Many of us struggle with being skinny. We all want to build more solid muscle mass, so we can fill our shirts with well-defined muscles and feel strong and confident.
In this blog, we will explore how to gain muscles fast for skinny guys for individuals with a lean physique. We will provide you with simple, actionable steps that you can take to begin seeing tangible results in your journey to build muscle.
Steps How to Gain Muscles Fast for Skinny Guys
Calorie Surplus
To effectively gain muscle mass, it is important to consume more calories than you burn. Aim for a caloric surplus of approximately 250-500 calories per day. Make sure to prioritize nutrient-dense foods such as lean proteins, complex carbohydrates, healthy fats, as well as fruits and vegetables.
This surplus provides your body with the additional energy needed for muscle repair, growth, and recovery, without causing significant fat accumulation.
Protein Intake
Protein is crucial for muscle repair and growth. It is recommended to aim for a daily intake of approximately 0. 8-1 gram of protein per pound of body weight.
Protein supplies a consistent source of amino acids that support the repair and growth of muscles.
Good sources of protein include chicken, turkey, lean beef, fish, eggs, dairy products, tofu, legumes, and protein supplements if necessary.
Strength Training
Focus on compound exercises that target multiple muscle groups simultaneously.
To optimize your weightlifting routine, make sure to include exercises such as squats, deadlifts, bench presses, pull-ups, rows, and overhead presses. Aim for 3-4 weightlifting sessions per week, allowing at least 48 hours of rest between sessions to allow your muscles enough time to recover and grow.
To maximize muscle gain, it is crucial to incorporate progressive overload, compound exercises, and isolation exercises into your training routine.
Rest and Recovery
Muscles grow during periods of rest, so it is important to ensure you are getting adequate sleep (7-9 hours per night) to support recovery. Additionally, incorporating rest days into your routine is crucial to prevent overtraining and allow your muscles to repair and grow.
Supplement
Supplements can play a significant role in promoting muscle growth and aiding in recovery. Popular choices among athletes and bodybuilders include whey protein, creatine, and branched-chain amino acids (BCAAs).
Consistency
Consistency is crucial when it comes to building muscle mass. By sticking to your workout routine and nutrition plan consistently over time, you will start to see significant results.
Best Five-Day Exercises Routine for Skinny Guys
| Chest Workout Exercises | Sets X Reps |
|---|---|
| Push Ups | 3-4 x 8-12 |
| Barbell Chest Press | 3-4 x 8-10 |
| Barbell Incline Press | 3-4 x 8-10 |
| Dumbell Fly | 3-4 x 10-12 |
| Incline Dumbell Press | 3-4 x 10-12 |
| Pull Over | 3-4 x 8-12 |
| Hyperextensions | 3-4 x 10-15 |
| Back Workout Exercises | Sets X Reps |
|---|---|
| Deadlift | 3-4 x 8-12 |
| Pull-Ups | 3-4 x 8-10 |
| Barbell Rows | 3-4 x 8-10 |
| T-Bar Rows | 3-4 x 10-12 |
| Dumbbell Rows | 3-4 x 10-12 |
| Lat Pulldowns | 3-4 x 8-12 |
| Cable Rows | 3-4 x 8-12 |
| Hyperextensions | 3-4 x 10-15 |
| Shoulder Workout Exercises | Sets X Reps |
|---|---|
| Barbell Shoulder Press | 3 x 8-12 |
| Dumbbell Shoulder Press | 3 x 8-10 |
| Lateral Raises | 3 x 8-10 |
| Front Raises | 3 x 10-12 |
| Upright Rows | 3 x 10-12 |
| Shrugs | 3 x 8-12 |
| Hyperextensions | 3 x 10-15 |
| Arms Workout Exercises | Sets X Reps |
|---|---|
| Barbell Biceps Curl | 3 x 8-12 |
| Dumbbell Hammer Curl | 3 x 8-10 |
| Close Grip Bench Press | 3 x 8-10 |
| Triceps Dips | 3 x 8-12 |
| Preacher Curl | 3 x 8-12 |
| Skull Crusher | 3 x 8-12 |
| Concentration Curl | 3 x 8-12 |
| Cabel Tricep Pushdown | 3 x 10-15 |
| Arms Workout Exercises | Sets X Reps |
|---|---|
| Squats | 4 x 8-12 |
| Lunges | 3 x 8-10 |
| Leg Press | 4 x 8-10 |
| Romanian Deadlifts | 4 x 8-12 |
| Leg Extension | 3 x 8-12 |
| Calf Raises | 4 x 8-12 |
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