. I gained the 15 pounds in the 5 months after i started doing this. The other advice i can give is to work your leg and back muscles as often, if not more, than your chest and arms, as there is more muscle mass to be gained in your lower body. Working your lower body will also stimulate muscle growth in your upper body, so don’t think you won’t get a big chest and arms if you work your legs. Working out with a friend will also help motivate you to lift more weight and set higher goals for yourself. Good luck, i was 125 pounds when i started out, and i am living proof that it can be done
Mitchell | Apr 13, 2009 | Reply
Thanks Daniel! I appreciate your kind words. I will continue to work on what i have been doing but i will stop every other day to do the leg workouts. when I get results from your advice I will post it on here ASAP!
Thanks again for the advice!
mitchell | May 24, 2009 | Reply
Sup guys. Hey new outlook on life i got here. I am now 140lbs i have more muscle than i thought i could get on my pecks, my arms need a little more work but not a big deal, i am fit an can jog for quite sometime. Things are looking up guys!
rathka | Jun 8, 2009 | Reply
Hey Mitchell, I’m the author of this article. Glad to see you are making progress that is good to hear. Daniel gave some good advice which I will focus on in my next article (on probably the same topic) – eating is a HUGE part of it, more so than i said. Make sure to eat a lot and eat healthy (I’ll try to right an article about eating too sometime soon). One thing I learned was I would work out hard, come home, pick up some food or microwave something, and eat in front of the TV. That was very counterproductive. Make a good meal that you have researched yourself, perhaps grilled chicken with some vegetables, a fruit or two, and water (protein if you are taking it) and sit down at the dinner table and eat. Concentrate on finishing your food and then go do what you want. Try to do this for all meals. Eat 5 smaller meals a day over 3 big meals (from what I’ve heard) so that you are continuously getting calories. The only problem with this is that it gets expensive, especially loading up on all this food, but its worth it. You’re young once, so go ahead and find out how far you can push yourself. Since you’re tall results won’t “show up” as quick since they will be spread out, but don’t worry, keep working at it and you’ll reach your goal and have everyone looking at you. Be sure to take pictures along the way so you can see how much you have improved too. Hope this helps, and I’ll come back to answer any more questions if you need.
Mitchell | Jun 12, 2009 | Reply
Ah thank you Rathka. I appreciate what you have done for me (meaning this article). Yes I will take pictures cause I will be getting into the Rough and Tough P90X work-out program. I want to be nice and fit for my new girl friend. ^o^
So, Yes I will get some pictures and after I feel comfortable enough I will post them on here. Or at least post a link to where you can view them.
May God’s love be with you all,
Mitch.
BillyWei | Jun 23, 2009 | Reply
Wow this is a good article! I’m 18 yrs old 5′7 and only weigh 110lbs :/, I’m very embarrassed because it is summer time and all my friends want me to go to beach and water park with them but I just keep saying no, I’m busy, but really its because I’m embarrassed :[. Also, I don’t really like wearing short sleeve shirt because my arms are skinny >_
BillyWei | Jun 23, 2009 | Reply
Wow this is a good article! I’m 18 yrs old 5′7 and only weigh 110lbs :/, I’m very embarrassed because it is summer time and all my friends want me to go to beach and water park with them but I just keep saying no, I’m busy, but really its because I’m embarrassed :[. Also, I don’t really like wearing short sleeve shirt because my arms are skinny >_
Mitchell | Jun 28, 2009 | Reply
BillyWei, I use to be embarrassed about how skinny i am. Trust me when I say this. Don’t be!!! Being skinny in yours (or mine) may not be attractive to us but if you think about it, it’s tons and tons more attractive than being horrible overweight. Be yourself, go out and have fun with your friends. My arms are skinny as well, but i’m in summer band now and damn it gets hot out there. So i just say hey, “Fu** it. If people don’t like the way I look, they can just deal with it.” So just go out there have fun and be yourself. (plus the ladies love it when guys aren’t self conscious. -^_^- Just eat tons and tons of food that’s healthy and you will gain weight like crazy! Don’t forget to work out from time to time as well!
Mitchell | Jun 28, 2009 | Reply
Oh! By the way guys. I found out that it was not 30lbs that I was able to bench….it was 50! haha. Man am I dunce. Anyway I’m up to 75lbs benching wise. I’m doin great. Just gotta get my arms a wee bit bigger to be fully satisfied.
Daniel | Jul 3, 2009 | Reply
i’m glad to hear about your progress Mitchell!! And Billy, remember that if you want to look muscular, it is much easier to do so if you start working out when you are 110 pounds than if you were 200. If you are overweight, you need to train so that you both gain muscle and lose fat, which is very hard to balance both. If you start off skinny, eat tons of calories and protein and work out (no cardio, just weights) at least 3 days a week, and i can guarantee you will see visual gains in 6 months. It would take about a year if you had to lose fat as well. A little tip i can give you guys is that if you are underweight, you probably eat very few calories per day, and have a very small appetite. This makes it hard to eat the protein you need and take in more calories than your body burns. The way i overcame this is to take in protein fluids; you don’t need to be hungry to have them, just throw in some weigh protein mix into a glass of milk 3 times and day, and you’ll be set. Protein bars work really well too. I hope this helps, i am now 158 pounds and going strong! it can be done!!
