How To Gain Weight For Skinny Guys - Workout for Skinny Guys

You're Going to Be A Muscle Building Machine

So you're looking to gain weight huh skinny guy? Well here's the breakdown. You need to eat a lot of high protein / high calorie foods and you need to hit the gym.

If you're like I used to be, you're not going to have much luck just eating, or just working out. You need an edge. You need to know how the muscle building and weight gaining process works.

Here are the basics. If you take in more calories than you burn throughout the day, you're going to put on weight, somewhere. What you need to do is challenge your body with training so you can tell it where to put this weight.

You really have a gift. Being skinny, you don't have to worry about what you eat as much as those looking to cut fat, but you do have to make sure you are working the right muscle groups with the right workouts to gain weight over time.

Otherwise you'll hit a plateau. I'll explain why in a bit.

These have helped me and many others more than any other strength building tips ever.

Use Your Natural HGH

I'm not talking about anything illegal here. I'm talking about your body's natural human growth horomone that is released when your muscles are in need of repairing.

Studies have shown that the largest muscles in your body release the most HGH. Not surprising right? Well, you're going to take advantage of this with this clever trick. What's the largest muscle group in your body?

Give up? I'll tell you. It's your legs. Your calves and quads are HUGE compared to the rest of your body's muscles, therefore they call for the most HGH when they are in need of repairing.

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Every time you work out, no matter what you are targeting for the day, make sure you hit your legs with at least a couple of exercises. This will cause more HGH to be circulated throughout your body on your off days as your muscles are repaired, therefore resulting in substantially more muscle gains for your body not only in your legs, but throughout all of your muscles.

Less Work = More Results

I'm in the gym quite a bit, but rarely if ever, do I work out two days in a row. If I do, I'm not even thinking about touching the area I worked on the day before. Why? Because in order for your muscles to grow, they must be given the necessary time to recover.

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This can be anywhere from 24-48 hours, depending on your workout intensity. If you spend every day in the gym hitting the same muscle group over and over, you're not going to make any significant gains quickly. You might even lose muscle!

Take at least one day off in between each workout to give your muscles the necessary time to recover. You'll notice a lot faster gains this way. Don't believe what your meathead buddies tell you when they say you need to work out hours a day 5 times a week. That's why they're meatheads.

They spend hours a day in the gym 5 days a week. Sure they have some muscle, but they'd have more if they spent less time there.

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Why are you searching so hard for a workout? What is your reason for wanting to bulk up? This a very important question, because it is the answer to this question that is going to keep you motivated along the way. Here are some examples. Do these look like you?

- I want more self-confidence
- I want to be more healthy
- I want to reduce my chance of injury
- I want to be more attractive to the opposite sex
- I want more energy
- I want to be more athletic
- I want to be able to dunk
- I want to be able to keep up with my kids
- I want be confident I can win an altercation
- I want to feel great, every day
- I want to carry my girlfriend on our wedding day
- I want to enjoy looking at mirrors

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All of these things and more are what motivates people like you and me every day to become more physically fit. Getting in shape really improves the quality of any person's life.

At the beginning of every year, people search desperately for ways to get in better shape. I always wonder why it has to be a new year's thing. Make it an every day thing and you won't need to.

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Tons of people make the mistake of neither stretching nor warming up before their workouts. I guess they think it's wimpy? Beats me.

What stretching does is prepares your muscles for the strenuous activity they are about to undergo. It also allows you a greater range of motion throughout your workout, so you can attain bigger gains.

Only stretch to where you feel mild discomfort. Don't overdo it. Stretching too far won't get you anywhere. Hold your stretches for 10-15 seconds, don't pump. This is a mistake I see a lot of people making. Pumping stretches won't help.

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To warm up, grab a weight about half of what you would normally lift and pump out about 10 reps. Do a set of 15 pushups, and do a set of body weight lunges. This will get the muscles ready to lift all over your body.

The whole process should only take about 5 minutes at the most. Follow these warm up rules and you'll notice you can lift more and you'll Dramatically reduce your risk of injury.

What is going to help you the most is having the necessary nutrients in your diet to pack on lean muscle. Not only do you need the right ingredients, but you need to have them at the right time of day.

First up - Large amounts of protein. Protein is the easiest substance for your body to break down into the necessary amino acids for muscle building. Your muscles will be starving for fuel to help them grow. You'll want to shoot for about a 1 gram of protein per pound of body weight.

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Next is carbs. Ignore all of the anti carb talk. It's insanely stupid. Your body needs carbs, especially after a workout. You've got a window of about an hour where your muscles NEED carbs and protein. You need to feed it to them through high carb, high protein foods. This will significantly increase your muscle growth over time.

Don't forget vitamins and supplements. You need energy for your workouts. Find a multivitamin rich in B vitamins and Chromium. I like Solarays "Mens Golden Multi Vita Min." GNC also has a great multi vitamin as well called "Mens Mega Sport." Both are great muscle building supplements.

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Protein shakes are great for packing in some protein when you can't find it in foods. Here's one of my favorite recipes that you won't find just anywhere.

