How To Bulk Up As A Skinny Guy - The Full Guide
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As a skinny guy, it can be challenging to gain weight and build muscle, especially if you're a hardgainer. However, with the right approach and a bit of patience, you can achieve your desired physique. In this article, we will discuss how to bulk up as a skinny guy, with a particular emphasis on building muscle for hardgainers.
The first step in bulking up is to gain weight. To build muscle, you need to be in a calorie surplus, which means you need to consume more calories than you burn. The amount of weight you gain will depend on the amount of calories you consume.
The number of calories you need to consume will depend on your age, gender, weight, height, and activity level. To determine your daily calorie needs, you can use an online calculator or consult with a registered dietitian.
Once you know how many calories you need to consume, you need to make sure you're getting enough protein. Protein is essential for building muscle, and you should aim to consume at least 1 gram of protein per pound of body weight.
To build muscle, you need to engage in resistance training. Resistance training includes exercises that work your muscles against an external force, such as weights or resistance bands. This type of training stimulates muscle growth and can help you build muscle mass.
When engaging in resistance training, it's important to focus on compound exercises that work multiple muscle groups at once. These exercises include squats, deadlifts, bench press, pull-ups, and rows. Aim to perform 8-12 reps per set, and aim for 3-4 sets per exercise.
As a skinny guy, you may find it challenging to gain weight and build muscle. However, there are a few things you can do to make the process easier.
First, make sure you're eating enough calories. You may need to eat more than someone who is not skinny to see the same results.
Second, focus on progressive overload. This means gradually increasing the weight you lift or the number of reps you perform over time. This will help you continue to challenge your muscles and stimulate growth.
Third, get enough rest. Your muscles grow and repair when you're resting, so it's important to give your body enough time to recover between workouts.
Best Weight Gaining Supplements for Skinny guys
Mass Gaining Protein Powders
Mass gaining protein powders are supplements designed to help individuals gain weight and build muscle mass. These powders typically contain high amounts of calories, protein, and carbohydrates, along with other nutrients that are important for muscle growth and recovery. Let's look at some of the best weight gainer for skinny guys.
Protein is an essential nutrient for building and repairing muscle tissue, and mass gaining protein powders typically contain a high amount of protein per serving. Most powders will have a blend of different types of protein, such as whey, casein, and soy, to provide a sustained release of amino acids to the muscles throughout the day. The two best Mass Gaining Protein powders for skinny guys are Myogenix After Shock Critical Mass & Bio-Active Whey by iSatori, they both mix well and are great choices for your protein shakes.
To gauge how much protein you need to ingest to increase muscle mass for weight gain you can utilize a protein calculator. Protein intake calculators are online tools that help individuals determine how much protein they should be consuming based on their age, gender, weight, height, and activity level. These calculators use formulas based on scientific research to estimate the amount of protein needed to support muscle growth and repair, as well as overall health. You can use the figures from the calculator to organize your diet for your weight gain goals. Strong Supplement Shop has an easy to use protein intake calculator here.
Carbohydrates are also an essential component of mass gaining protein powders, as they provide the body with energy to fuel workouts and aid in muscle recovery. These powders often contain complex carbohydrates, such as maltodextrin or dextrose, which are quickly absorbed by the body and provide a rapid source of energy.
In addition to protein and carbohydrates, mass gaining protein powders often contain other ingredients, such as creatine, glutamine, and BCAAs (branched-chain amino acids). These ingredients can help to further enhance muscle growth, increase energy levels, and improve recovery time.
It's important to note that mass gaining protein powders should be used in conjunction with a balanced diet and a solid exercise program. While these powders can be a helpful supplement to support muscle growth, they should not be relied on as the sole source of nutrition.
When choosing a mass gaining protein powder, it's important to pay attention to the calorie and macronutrient content, as well as the quality of the protein sources. Look for powders that contain high-quality sources of protein, such as whey protein isolate, and avoid powders that contain excessive amounts of sugar or other additives.
In summary, mass gaining protein powders can be a helpful supplement for individuals looking to gain weight and build muscle mass. However, it's important to use these powders in conjunction with a balanced diet and exercise program, and to choose powders that contain high-quality ingredients and appropriate levels of calories and macronutrients.
Mass Gaining Natural Anabolics
Mass gaining natural anabolics are supplements designed to help individuals gain weight and build muscle mass using natural ingredients. These supplements contain natural compounds that have been shown to have anabolic properties, meaning they promote muscle growth and recovery.
