Weight gain has always been overshadowed by topics that many views as the bigger problem such as obesity and weight loss.
While such problems may have more associated health risks, the truth is, for skinny people, putting on weight and gaining muscles can be a colossal challenge that’s both frustrating and troublesome.
But this is where we come in.
For lanky lads out there, gaining weight and muscle is now well within your grasp.
You only need careful planning, hard work, and of course, consistency.
But what do these three things entail? Yes, we’re talking about proper diet and exercise here, which we will be exploring further next so stay tuned!
Directions:
Perform each workout once per week.
Make sure to rest at least a day between each session.
There’s a total of 12 exercises.
Complete all sets for one exercise before moving on to the next.
After a month, you should have gained 3 or more pounds of body weight already.
If not, try increasing your calorie intake.
Workout 1
Deadlift - 5 reps, 4 sets; 2-3 minutes rest
Chinup - 5 reps, 4 sets; 2-3 minutes rest
Dumbbell floor press - 8 reps, 4 sets; 2-3 minutes rest
Reverse lunge - 8 reps, 3 sets; 2-3 minutes rest
Workout 2
Bulgarian split squat - 6 reps each leg, 4 sets; 2-3 minutes rest
Bench press - 5 reps, 4 sets; 2-3 minutes rest
Dumbbell row - 6 reps each side, 4 sets; 2-3 minutes rest
Feet-elevated side plank - 20 seconds each side, 3 sets; 2-3 minutes rest
Workout 3
Front squat - 5 reps, 4 sets; 2-3 minutes rest
Inverted row - 8 reps, 4 sets; 2-3 minutes rest
Single-leg hip thrust - 8 reps each side, 4 sets; 2-3 minutes rest
Pushup - as many as possible, 3 sets; 2-3 minutes rest
Quick tips for skinny guys to gain muscle:
1. Eat up
Aim for a gram of protein per pound of your body weight every day.
For instance, if your weight is 160 pounds, then eat 160 grams.
Ideally, eat starchy carbs and snack on high-calorie yet healthy foods.
2. Train better, not harder
Stimulating muscle growth with only a few exercises is very much possible as long as they’re done with heavyweight and they activate as many muscle fibers as possible.
The 3 workouts we’ve shared may seem insufficient but they’re far from being easy.
3. Rest
Get 8 hours of sleep every night, as it is crucial for hormone growth.
If you can, try to nap once a day as well.
You can also get massages in between workouts.
4. Keep a log
Every week, aim to improve by adding more weight or reps.
As your strength goes up, so does your muscle size.
5. Weigh yourself
Weigh yourself once a week in the morning when your stomach is empty.
You should be able to gain about 1 pound per week.
We know it won’t be as fast as you want it to be.
But rest assured that by following our guide, you’re definitely gonna see big changes in your body.
If you have questions for us, feel free to write them below.SHOW LESSAllGyms
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