Muscle building for skinny guys: exercise & diet routines

Muscle building for skinny guys doesn’t have to be difficult. If you’re a skinny guy that can’t seem to put on any weight or muscles this is an eye-opening must read.

Muscle building for skinny guys always seems to be a challenge, although it really boils down to just three key elements: lifting, eating and recovering. Obviously you’re going to have to lift a lot of weights to see any real results, but eating and downtime can also play a vital role in packing on muscle. If you don’t allow your muscles to rest you won’t be able to push yourself hard and if you don’t get enough protein in your diet then your workout is just about wasted.

Skinny Guys Muscle Building Routine

You don’t have to spend your life in the gym to get great results. Using exercises that provide compound movements using only free weights can easily bulk you up fast, but only if you push yourself a little. The most important pay of any muscle building routine is the superset. A superset is basically just a fancy way of saying you’re going to be doing two exercises in a row to save yourself some time. You should be able to complete any of the exercise routines below in less than 30 minutes a day. If you’re not able to commit at least 30 minutes a day then that’s probably half your problem right there.

You should start with an amount of weight you can easily complete the following exercises with and gradually work your way up. You should always be adding 3-5 pounds every time you hit the gym. If you’re always doing the same exercises with the same amount of weight your muscles will not get any bigger no matter how hard you try. You’ve got to increase the amount of weight you lift to see any continued muscle growth.

Workout A: Deadlift 5 sets of 5 reps then Power Clean 3 sets of 8 reps.
Workout B:Shoulder Press 5 sets of 5 reps then SUPERSET 4 sets of 8 reps of Bent Over Rows and Bench Presses
Workout C:Squat 5 sets of 5 reps then Lunge 3 sets of 8 reps on each leg
Workout D:5 sets of 5 reps of Pull Ups then SUPERSET 4 sets of 8 reps of High Pulls and Dips

Skinny Guys Muscle Building Schedule

It’s important to give your muscles enough downtime to allow them to heal and grow. For this workout regimen we recommend you train 4 days a week. Two days on, one day off, two days on, two days off. Here’s an example:

Monday – Workout A
Tuesday – Workout B
Wednesday – REST
Thursday – Workout C
Friday – Workout D
Saturday – REST
Sunday – REST

This is my own personal schedule and I like to have the weekends off to do whatever I want to.

Skinny Guys Muscle Building Diet

You might not believe it but building muscle is about 75% diet and 25% lifting. I believe this is what holds a lot of skinny guys back. If you’re skinny you either have an amazing metabolism, don’t eat very much or both. If you really want to pack on the muscle you should be eating anywhere from 3000-5000 calories per day, depending on your current body weight and exercise routine. I recommend adding extra calories to your diet in the form of carbohydrates as protein can be expensive and adding lots of fat to your diet is unhealthy.

The best way to get additional carbohydrates is through foods like oatmeal, brown rice, whole wheat pastas and potatoes. These foods have carbohydrates that are more slowly absorbed to help avoid the blood sugar spike provided by foods like donuts and candy. Drinking milk with every meal is an easy way to add calories (and calcium!) to your diet. You should also be aiming for about 6 ounces of protein per meal. If you’re not getting enough protein, your body won’t be able to build your muscles bigger. It’s also important to add other healthy foods like fruits, vegetables and nuts to your diet to get all of the nutrition that your body needs to grow.