All your life you were a skinny guy, you had to fill your pockets with stones in order to somehow fight the wind, and in public transport you were often confused with a handrail?
Then this article is for you. We will talk about how to gain muscle mass for a skinny guy. You decided to start going to the gym, and rightly so. What should you do and how to pump up if you are thin?
If you start mindlessly tearing apart hardware 24/7, without properly preparing for it, and even without understanding what you are doing and why, you will very quickly burn out , get tired and, without seeing results, you will convince yourself that you are not very and wanted to .
Therefore, let's approach the matter wisely and first figure out what will influence your success.
It can be:
- psychological factor;
- having certain knowledge in terms of training;
- nutrition.
So, we will talk in order about how to gain weight for a skinny guy and what affects progress and results.
Psychological factor that prevents you from pumping up
You need to understand that it won't be easy . If you are naturally thin, you are unlikely to be able to gain weight quickly. This is a long and difficult path.
Not only will you not be able to pump up in a month, but the result also have to be constantly maintained . Are you ready for this?
At the initial stage, you will meet people who will make you doubt; these are fanatics of the “thick and thin bone” sect, who firmly believe that the thin will not become powerful, and the fat will not become graceful.
You can also “burn out.” You’ve been working hard on the machines for the second week, but you still have difficulty opening the door to the gym, and this depresses you a little, because you want everything at once .
After some time, your tired brain gives you the idea that maybe it’s not so important to be a jock, because your mother already says that you are the most beautiful , and in general, the main thing is your soul. And all these rocking chairs take a lot of time and effort, proteins are expensive, in short - it’s much easier to go and lie down on the sofa, because we’re all going to die anyway.
Building the body of your dreams is not easy at all, it is hellish work , and many difficulties will arise on your path as a warrior.
Motivational videos will come to the rescue, where huge guys lift unrealistic weights, although they could work in a factory and raise the country. It fills you with fighting spirit with a bang, you immediately want to go into the gym and pump iron, spattering saliva and then everything within a radius of two meters, and with your screams and moans . After all, all this is for the sake of a higher goal.
In order not to give up halfway, you need a goal that will motivate you and force you to improve every day. You need to clearly set the task and get closer to completing it. In short, if you really want it, everything will work out.
When to expect results
Getting pumped up for a skinny guy is as big a problem as it might seem at first glance. However, everything takes time.
Therefore, you should not expect that training will give quick results. It is very important not to give up and slow down as soon as the first results appear.
It is necessary to clearly focus on the goal and not give up until the desired result is achieved.
Weight gain workouts for skinny men
There is a belief that a newcomer who comes to the gym must undergo baptism by fire; for the first month he can only pump up his biceps and abs , while he should not touch any other equipment. And if he dares to do this, then the experienced visitors to the gym will hand him over to be torn to pieces by the god of jocks, and he will send him to eternal torment in the aerobics hall.
Well, I really don’t know what motivates them and what force drives them, but in most cases this is exactly how it happens.
Remember, you need to pump all muscles evenly . The body will look aesthetically pleasing when the legs, arms, back and chest are proportional.
If you're a skinny guy and weigh no more than a sack of potatoes, then you should do mostly basic exercises from the start.
Basics are multi-joint exercises that work two or more joints. Such exercises are the most difficult, requiring the use of the maximum number of muscles. Lifting a barbell for biceps with a huge weight using the whole body does not apply here.
The main basic exercises are the “holy three”:
- squats;
- bench press;
- deadlift.
To begin with, to gain body weight, you can do only these three exercises 2-3 times a week, gradually increasing the weight. Then you can break down the workouts by muscle groups , for example: legs, chest, back. In this case, again, use mainly heavy basic exercises.
You can often see men hanging out in the gym for 2-3 hours and doing 10 exercises for each muscle group. And then they wonder why nothing grows for them.
Your workout should not last more than an hour, rest should be about 1-3 minutes. The number of repetitions can vary from 5 to 10. For each muscle group you can do from 2 to 5 exercises.
There is no need to chase weights at first; first of all, you need to master the technique and learn to feel the working muscle group.
