Skinny Dude

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Skinny Dude

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Fat Loss & Muscle Building Programs, Online Personal Training and Nutrition Coaching
Do you feel like you’re working your ass off in the gym and getting nowhere? Maybe you’ve made some gains, but you still have scrawny arms and a flat chest.
If you’ve ever used the words “hardgainer” or “poor genetics” to describe yourself, you know you have to be strategic in your training, and avoid these common pitfalls.
If you want to get bigger and gain muscle mass, you have to get stronger. A lot stronger. And if you want to get stronger, you have to lift heavy shit. Period.
Sounds simple enough. But still so many guys toil away with moderate weights in the 8-12+ rep range. If you are not genetically gifted or chemically enhanced, it’s a highway to a plateau.
As an ectomorph , muscle growth requires you to focus on the big lifts with free weights: squat, deadlift, chest press, overhead press, row. Lifting heavy means 4-6 reps per set . When you can do more than six reps, it’s time to add weight.
Work in the 5-8 rep range on accessory lifts, which you can use to correct muscle imbalances and round out your program. Direct ab work can be done at higher rep ranges (10-12+). Whenever possible, choose free weights over machines.
But it’s critically important that you lift with good form , especially during heavy, low-rep sets. So if you haven’t been consistent in the gym, start lifting for a few weeks at higher and moderate rep ranges and perfect your technique. Then you’ll be prepped to tackle the heavier weights successfully.
After 2-3 months of heavy lifting, you can return to the higher rep ranges with a lot more strength. You’ll continue to make gains and you can figure out which type of lifting packs on the most mass. When you plateau, go heavy again.
You probably feel like you’re already “eating a ton!” But track your intake consistently, and the numbers might tell a different story.
There are hundreds of apps that help you track food intake. You don’t have to do it every single day, but regular tracking will keep your nutrition on track. My favorite app is Control My Weight by Calorie King . (Marketed as a weight loss app, but also great for mass gain). It’s super fast and easy to enter your meals.
You could also be eating too little protein . If you’re training hard but protein deficient, you will not grow. There are many schools of thought on protein intake, but for strength/mass gains, eat 1 gram of protein per pound of body weight . So a 150-pound dude should eat 150 grams per day. This is a tried and true recommendation that is effective and safe. Depending on your leanness, eat 1.5 to 2 grams of carbohydrate per pound of bodyweight, and .5 grams of fat per pound.
If you really don’t know how much food to eat, learn how to figure your caloric needs , or check out this numbers-free guide from Precision Nutrition . And if you’re slamming coffee all day long, you won’t be hungry enough.
Been doing the same workout routine for the last 4 months? It’s time to move on. And if you just swap out one exercise for another, while still doing 3 sets of 10 ’til the end of time, your body will never change. A well written mass gain program will take you through distinct phases with strategically manipulated training variables (i.e. sets, reps, intensity, rest periods). After 3-4 weeks of adaptation, your body will be ready for an adjustment.
On the other hand, changing programs all the time (or ‘winging it’ every time) will get you nowhere fast. If you’ve taken the time to find and start a mass gain program, finish it! If you find a newer, better, shinier thing, too bad. Finish what you started.
Sleep is probably the most underrated part of any good training program. Your gains don’t happen in the gym, they happen when you’re resting, especially when you’re asleep.
Lack of sleep has been linked to muscle loss, and decreased testosterone and decreased growth hormone. It also blunts your ability to regulate appetite and slows fat loss. So if you think you can just “sleep when you’re dead,” that’s fine. But you’re going to be a skinny-fat corpse.
Get 7-9 hours a night. Your body (and life) will improve.
If you’re skinny-fat, or even just a little soft in the middle , you’ve got a special conundrum. You need to burn fat. But you have to eat a lot to feed the muscle and fuel your workouts. So you run, or spin or do bootcamps or whatever. And you don’t grow (except in the gut) because you’re training with too much volume.
To burn fat in a way that supports lean muscle mass, do high-intensity interval training instead of steady-state cardio. HIIT preserves muscle and burns more fat than traditional cardio. It releases growth hormone which protects lean mass and helps your body utilize fat for energy, long after you stop exercising.
A basic example of HIIT would be short, high-intensity sprints mixed in with jog/walk recovery intervals. If you can do this longer than 25 minutes, you’re not working hard enough.
Figure out a way to get yourself to the gym. Every time.
It seems obvious, but you have to lift pretty much every other day consistently to get the muscle mass you want. Without that stimulus 3-4 times per week, you’re not going to get very far.
If you miss a lot of workouts, or take unintended weeks off, figure out a strategy to make lifting a higher priority. Work, family, fitness and life will always be competing for your time and energy. But with 168 hours in a week, I believe that you can eek out three of them and hit the weight room.
What hurdles do you face in your quest to put on strength and size?

