Skinniness does not equal leanness, and gaining weight does not mean gaining fat. If you are skinny and want to gain weight but stay skinny, you need to increase your percentage of lean mass. Not all skinny individuals are low on muscle, but if you have never weight trained before, it is possible. Weight training can increase your body weight without changing your skinny body type.
Step 1
Build muscle in your legs. You have many muscles in your legs, and strength training will help grow them, which will add definition and weight to your body. Perform exercises such as the leg press, leg curls and leg extensions. To create hypertrophy, or growth of the muscle, the National Strength and Conditioning Association (NSCA) recommends selecting a weight that with which you can perform six to 12 repetitions. Target your legs every two to three days.
Step 2
Target your core muscles. Your chest, back and abdominal muscles are large muscle groups you should focus on to add lean weight. Perform dumbbell presses and flies for your chest and lat pull-downs and seated rows for your back muscles. Work your abs with crunches and dumbbell side bends. Select weights that allow the completion of no more than 12 repetitions, and target these muscles two to three days per week.
Step 3
Build your arms and shoulders. To create an evenly defined body structure, finish your strength-training program with arm exercises. Because these muscles are smaller, building them will not significantly impact your weight, but you will get defined, skinny arms. Perform shoulder presses, biceps curls and triceps push-downs with weights that allow you to complete six to 12 reps. Exercise these muscle groups two to three days per week.
Step 4
Increase your calorie intake, especially protein, to provide energy and nutrients for muscle hypertrophy. Eggs and lean meat are high-protein foods to choose. After your workouts, drink a combination of protein and carbohydrates either in the form of a protein shake or chocolate milk.
Tips and Warnings
- Complete three to four sets of each exercise with minimal rest in between to promote muscle growth, as is recommended by the NSCA. Perform cardio a few days per week for cardiovascular health and to prevent fat storage.
Things You'll Need
- Weight equipment
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- Columbia University: Go Ask Alice!: The Skinny on Cardio and Muscle Gains in Men
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