If you can’t do it yourself, you need the help of a trainer. It’s better to spend a little more money at the beginning than to spend a year in the gym doing everything wrong.
Once the technique is mastered, you can gradually increase the weight , but there is no need to rush. As weight increases, equipment may also suffer, and this can lead to injury.
This is how I train:
Separately , I decided to describe the problem of thin arms in guys, because most beginners have it.
At the beginning
Before rushing headlong to the “gym” with the first training program you come across on the Internet, you need to look at yourself in the mirror and determine your somatotype, that is, your body type. Personally, I can say that if you are a thin guy or already a man, then, most likely, you can safely be classified as either an ectomorphic type or a mesomorphic type.
Such a definition is necessary in order not to waste time and from the very beginning to find out what set of exercises to choose, how much and how to train, what to eat and what not to eat.
How to do it? Take a closer look at yourself. Can you say that you completely lack any body fat (which is generally impossible, of course)? Then, with a high probability, you are an ectomorph.
If the body features are somewhat smoothed out, and not angular or sharp, and the muscles are not very detailed (no vessels or veins are visible), then, again, I am inclined to assume that you have a mesomorphic type. Although I could be wrong, it doesn't matter at first.
There is also a third type, but it is typical for overweight people. But the article is aimed at skinny guys, isn’t it?
This event is necessary, because the principles and approaches to training are somewhat different. But there are also many similarities.
Diet is the best way to gain weight
Everything here is extremely simple. To gain weight, you need to eat a lot . So much so that grocery store shelves are constantly empty and the world community is forced to send humanitarian aid to your city.
If you suddenly run out of food and you need to eat urgently, you can eat pet food. This, of course, is not the best choice, but what can you do to become 100 grams closer to your cherished goal.
The basis of the diet should be carbohydrates , there should be about 4-5 grams per 1 kg of body weight . Carbohydrates are found in porridge, vegetables, and flour products.
Next comes protein , about 2 grams per 1 kg of weight . Most of all it can be found in meat, fish, dairy products, all this is animal protein. There is also vegetable protein, but it is absorbed by the body much worse, so you shouldn’t rely on it too much.
Also, skinny guys should not forget about fats , but there is no need to cover everything with mayonnaise. The priority source of fats is fish, nuts and vegetable oils.
At first you may not be able to eat as much, but you can increase the portions gradually.
If the weight still doesn’t increase, then you need to increase the portions and pray that you don’t get torn apart.
In any case, modern medicine has not yet recorded cases of overdose of buckwheat, so go for it.
In one of the articles, I talked in detail about how to eat for a skinny guy.
How to eat
We should also talk about the ectomorph’s diet. Without this, it will not be possible to achieve the desired result.
To pump up abs for a skinny guy, you need to consume only foods that are healthy for muscle growth.
Suitable Products
The diet of an etomorph must necessarily include dishes containing a lot of calories.
Products that ectomorphs must consume to gain muscle mass:
- pork;
- beef;
- milk;
- potato;
- nuts;
- bananas;
- buckwheat;
- rice;
- oatmeal;
- apples;
- cottage cheese;
- pasta;
- eggs;
- fish.
It is important to focus specifically on those foods that contain carbohydrates and unsaturated fats.
This will provide good muscle definition, including expressive abs.
Sample menu
Many people wonder whether it is possible to pump up abs for a thin person without following a diet.
A strict regime in this case is not required, but adherence to a certain menu is desirable.
Sample menu that an ectomorph should follow to gain muscle mass:
- For breakfast, it is advisable to eat up to 5 boiled eggs, oatmeal or buckwheat porridge, a slice of whole grain bread, and drink a glass of juice.
- For an afternoon snack, you should eat a small amount of fruit or vegetables, washing them down with a protein shake.
- For lunch you should definitely eat something meat or fish, as well as rice or potatoes.
- Before dinner, be sure to have two snacks of vegetables, fruits and a protein shake.
- Dinner should also be hearty - juice, meat with rice or potatoes.