I'm a trainer, nutrition coach and author based in NYC. I've helped clients from around the world build stronger, leaner bodies.


I'm passionate about helping you reach your fitness goals through smart training and nutrition strategies that fit into your busy life.

© 2009–2022 Anthony Nehra Fitness • Privacy Policy

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If you're skinny -fat, or even just a little soft in the middle, you've got a special conundrum. You need to burn fat. But you have to eat a lot to feed the muscle and fuel your workouts. So you run, or spin or do bootcamps or whatever. And you don't grow (except in the gut) because you're training with too much volume.
If you're a slim or skinny guy and don't have the arms to show off you want to wear long-sleeve shirts. If you're a guy who is conscious about your arms then you can wear a long sleeve shirt to hide them. A long sleeve shirt makes your arms look bulkier. A henley shirt is a perfect shirt to wear if you're a skinny guy.
Depending on your training, genetics, how skinny you are, and how much muscle you need to gain, you can decide how much weight you want to gain each week. Everybody's results will vary, and thoughts are mixed on how quickly we can build muscle: Under optimal conditions, some say you can expect to gain 1 pound (.5 kg) of muscle per week,
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Written By Steve Kamb
Last Updated: January 4, 2022

Use pounds (lbs). If using metric system, multiple kg times 2.2 for lbs.
Use inches. If using metric system, divide cm by 2.54 for total inches.
Your BMR is an estimate of the total calories burned a day, while in a state of rest.
For "Activity Level," veer toward the side of less active. Studies consistently show that people are not as active as they self-assess.
Your TDEE is an estimate of the total calories burned during a single day, when exercise is factored in.
Download our free skinny guy’s guide to putting on muscle!
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Download our free skinny guy’s guide to putting on muscle!
Enter your email below to download now
Want to go from a skinny guy to building muscle quickly? I got you.
I’ve spent my entire adult life trying to pack on muscle, and after years and years of trial and error, I finally cracked the code.
This is a topic that is near and dear to me, because I’ve spent my life devoted to this stuff:
These are the exact tactics I’ve used, and the same strategies we use with our Online Coaching Clients.
This free guide is gonna get you started off on the right foot!
Here’s what we’ll cover in this ultimate guide (click to jump to that section):
RECOVERY, TIPS AND TRICKS, NEXT STEP:
Growing up, I was always the scrawny, skinny weak kid.
There was a reason I dressed up like superman every other day for the first six years of my life:
Superman was strong, big, and powerful…and I wasn’t.
To this day, it’s still a big challenge for me to gain weight or build muscle.
When people tell me “must be nice to have been skinny growing up,” I explain that a killer flat top, my height (5’2″ until I was 16), four years of braces, and two Acutane treatments made sure I still got the full adolescent experience 🙂
When I was cut from the high school basketball team (which I thought was the end of the world), I signed up for a gym membership to get big and strong.
Within five minutes I had almost killed myself when loading up way too much weight for a set of bench presses.
Fortunately I survived, and thus began my love affair with strength training.
I spent the next six years training in a gym , reading every muscle and fitness magazine I could find, drinking protein shakes religiously…and had about 3 pounds of muscle gain to show for it.
I just assumed “I’m one of those people who can’t gain weight.”
It turns out, I was doing it all wrong.
After graduating college I moved to California, signed up for a gym membership , and received a few free personal trainer sessions. 
Although I thought I had known it all (I had been training for 6 years in a gym! I read the muscle mags! I was in good shape already!) , I still took the free sessions for the hell of it.
The trainer drastically simplified my workout and DOUBLED the amount of food I was eating.
I thought he was crazy, but I stuck with it.
In 30 days, I had put on 18 pounds (pictured below), increased the strength in ALL of my lifts, and felt more confident than I ever had before in my life. 
That’s when the lightbulb when off in my head: there’s a better way.
And thus began a radical redefinition of how I thought the human body worked, how muscle was built, and where I needed to put my priorities.
Since then, I’ve spent seven years learning everything I can about how muscle is built.
A few years back, I took an epic 35,000 mile trip around the world, and despite not having access to a gym for 6 months, I managed to once again pack on even more muscle and get myself in great shape without once picking up a weight (pictured below):
Again, my world was turned upside down.
I learned that gyms are not a requirement to build muscle and get stronger, though a great gym workout can certainly speed up the process.
And after a few more years of up and down challenges, I had finally – jokingly – changed from Steve Rogers to Captain America (there’s a story behind this):
I’m still not the biggest guy in the world, nor will I ever be. I’m okay with that!
I’ve learned that anyone can pack on muscle, even skinny nerds like me. 