Mitchell | Jul 10, 2009 | Reply
Yes! Four words you must always tell yourself if you ever get discouraged. It….can…..be…..done.
Mitchell | Jul 11, 2009 | Reply
Oooooooookay! So remember when I told you guys that I was 140lbs? Well I wasn’t all muscle. (Most of it was, but some was still “baby” fat) Now I’m back down to 130lbs but I’m in VERY good shape. I got a “6-pack” of abs and my girlfriend loves it. (she also likes my arms for some reason lol) Any way, so I still haven’t had the time for P90X with work and band an all, but I want to start it very very soon! Good luck out there guys! Stay strong and have a positive attitude!
andrew | Jul 12, 2009 | Reply
i’m 14 hieght 5′5 wiegh 105 im pretty skinny trying to work on biceps and tripceps and forearms and gain 10pounds i think this will work
Mitchell | Aug 12, 2009 | Reply
School tomorrow! I get out half a day every day for the whole year thanks to cofacs for work. hopefully i’ll be eating a lot more now. I need to start P90X soon or i’m going to go insane. Still working on the weight gaining over here. I’ll let you know how i’m doing in a few days.
Landon | Aug 17, 2009 | Reply
mitchell, ive been reading all ur comments and i thought id tell my story,im 15,6ft tall and 130lbs i eat lots but have a high metabilism,i have a chin up bar and i do 15 chin ups per day and aproxx. 20 push ups a day. i have abit of a 6 pack but im really skinny and the 6 pack doesnt bulge out like i want it to. also my chest(peks) are kinda jus skinny and sag down lol,ive gone to the gym 2 months and a row last year but that did me no good, i wanna gain weight and turn it into a nice fit chest with great abs like you see in a teen magazine or sumting. but everytime i workout i dont improve and i get fusturated because people always say im skinny and im self concious. so could you give me good advice in steps like what you did cuz we have(you had) the same problem. if you took the time to read this thank you ill be waiting for your replies.
Landon | Aug 17, 2009 | Reply
now ive been eatin a lil more then usual and it looks like i just put on a gut. it goes gut,rack of ribs and flat chest im fk.ing upset
Mitchell | Aug 18, 2009 | Reply
Landon, what you need to tell yourself is you are who you are. Don’t make yourself what everyone sees you. I tell myself every day, If I don’t change my attitude into a positive one and change myself (meaning my body type: Ectomorph) then i will always be like this. Have confidence keep eating. Lots of protein man, sure you will look like you have a gut after you eat but it will digest i promise
Just stay positive bro. I use to have the same outlook at myself. One day i just decided to change that. If you want help on the chest bench high weight low reps. (like me i am now up to 75lbs benching) may not be much but its good for me. keep it up dude, your doing great. Go jogging once in a while that will help your abs. Swim if you have a pool available (meaning do laps). Keep it up dude! I heard an awesome quote the other day…
“Rome was not built in a day, and neither was your body” Work hard. http://www.youtube.com/watch?v=q8gxWHjQvIE
Mitchell | Aug 18, 2009 | Reply
Check that video out. This is the guy that inspires me to work hard. If he can do it. So can we!
Mitchell | Aug 24, 2009 | Reply
ENOUGH IS ENOUGH! I’ve procrastinated for TOO LONG! Yes I have seen some results on my own but DAMN IT It’s time things changed. I’m doing P90X, right now. I’m sick ‘n’ tired of looking feeling skinny and hating the way i look. I was watching P90X results today and something hit me…..why not me? Why can’t I be like those guys with GREAT results? Well, you wanna know why? It’s cause i’m sitting on my ass doing nothing. Time to do work son!
See ya in 90 days! >:D
Mitchell
Mitchell | Aug 24, 2009 | Reply
ENOUGH IS ENOUGH! I\\\’ve procrastinated for TOO LONG! Yes I have seen some results on my own but DAMN IT It\\\’s time things changed. I\\\’m doing P90X, right now. I\\\’m sick \\\’n\\\’ tired of looking feeling skinny and hating the way i look. I was watching P90X results today and something hit me…..why not me? Why can\\\’t I be like those guys with GREAT results? Well, you wanna know why? It\\\’s cause i\\\’m sitting on my ass doing nothing. Time to do work son!
See ya in 90 days! >:D
Mitchell
MItchell | Sep 9, 2009 | Reply
dang this site is like a ghost town now. No posts since the last time i was on here. darn shame.