One of the most well-known natural anabolics is creatine. Creatine is a natural compound found in the body that helps to provide energy to the muscles during exercise. Supplementing with creatine has been shown to increase muscle strength, power, and size.
Another natural anabolic compound is beta-alanine. Beta-alanine is an amino acid that helps to increase levels of carnosine in the muscles. Carnosine acts as a buffer against lactic acid build-up in the muscles, allowing individuals to train at higher intensities and for longer periods of time.
Other natural anabolic compounds include branched-chain amino acids (BCAAs), which help to promote muscle protein synthesis and prevent muscle breakdown; L-arginine, which helps to increase blood flow to the muscles and enhance nutrient delivery; and HMB (beta-hydroxy-beta-methylbutyrate), which has been shown to increase muscle protein synthesis and reduce muscle breakdown.
Some other great mass gaining natural anabolic ingredients are: epicatechin, turkesterone, ecdysterone, korean mistletoe, Eriobotrya Japonica (EJ) and S7. Epicatchin is particular is great for those who are skinny and have a genetic disposition to being skinny. Epicatchin or epicat for short is a Myostatin inhibitor. Myostatin is the greatest single catabolic limiting factor of muscle growth. This natural growth factor protein exists in our bodies and works to regulate and limit muscle growth in a genetically predetermined pattern. Myostatin actually suppresses muscle growth! Epicatechin works to decrease Myostatin which helps to reduce these limiting factors, promoting muscle development beyond your genetic potential.
When choosing a mass gaining natural anabolic supplement, it's important to look for products that contain high-quality, natural ingredients, and to follow the manufacturer's recommended dosages. It's also important to use these supplements in conjunction with a balanced diet and exercise program, as they are not a substitute for a healthy lifestyle
Mass gaining natural anabolics can be a helpful supplement for individuals looking to gain weight and build muscle mass. These supplements contain natural compounds that have been shown to promote muscle growth and recovery, and can be used in conjunction with a balanced diet and exercise program. However, it's important to choose high-quality products and to follow recommended dosages to ensure safety and effectiveness.
Here are some of the Top Natural Bulking Supplements for Skinny Guys to gain mass:
|Anafuse by Vital Alchemy
|Colossal Muscle by Hard Rock
|AlphaBulk by Olympus Labs
|Epi 2.0 by Vital Alchemy
|Vector by Black Lion Research
|Anabolic Effect by CEL
|Ecdysterone by Huge Supplements
Mass Gaining Prohormones for Skinny Guys
Prohormones are supplements that convert to hormones in the body, and are often marketed as mass gaining agents. Specifically, mass gaining prohormones are designed to help individuals gain weight and build muscle mass quickly by promoting the production of anabolic hormones, such as testosterone.
Prohormones work by increasing the levels of certain hormones in the body, which can lead to an increase in muscle mass and strength. .
One of the most popular mass gaining prohormones is 1-androsten, also known as 1-Andro. This prohormone is converted in the body to 1-testosterone, which is a powerful anabolic hormone that can promote muscle growth and recovery. However, 1-AD or 1-andro can also have negative side effects.
Other mass gaining prohormones include 4-andro which converts to testosterone in the body, and 19-norandrostenedion, which converts to a powerful anabolic hormone.
Because of these risks, the use of mass gaining prohormones is not recommended for most individuals. Instead, individuals should focus on a balanced diet and exercise program to achieve their mass gaining goals. If you're considering the use of prohormones, it's important to consult with a healthcare professional to discuss the potential risks and benefits.
With any prohormone for mass gaining its essential to add on cycle support and to use a post cycle therapy supplement after. To learn more about how to use on cycle and PCT, you can read our On Cycle Info Page and our Post Cycle Info Page.
Here are some of the Top Prohormone Bulking Supplements for Skinny Guys to gain mass:
|Super Mandro by Hard Rock
|Andro the Giant by Hard Rock
|Anabolic Trinity by Hard Rock
|Androvar by Hard Rock
|Ultimate R-Andro by Hard Rock
|Dermacrine by Iconic Formulations
|Metha-Quad Extreme by BSL
|Helladrol by Innovative Labs
|Chosen1 by Blackstone Labs
|Brutal 4ce by Blackstone Labs
Furthermore Strong did a full write up on the best bulking supps and you can view The Top 10 Bulking Supplements Here.