If you’re skinny and want to get bigger, you’ll be fighting genetics the whole way, but do not let that deter you.
Today’s article outlines everything I’ve learned over the past 13 years of mistakes, successes, failures, and adventures.
As they say, muscle isn’t made in the gym, but in the kitchen :
If you want to bulk up, you’d be better off working out twice a week for 30 minutes and eating right, than working out 6 days a week and not eating properly.
I spent four years of college working out five days a week for 90 minutes a day trying to get bigger.
I drank protein shakes like I thought I was supposed to. I got a little stronger, but never bigger.
BECAUSE I DIDN’T EAT ENOUGH CALORIES.
When I get emails from people who lament the fact that they can’t gain weight , I always first ask about the person’s diet.
More often than not, that person thinks they are eating enough, but are definitely not .
If you are not getting bigger, you are not eating enough .
Your body can burn 2000+ calories every day just existing (and then factor in exercise and, gulp, cardio – I’ll get to that in a minute), and you need to overload your system with calories in order for it to have enough fuel for the muscle building process.
Want to know how many calories you burn every day just existing?
Note: we have used The Mifflin-St Jeor Equation to create this calculator! [1]
For every person, the number of required calories for bulking up daily is different, especially when you factor in how much you move, fidget, and how much weight you need to gain:
I don’t love calorie counting (I prefer a “healthy plate” approach ), but I think for a newbie starting out, tracking calories for a few days is a great place to begin.
So, track your calories using something like MyFitnessPal over a few days and get an average.
I bet you’ll discover you’re eating significantly less than you thought you were.
LEARN HOW MANY CALORIES YOU NEED TO EAT FIRST.
Spend the next two weeks eating an additional 300-500 calories per day above your TDEE (which you calculated above) and see how your weight adjusts (and how you look in progress photos!).
If you are not getting bigger, add an additional 300-500 calories per day and repeat the process.
Depending on your training, genetics, how skinny you are, and how much muscle you need to gain, you can decide how much weight you want to gain each week .
Everybody’s results will vary, and thoughts are mixed on how quickly we can build muscle:
Regardless of how fast you bulk up, it might be helpful for you to gain weight by putting on some fat with your muscle!
Here are things to consider if you overeat WHILE strength training: extra glycogen, some fat, and water stored in your body can be a good thing for your confidence and get you headed down the right path.
So, don’t listen to the sites or programs that say “gain 40 pounds of muscle in two months!”
Unless you’re on the juice (‘roids, not Hawaiian Punch), it’s going to be a slow, long process.
Yes, it is possible to have incredible transformations in a short amount of time, like when I gained 18 pounds (8.1kg) in 30 days
This was due to strength training , overeating , protein , and extra water weight (from supplementing with creatine ):
My advice: Rather than massive weight gain over a month, you’d be much better off gaining .5-1.5 lbs. (.25-.75 kg) a week, every week, for six months…and keeping the weight on!
Now, I know t his stuff isn’t easy.
There’s nothing worse than spending 6+ months in a gym and doing what you think you SHOULD be doing, only to step on the scale and realize that you haven’t made any progress!
If you’re somebody that’s worried about wasting time, or you want to have an expert guide your nutrition based on your current situation, consider checking out our Online Training Program !
Let’s go through how you should be prioritizing your nutrition, nutrient by nutrient:
Let’s look at each of these individually:
Protein can come from any number of sources, including:
As we cover in our “ How much Protein do I need ?”, claims for the amount of protein needed vary wildly from source to source (and athlete to athlete).
Here is our recommendation for protein consumption:
If you’re of healthy weight, active, and wish to build muscle , aim for 1 g/lb (2.2 g/kg).
If you’re an experienced lifter on a bulk , intakes up to 1.50 g/lb (3.3 g/kg) may help you minimize fat gain.
Let me simplify it for you: target at least 1 gram of protein per pound of bodyweight (2.2 grams per kg). 
If you’re curious, from our healthy eating article , this is what a portion of protein looks like:
Also, here’s how much protein is in a serving of food:
Want to get more protein? Consider protein shakes , like so:
After protein, in order for you to get bigger, you need to eat enough calories, and those calories should come from sources composed of carbs and/or fats.
Here are foods full of carbohydrates you can prioritize for bulking up:
To help you get better at eyeballing serving sizes:
1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked).
Here are some images to help you learn proper portion sizes (thanks to SafeFood ):
In addition to consuming carbohydrates from these sources, it’s okay to consume plenty of fruit while trying to bulk up!
You can read our full “ Is fruit healthy” guide to learn more.
Fat is a macronutrient that you can eat that can help you reach your goals in the right quantity, as fat can be higher calorie and you can eat lots of it without feeling full.
Healthy fat can be found in foods li
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