- Before going to bed, you should drink a protein shake or eat fresh cottage cheese.
From the menu you can understand that this is not diet food at all.
However, it is still worth following the recommendations, since the ectomorph’s body is quite specific. To build muscle mass, training alone will not be enough.
Previously, we told you how to remove your butt.
Drinking regime
As for whether you need to drink water during training, the answer is clear - yes, you do.
There are several reasons why it is important to drink water during exercise:
- Water is needed for normal functioning of the body;
- the feeling of thirst triggers an “energy-saving” mode in the body, because of which all the work will be in vain;
- maintaining water balance is extremely important;
- With increased stress, the body loses fluid faster, so restoring water balance is very important.
You need to drink water without gas, flavorings, sugar and other additives. In rare cases, you can add a little lemon juice and a pinch of salt.
You need to replenish up to 50% of the lost volume in one workout. Some of the liquid should be drunk immediately, and some should be divided over several hours.
You should not drink sharply or in large sips, as this will lead to discomfort and swelling.
Sports nutrition for weight gain
Well, what kind of a muscleman are you without sports nutrition? Without a shaker with chemistry, the hefty big guys from your rocking chair will never accept you into their sect of adherents of fake muscles.
Therefore, I recommend that you first read the article about weight gainers for skinny guys. And then you'll be ready to read about how to drink protein so it can actually help you gain weight.
Are you doing everything right, but your muscles aren't growing? For you, my new article is about why muscles don’t grow .
Appearance and sexuality3
2 more parameters that make girls look after you. And if you are also of good height, then you passed the attractiveness exam with an “excellent” mark. So:
- Appearance.
A slender person, especially one who is proportionally built, pleases the eye with his appearance. This is where the saying about “...everything suits you” comes into play. Let's skip the first part; it doesn't apply to everyone. But it’s obvious that you can wear any clothes. Everything will fit perfectly and beautifully, even if it’s a potato sack. Moreover, a huge plus is that you can dress almost in “Children’s World”, if your size and height allows.
All stores are open to you, any brands are available, any price category is within your reach. Those who wear sizes 54 and above are forced to go for old-fashioned “pensioner +” things, because modern designers do not bother creating models for overweight people. Have you yourself paid attention to what the “chubby ones” are forced to wear? That's it...
Further more. Suppose you are forced to take off your clothes on the beach. And so you take off your T-shirt, parachute shorts, and the beauties see the “Michelin Man” or Blooby from the cartoon “Monsters on Vacation.” Maybe, of course, it’s not all that bad, and you’re just a handsome guy. Yeah, they love pandas too... well, in general, the idea is clear, right?
- Sexuality
We have already discussed sexual appearance. And now we will talk about intimate life. Did you know that skinny guys are much more sexually active? They are more tireless, more resilient. They can afford acrobatic sketches. And the most important thing... pssst, they don’t sweat like horses... I’ll tell you this, the only thing more disgusting than a drop of sweat falling into a girl’s open mouth is a fart from tension, because you’re a fat hulk and, man, how hard is it for you!
One more thing. Even if your weapon is of normal size, and you are a fat guy, then visually it is much smaller. But with a skinny guy, even 10 cm looks like 15. And against the backdrop of a skinny body, he looks like an impressive club. What are the stereotypes for girls? That's right: less than 15 cm - you don't have to rock the boat. Even if you passed the exam on your knowledge of the Kama Sutra with excellent marks.
Basic rules that will help you pump up your skinny body at home
Ectomorphs need to be persistent and strong-willed when it comes to pumping up their body. Here are the main statements for thin people who want to gain weight:
- You still won't be able to get a body like Arnold's. But, if you are looking for how to pump up your muscles at home, then this is quite possible.
- Long-term training is needed, possibly for several years. Assertiveness will help you gain even up to 10 kg of weight.
- It is important to choose your diet.
- Regular training with strength loads. Cardio exercises are performed to a minimum.
- High quality and long sleep.
- Refusal from pumping and high-repetition training to visually increase muscles. This is a temporary effect.
Taken together, all of the above postulates will help achieve progress.
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