What Are Some Good Exercises for Skinny Guys to Build Muscle Mass?
- Squats: Squats are a compound exercise that target multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. This exercise can help to increase lower body strength and size, and can also help to stimulate overall muscle growth.
- Deadlifts: Deadlifts are another compound exercise that work multiple muscle groups, including the back, legs, and core. This exercise can help to increase overall strength and size, and can also improve posture and stability and are key to gaining muscle.
- Bench Press: The bench press is a classic exercise that targets the chest, shoulders, and triceps. This exercise can help to increase upper body strength and size, and can also improve overall upper body muscle development.
- Pull-Ups: Pull-ups are an effective exercise for targeting the back, shoulders, and biceps. This exercise can help to increase upper body strength and size, and can also improve overall upper body muscle development.
- Overhead Press: The overhead press is an exercise that targets the shoulders, triceps, and upper back. This exercise can help to increase overall upper body strength and size, and can also improve shoulder stability and mobility.
It's important to note that these exercises are just a few examples if exercises to gain muscle, and there are many other strength training exercises that can be done to help skinny guys gain mass and build muscle. Additionally, proper form and technique are essential for avoiding injury and maximizing muscle growth. It's recommended to work with a qualified trainer or fitness professional to ensure proper form and progression with these exercises and in creating a successful workout routine. And finally post workout nutrition is very valuable and and consuming the proper post workout supplements can assist in reducing soreness, reducing unwanted body fat and adding more weight that you actually want aka muscle mass.
What Does a Great Diet Look Like For A Skinny Guy Trying To Bulk Up?
Contrary to many peoples beliefs, gaining mass for the thinner folks, is not just about eating more food! A great diet for a skinny guy trying to bulk up should include a balanced combination of macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals) that provide enough calories to support muscle growth and recovery. Here are some key components of a great diet for a skinny guy trying to bulk up:
- Sufficient Calories: To gain weight, it's important to consume more calories than you burn. A good starting point is to aim for a calorie surplus of 250-500 calories per day above your maintenance level. This surplus should come from a combination of carbohydrates, protein, and healthy fats.
- High-Quality Protein: Protein is essential for building and repairing muscle tissue, and should make up a significant portion of a bulking diet. Aim for at least 1 gram of protein per pound of body weight per day, and focus on high-quality sources such as lean meats, poultry, fish, eggs, dairy products, and plant-based sources such as beans, legumes, and tofu.
- Complex Carbohydrates: Carbohydrates provide energy for workouts and aid in muscle recovery. Focus on consuming complex carbohydrates such as whole grains, fruits, vegetables, and starchy vegetables like potatoes and sweet potatoes.
- Healthy Fats: Healthy fats are important for overall health and can help to support muscle growth and recovery. Focus on consuming healthy sources of fat such as nuts, seeds, avocado, and olive oil.
- Micronutrient-Rich Foods: In addition to macronutrients, it's important to consume plenty of micronutrient-rich foods such as fruits, vegetables, and whole grains. These foods provide important vitamins and minerals that are essential for overall health and muscle function.
It's important to note that while supplements such as protein powders and creatine can be helpful, they should not be relied on as the sole source of nutrition. A bulking diet should be based primarily on whole, nutrient-dense foods.
In summary, a great diet for a skinny guy trying to bulk up should provide sufficient calories, high-quality protein, complex carbohydrates, healthy fats, and micronutrient-rich foods. By focusing on a balanced diet that supports muscle growth and recovery, along with a consistent exercise program, individuals can achieve their goals of gaining weight and building muscle.
In conclusion, gaining weight and building muscle as a skinny guy trying to bulk can be challenging, but it is achievable with the right approach. To gain weight, it is essential to consume more calories than you burn, and focus on consuming a balanced diet that is rich in protein and complex carbohydrates. Engaging in resistance training, particularly compound exercises, is also crucial for building muscle mass. Additionally, the use of natural anabolics, prohormones and mass gaining protein powders may be helpful supplements, but should only be used under the guidance of a healthcare professional.
It's important to remember that gaining weight and building muscle takes time, and results will not happen overnight. Patience, consistency, and dedication to a healthy lifestyle are key factors in achieving your desired physique. By following the guidelines discussed in this article, you can set yourself on the path to success and achieve your goals of gaining weight and building muscle as a skinny guy.
Written and Sponsored by Leonard Shemtob
Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard has written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. His personal blog is www.leonardshemtob.com
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