- 3 or 4 medium sized frozen strawberries
- a handful of frozen raspberries (10 or so)
- a couple splashes of 1% or skim milk
- 1 scoop of vanilla Whey protein powder (make sure to use whey, not soy)
- 1 serving of Kroger brand lite strawberry yogurt (feel free to mix
and match flavors depending on tastes)
- 2 handfuls of cashews (or whatever kind of nuts you like)
- a splash of uncooked oatmeal
- add ice for volume if you'd like

Follow these tips and you'll be well on your way to packing on some lean muscle in a few short weeks.

Getting over the hump of a plateau is something that frustrates many of us trying to make a dramatic change in our body. There is a reason for this, and a very simple solution. This is something almost everyone struggles with, so pay attention.

The key to never hitting a plateau is diversity in your workouts. Now when I say diversity, I don't mean do a different workout every day. What I mean is, every 4 weeks or so, you should totally change up your workout.

Why you ask? Because the body is designed to adapt to certain situations it is subjected to. This includes weight lifting. Over time, your body becomes used to the workout you are doing, and the muscle fibers protect themselves from being broken down.

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There way to combat this is a very easily. Your body has tons of different muscles. Even the slightest variation in how you move can engage completely different muscles. What you need to do is lay out three different workout routines for yourself, (1, 2, and 3) then change between those routines about every four weeks.

So you'll spend four weeks on 1, four weeks on 2, four weeks on 3, then back to 1. These workouts can certainly work the same muscles. That's the idea, but they must do it in different ways with different moves.

When you switch from routine to routine at the end of each 4 week period, your body will begin adapting to the new workout routine, and completely forget the old one. This process takes a while, thus the need for 3 separate workouts.

For some great workouts that will allow you to take advantage of this secret of the fitness industry, give this link a look.

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Creatine has been the most popular weight gaining supplements for many many years. The reason creatine is so popular is because well... it works.

It's Natural


Your body produces creatine naturally, so you're not dumping some foreign object into your body by using it. I've personally seen people gain 10 pounds in as little as 10 days by using working creatine into their workouts.

Creatine is a little more complicated than protein, so you don't see a lot of literature about it in just any weight gainer article.

Why and How


I'm going to simplify it for you. Basically, taking creatine will help to hydrate the muscles when they're in need of recovery. When you take creatine after a workout and on non workout days when your muscles are repairing, it is flushed straight to your muscles and dramatically speeds up the healing process.

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Creatine has sort of a volumizing effect on your muscles because it flushes them full of the nutrients they needs to heal. Because of this, while you're using creatine, your muscles will appear larger than normal.

Some of the weight you gain initially is water weight, however, because your recovery process will speed up, you will gain much more muscle than normal.

The byproducts of creatine when it is broken down in your body is what helps your muscle endurance during short burts of activity, such as an intense workout. This supplies your muscles with more of the fuel they need to recover quickly.

Creatine is a little different than protein in that it needs a bit of help getting where it needs to go. Now I'm not a biochemist and I doubt you are either, so I'll make this easy to understand.

Most quality creatine products are now infused with some sort of sugar (dextrose) and carbs. This will direct the creatine directly into the muscles along with the glycogens your muscles need to repair.

Look for these to get the best delivery to your muscles. If you can't find them, be sure to take your creatine with a sports drink so you'll be sure it's not discarded.

Load up, then level off.


Creatine is usually used in cycles. The theory is, your body gets used to it after about 8 weeks and your gains diminish, so you need to take a bit of time off for your body to readjust.

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The first is the loading phase, which you will take around 15-20 grams for a period of 5-7 days. This will pump all of your muscles full over this week.

This is then followed by 5-7 weeks of normal use. On workout days, take 5 grams immediately after your workouts. On non workout days, you'll want to take 5 grams in the morning.

After this 5-7 weeks, you'll want to give your body about a month to free itself of creatine. You may lose a little bit of bulk during this month, just because your body is readjusting to not being pumped full of creatine, but it is for the greater good.

After this layoff phase, you'll begin the loading phase again and then repeat with the normal and layoff cycles as described above.

This will ensure that your body never adjusts and you will continue your gains as long as you are using creatine as a weight gainer.

If you just want to put on a 5-10 pounds, one cycle will probably do it, but if you really wanna beef up, add creatine to your normal supplement repertoire.

Ok now that you all of the back end work you need to do to beef up, here are some great exercises you can do. We'll be focusing on multi joint exercises here. These will work a lot of different muscle groups, helping you build muscle in many different areas very quickly.

Diamond Pushup

This is a very basic, but very easy exercise that uses your own body weight. Assume a classic pushup position. Now put your hands together to form a diamond by connecting your thumbs and index fingers at the tips. This will target your shoulders and pecs more throughout the movement.

Make sure to go all the way up and all the way down slowly to get the most out of your pushups.

Dumbbell lunge. Grab a pair of heavy dumbbells that challenge your arms to lift. Now you are going to hold them at your sides and do a basic lunge. Stand with your feet together.

Now step forward with your right foot a couple of feet. Lower yourself to where just before your back knee almost touches the ground and your front is at a right angle. Now push back up off your front heel. Repeat on your left leg. That is one rep. Do 3 sets of 7-10 for a great leg workout that also hits your arms.