Skinny guys can gain muscle, too. If you are skinny, you don't have to work to burn fat while trying to gain muscle. A regular weight-training program is essential for your success. Building muscles requires a proper nutrition plan, plus progressive weight lifting. Measure your circumference before you begin to track your growth. You will not see a difference overnight, but be patient and consistent, and you soon will notice increased muscle mass.
Step 1
Eat more. If you are skinny you probably have a fast metabolism, or are not eating enough calories. Either way, consuming more calories in your day provides fuel and nutrients for weight training and muscle growth. Initially, aim for about 2,000 to 2,500 calories per day, Columbia University's Go Ask Alice website recommends. If you are still having trouble bulking up, add more calories.
Step 2
Choose foods high in protein. Registered dietitian Andrea Rudser-Ruskin, of Chicago, Illinois, suggests consuming up to 1.8 g of protein per kg of body weight. Ruskin adds that your daily diet should consist of roughly 20 percent protein.
Step 3
Train with weights five days per week. Start by dividing your body into two sections, and alternate. The first training day will be for legs, back, chest and abdominal muscles. The second day will be for biceps, triceps and shoulders. The third day will be a rest day, or light cardio day—20 minutes to 30 minutes of cardio helps your heart and prevents fat storage. Repeat this cycle so that you work out five days per week.
Step 4
Perform two to three exercises per muscle group. Select weights that allow you to complete only eight to 10 repetitions, no more, no less. Complete three to four sets of each exercise.
Step 5
Drink a post-workout protein drink, such as a protein shake. Consuming protein and carbohydrates immediately after a strength-training workout provides your muscles with the proper nutrients. Choose a drink with a carbohydrate to protein ratio of 4 to 1. Ruskin recommends chocolate milk.
Tips and Warnings
- Warm up with cardio for five to 10 minutes before lifting weights. Stretch your muscles after your workout.
- Lifting weights that are too heavy, preventing you from performing eight to 10 repetitions with proper form, can cause injury.
Member Comments