7 Steps To Build Muscle (For SKINNY GUYS)

Learn how to build muscle fast. Even if you're a skinny guy or hardgainer you can gain weight and bulk up if you just follow this diet and workout advice. The link to create you're own bulking meal plan is below and by sticking to your macros you'll gain healthy weight while building muscle mass.

Timestamps:
#1 Not Eating Enough Calories 1:07
#2 Increase Your Carbs 4:02
#3 Progressive Overload 5:20
#4 Undulating Periodization 7:09
#5 Eat Enough Protein 7:55
#6 Don’t Overdo Cardio 9:17
#7 Get Enough Sleep 10:46

If you consider yourself a hardgainer and you find that no matter how hard you try, you just can't pack on any more muscle you're probably wondering, "what am I doing wrong here?" You've probably spent months, or maybe even years trying to bulk up but you're still skinny, you don't have much noticeable muscle mass, and most of your t shirts are still baggy, especially around your arms. Meanwhile you see other people that just seem to have an easier time than you. People that might not workout as much or they might eat the worst foods, yet they seem to be able to build muscle just by looking at a dumbbell. This can become really frustrating and even if you're a persistant person that doesn't quit, it can be very easy to simply label yourself as a hardgainer and to start making excuses. But the truth is that you're not a hardgainer. That's right....you heard me.. you're not. Sure everyone's biology and physiology is different, and sure you may have a slightly tougher time building muscle than others, but most of what you believe about being a hardgainer is just a myth that's keeping you skinny. In reality, if you just do the 7 things that I"m about to show you consistently, I don't care how much of a hardgainer you think you are, you're going to bulk up. The first and most common problem for...

Research:

1. "consumption of amino acids, in particular leucine, stimulating increased muscle protein synthesis via the mTOR signaling pathway"

2. "long-term severe CR reduces serum total and free testosterone"
"Restricting calories increased the total output of cortisol"

3. Extreme calorie surpluses provide no muscle-building benefit but do cause fat gain. See figure 1 of the study

4. Bench press strength associated with chest size:
See figure 1

5. "more successful powerlifters typically have higher degrees of muscle mass expressed per unit height and/or bone mass"
"the significant differences were for muscle mass and muscular girths, it would appear likely that these differences contributed to the stronger lifters' superior performance."

6. Ideal protein intake is 1.6g/kg or about 0.8g/lb
See Figure 5

7. "greater protein intakes and a more even distribution across meals are modifiable factors associated with higher muscle mass"
"an even distribution of daily protein intake across meals is independently associated with greater muscle strength"

8. “a balanced distribution of daily protein intake" "acutely stimulated the synthesis of muscle contractile proteins more effectively than a skewed distribution"

9. Concurrent training: The negative effect that cardio has on lower body strength/muscle mass
See Figure 1

10. "resulting in an increase in AMPK activity after endurance exercise" & "AMPK"... "leads to the inactivation of mTOR and a decrease in the rate of protein synthesis"

(10.5) 2% Carbs vs 77% carbs effect on Muscles

(11) Testosterone to Cortisol Ratio 60% carbs vs 30% carbs

(12) "The carbohydrate restriction program caused a significant reduction in the number of squat repetitions performed"

(13) "Approximately 1 hr of SR on five nights a week led to less proportion of fat mass loss" "despite similar weight loss"

(14) high-GI meal resulted in a significant shortening of SOL in healthy sleepers

[GravityTransformation]

Hope you guys enjoy the video. The 15 studies used to make this video are all linked in the description with direct quotes from the research papers to back up everything that is said. Growing up as a kid I was very chubby. Then at around 14 to 15 years old, after about a year and a half of consistently working out and eating better, I was able to burn off the majority of the fat, but I was still skinny fat. I wasted a lot of time acting on bad information, so I want to make sure you don't do the same. Enjoy the video :)

[simmonewatts]

For the teenager's watching this, START NOW!!! Your 20's will be amazing.

