7 Science-Based Training Tips for Skinny Guys (BULK UP FAST!)

With all of the different workout routines, supplements, and secret techniques to choose from, building muscle as a naturally skinny guy can get a bit overwhelming.

While our instincts are to mimic what the big, jacked guys are doing in the gym, it can be the reason we are stuck and confused with little results to show for our efforts.

And no, it has nothing to do with your genetics or having a fast metabolism.

Barring any diseases, if you can eat and lift weights, then you CAN gain weight and achieve a respectable physique.

The reality is, anyone can walk into the gym, push some weight around and build some muscle but if you want to maximize your results and build the most muscle possible in the least amount of time, then you have to be more strategic.

That’s why we put together this list of 7 must-follow muscle-building tips to help skinny guys bulk up fast.

[FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST!

[SUPPLEMENTS] SCIENCE-BASED SUPPLEMENTS THAT WORK!

[MASS-5 FULL BODY] HIGH FREQUENCY FULL BODY WORKOUT

[SHREDDED-12] SCIENCE-BASED FAT LOSS PROGRAM

FOLLOW US ON INSTAGRAM:

References:

[captaindusk]

1) Eat more than what you burn
2) Progressive overload
3) Compound movements > Individual

[me]

Tip 1: Focus on strength. High reps and low reps can both build the same size, but low reps high weights built more strength. Rather than 3 sets of 10, consider doing 7 sets of 3.

Tip 2: Prioritize compound lifts. You can train more muscles at the same time and use heavier loads. Don't go all in on compounds necessarily, consider 75% on compound, 25% on isolations

Tip 3: Consider staying in the 6 to 12 rep range for the most part. This ties into the first group, where strength comes before mass. But even when considering volume, low set/rep and medium set/rep groups made better hypertrophy gains than the high set/rep group.

Tip 4: Train a muscle twice a week. Muscle Protein Synthesis maxes out by 24 hours, and drops off back to normal at around 36 reps. This way you can make gains without fatiguing, but also not slacking too much.

Tip 5: You do need to deload every now and then, maybe every 4 to 12 weeks, broadly speaking. Your joints and your cortisol levels will thank you. Taking an active break will not kill your gains. Easy way would be cut sets and reps by around 50% and intensity by 10%.

Tip 6: Prioritize sleep. If you don't get good sleep, your body can't function properly to make the gains you so desperately want and need. Sleep is crucial to maintain good testosterone levels.

Tip 7: CONSISTENCY! Follow through with your plan. Don't slack off. Skipped days add up. If you can't stay consistent, you need to change your plan. Making a plan and not sticking to it will make you disappointed and defeated.

Bonuses from me:

Tip 8: don't neglect cardio. Your most important muscle is your heart. If you want to keep your body living long, it's absolutely crucial you do cardio. You don't have to run. Skipping rope and cycling are excellent options as well! Personally I prefer long steady-state cardio to HIIT.

Tip 9: don't neglect stretching. Your muscles are strengthened not just by resistance training, but also by stretching. Creating a larger range of motion reduces the chances of injury, increases both rate and quality of recovery, and helps undo knots and soreness.

[ruimarques]

I'm a nightshifter worker at 18 years, what is sleep 😂

[AdamScottfit]

Great video. I would say the single most important tip I can give someone bulking up from skinny is to NOT go too far into a surplus. While some fat gain is inevitable, there's NO benefit to adding extra fat on. You can start with a surplus of 10% - so around 200-300 kcal and then slowly add to it when progress stalls.

[hathleteever]

Over this past week my body has been breaking down quite a bit, so this coming week I'm making the conscious decision to deload, then pick back up next week again. My sleep has been increasing though so I'm gonna be sure to keep that up, plus keep up with the Pitch Black supplement I got from you guys. Thank you for this video!!!! Please keep more coming 👌👍🦵💪

[fireblaster]

Over the past weeks I’ve started doing high weight ranges and less reps and gym sessions and bigger gains, but key is to rest properly. Trust me rest is key

[mikebazowski]

For every study and plan for ''the best training'' there is another one that says the excact opposite, 3-5 reps is ridicullus from the moment there are other studies saying do reps close to failure.I saw way better results doing reps close to failure also i minimize the risk of injury than do 3-5 reps with a lot more heavy weights.

[yourtakenetwork]

Great practical advice . Love your approach to help lead different types of guys reach their fitness goals

[osrs]

I train for over 10years. I do 10-12 reps but in a super set. So 3 sets in a row but different muscles. I get some good cardio, i wait 2-3mins and then do it again for 3 to 4 rounds total. I do reps with full range of motion and very controled. My negative movement goes slower and i stop for a second at the peak. Cons: maybe little less muscle mass. Pros condition, less fat, and i almost never get injured:) just try it. I train 5x a week and the first 45min-1hour i do only super sets and after then i take for 15min-30min some heavier weights or just one group i really want to push:) it works hella good. Just listen to your body. I was sick for 1 year and weighted 68kg i started 2, 5weeks afo and weighted 70kg, now 73, 5kg and only gained muscle, my bodyfat is around 11-12%. Gl guys

[-ap]

Thank you for this video brother! I found this very helpful.

[timothybush]

My book finally arrived today. ordered it day this video came out..

[rounaksubramanian]

This is a very amazing and superb video bro telling about the 7 tips peoples who are skinny and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself

[thosedragfilmz]

I’ve been going to the gym for 2 months now and I’m going 5 days a week, going in the morning and after work, I’m actively progressing each week is this a good start ?

[maquelmorano]

Thnx bro! I ready hit the button!
I am overthinking to order the book!

[edrian]

thank you very much, this is the video I was looking for

[gmpaulmiller]

Rewarding moments spent here! Reworking my approach…eager for excellence!

[Acunza]

Taking notes 😜
Thank you for your research into the research!

[SgtCrypto]

Gym bro, made some serious Gainz since I started watching the channel

[pi_dev]

ok this is actually a really good video.

[joshuamouton]

I go to the gym everyday for 1 hour and I work everything. I started lifting 40 lbs that was 8 days ago now I’m at 100 lbs which I’m am proud of myself for. And I eat a lot more then I did a week ago.