Mat | Sep 13, 2009 | Reply
hello, mitchell. I have been following your posts. I hope you started that P90x workout. I am 6\’1, 140 lbs. just putting it out there. I am going to start eating more and working out.
Mat | Sep 13, 2009 | Reply
hello, mitchell. I have been following your posts. I hope you started that P90x workout. I am 6\\’1, 140 lbs. just putting it out there. I am going to start eating more and working out.
Mitchell | Sep 18, 2009 | Reply
Welcome to our site mat. Glad to see someone is on here every now an then. Good luck with P90X
Landon | Sep 19, 2009 | Reply
kk all is good im now 140 and have a nice six pack of abs and biceps im doin good havin whey protein powder thanks guys
Mitchell | Sep 20, 2009 | Reply
good job landon!
Mark | Sep 24, 2009 | Reply
I’m 23 yrs old, 6′0, 133 pounds. Been in and out of the gym over the yrs. Everytime i begin to put on mass and stop the gym.. i lose the weight.
I was up to 148 and then due to work/life balance i stopped the gym…I lost all the weight in a matter of months. I’m really stuck right now… don’t know what else to do to put on weight…It’s very difficult to eat a lot all the time lol
Landon | Sep 28, 2009 | Reply
I dont know if i could help you mark, but what ive been doing is every morning i stir my self up a glass of milk with 2 tbl sppon fulls of whey protein, or i jus mix it in a blender with sum fruits and milk, to start my day. i try and do 3 sets on my chin up bar a day 10 in the morning, 10 in the afternoon and 10 at night,. same with push ups ,sit ups and curl ups with weights all in 3 periods of the day, but make sure to do that and stick with it or u will go back to how you were before cuz i made that mistake (lazy) but now im doin it everyday again and results are getting better.
Mitchell | Sep 30, 2009 | Reply
Been gettin lazy guys. Not good. help me out! MOTIVATE ME!
Mitchell | Oct 4, 2009 | Reply
hurray i get braces this month guys…….woopdy dooo -_-’
Mitchell | Oct 7, 2009 | Reply
Augustus, one thing I have to tell you. What i am going to say you will have to remember and should keep with you. DO NOT GET DISCOURAGED!! Your body takes time to build muscle. Keep eating and working out. You will get results. Remember Rome wasn’t built in a day, and neither was your body. Keep working hard an stay at it. Only time will show you results. That and hard work.
augustus | Oct 11, 2009 | Reply
okay i will start workinout again but also how did you gain all your muscle and weight?
mitchell | Oct 11, 2009 | Reply
just kept at it man. Protein shakes, ate a lot of dairy meat as well, and just determination. *i still have a way to go for myself*
Augustus | Oct 13, 2009 | Reply
what made you motivated? What kind of protein shakes?
Mitchell | Oct 16, 2009 | Reply
What made me motivated? Looking at myself in the mirror and only getting a skeletons stare back….that hurt the most. Wondering why all my friends that are “attractive” in female eyes are getting the girls while i’m left hangin. That is what motivates me. I use whey protein mix (with milk) get it at GNC.
augustus | Oct 16, 2009 | Reply
Okayy Thanks for all the help i’ll let you know if i start seeing any results. Also on the weight bench should you do less weight with more sets or more weight with less sets
Mitchell | Oct 17, 2009 | Reply
More weight less sets (but don’t put to much weight to where you cant lift it at least 5 times bro)
augustus | Oct 20, 2009 | Reply
Okay thanks for all the help
Mitchell | Oct 22, 2009 | Reply
anytime bro. anytime.
Mitchell | Nov 10, 2009 | Reply
gettin better results
john | Nov 10, 2009 | Reply
im 17 im \”6,1\” about 185cm im just over 9 stone and im always eating i dont put on any weight . when i was at the gym i put on a stone in weight but i stopped. i havent been able to put anymore weight on even tho ive been working out.
Mitchell | Nov 10, 2009 | Reply
Hey john, I’m not familiar with the weight distribution of stones to pounds but seems to me like you need to keep going. Even though you may not think your getting results, you are!
Results will differ from person to person. Just keep at it and don’t quit. Never give up! Just lots of weight, low reps, and in time you will get results. Don’t get discouraged, we’re here if ya need us mate.
michael | Nov 22, 2009 | Reply
i can not stress this enough, if your a hard gainer. your diet has 80% to do with mass, work out 3 times a week. for 20 mins a day consintrating on your main muscle groups rather then the smaller groups, you will gain massive amounts of weitght. you may think you eat alot, but you dont or you wouldent be skinny. literally eat like a horse. eat high caloric foods with high protien, but make sure its not to fillings, nuts dryoats excetra, trust me.
Mitchell | Nov 23, 2009 | Reply
“Looking at myself in the mirror and only getting a skeletons stare back….that hurt the most. Wondering why all my friends that are “attractive” in female eyes are getting the girls while i’m left hangin. That is what motivates me.” My quote still motivates me to work even harder day after day…
“Changing my life one day at a time”