How To Bulk Up Fast As A Skinny Guy | My Complete Guide

Joe shares his personal journey of struggling with being skinny and the challenges he faced in gaining weight. Over several years, he experimented with various diet and workout plans, some yielding results while others did not. Now 30 kilos heavier than before, Joe aims to provide insights into what truly worked for him in his quest to build muscle.

Skinny guys aiming to bulk up must focus on a calorie surplus, which can be challenging due to high metabolism and low appetite. To effectively increase caloric intake, opt for calorie-dense meals like pesto pasta or burgers instead of solely relying on healthier options that require larger volumes. While it's important not to neglect nutrition entirely, indulging in higher-calorie foods is essential when struggling with appetite. Additionally, incorporating liquid calories through shakes can significantly ease the process; consuming 1,000 calories as a drink is much simpler than eating it.

To build muscle effectively, aim for one gram of protein per pound of body weight. For example, if you weigh 176 pounds, target around 176 grams of protein daily. To combat a lack of appetite and ensure adequate calorie intake, start by drinking plenty of water to help expand your stomach capacity. Additionally, eliminate distractions during meals; set a five-minute timer to focus solely on eating quickly without interruptions so that you can consume more before feeling full.

Avoid the common "bro split" workout routine, which limits muscle training to once a week. Instead, opt for a full-body workout three times weekly to train each muscle group more effectively. Focus on heavy compound lifts like squats and deadlifts while incorporating lighter hypertrophy exercises such as bicep curls. Prioritize progressive overload by gradually increasing your lifting workload in every session for optimal gains.