[Kay-zkeo]

Skinny guys watching this I feel your pain good luck like if you can relate

[swod]

Great video sir! Here’s a quick summary

1. Eat more calories
2. Eat more carbs
3. Lift more weights
4. Eat more protein
5. Don’t over do cardio
6. Get enough sleep

[vantearu]

Him: “get enough sleep” Me: *watching this at 4am* hmm

[cabaascabdulaahi]

Get enough clories
Increase your carbs
Progressive overload
Eat enough protein
Do not do over cardio
Get enough sleep

[kevinbernhardt]

7 steps to build muscle fast!!
(ages 10 years between the pictures )

[liamhays]

To all the skinny guys in comments... I used to be very skinny and had no confidence at all. I was doing some workouts here and there but one thing was obviously missing - diet. It is true when they say you can't overtrain a bad diet. When I finally started taking care of my diet (which I created online on Next Level Diet) my body responded very well and I managed to put on some muscle. I started out because of the girls, but now they are the least reason I exercise. I do it to stay healthy, both physically and mentally.

[SamTemple]

When the images they use to represent "skinny" is your goal 🙃

[brandonwalsh]

How to build muscle fast ...shows a pic when he's 17 and then again at 30 🤣

[nnmartin]

I went from 115 to 170 in 2 years or so. My body is tight and functional and I would even say attractive. It's just a daily commitment to do some kind of physical activity and eat just a liiiitttle more than your stomach wants to. I believe you can do it, but you can't be obsessed with the end goal. Just focus on your daily necessities and in no time you will be looking back with pride.

[jesselingardinho]

Dude i am even skinnier than the guy who is called skinny😭😂

[fryhyh]

I went from 46kg (105lbs) at 5'11 15 years old to 64kg (140lbs) at 6'0 16 years old. I went from seriously underweight to skinny. I still look skinny but I've made A LOT of progress. I can squat 70kg (150lbs) 5x5, deadlift 100kg (225lbs) and bench press 50kg (115lbs) 5x5

[itsmenelson]

Timestamps:
Timestamps:
#1 Not Eating Enough Calories 1:07
#2 Increase Your Carbs 4:02
#3 Progressive Overload 5:20
#4 Undulating Periodization 7:09
#5 Eat Enough Protein 7:55
#6 Don’t Overdo Cardio 9:17
#7 Get Enough Sleep 10:46alories 1:07

[colinarbogast]

I just recently discovered this channel and I'm loving it! Thanks for the excellent content!

At 6'1 ~145-150lbs, I've always been lean for my frame. I didn't mind too much as I'm a rock climber, but I think I've always wanted to be a little bulkier.

Recently, I decided to really hit the gym hard utilizing a PPL split and get into weights consistently for the first time ever. I also decided to get serious about my nutrition to make sure I'm at a calorie surplus, and to be consistent with both my gym routine and my nutrition regimen.

I've been weighing myself every morning, and have made steady progress... not quite 1 month ago I weighed 146lbs... this morning I was at 175! I've NEVER weighed more than 160 prior to my recent efforts.

This is a message to all you skinny guys out there. You CAN gain weight. It WILL take some serious and consistent effort, but you CAN do it. I've now realized I was taking in way fewer calories than I needed if I was serious about bulking up. Simply by working out hard and consuming more calories consistently, I've gained weight that for years I convinced myself I couldn't do.

One thing that helps me is oatmeal w/ hemp seeds and a protein shake w/ whole milk/peanut butter/protein powder for breakfast and before bed.

[soobinsaqtxt]

“Get enough sleep”

*me watching this at 3am* 👁👄👁

[tradersview]

everytime i finish this workout i feel so good with myself! the first time i tried it i couldn't even do half of the exercises but now i can do them without much effort. thank you for making this!

[scycosnake]

I used to be a hard gainer. Dont use “I do eat alot” as a an excuse. Alot doesnt mean enough. You need to be eating more than most people if your metabolism is fast

[catcherbloc]

Everything in this video is 100% true. I followed all 7 steps (while working and exercising at home), and I managed to put on weight and a few pounds of muscle. I struggled for years as a naturally skinny to put on weight, but now I was able to put on both weight and muscle after 8 months of sleeping more often, increasing my meals from 1.5 per day to roughly 3-4 meals per day, exercising for about 30 mins to 1 hour per day for 6 days out of the week and increased my daily protein intake with Whey protein supplements. Plus, I am 38 years old. If it can work for me at this age, it can surely work for any younger person and older too.

[paulmaloney]

Working out, eating the right food and trying to get your body to where you want it is full time job