Are you looking for the best way to build muscle mass and bulk up? You’re in luck- this article provides the perfect workout routine for skinny guys who are trying to gain muscle. With this easy-to-follow guide, you can finally bulk up and achieve your dream body!
Quick facts: Best Workout For Skinny Guys To Bulk Up
- ✅ Skinny guys should focus on compound exercises such as squats, bench presses, and deadlifts to maximize muscle growth. (Source: Muscle and Strength)
- ✅ Eating a protein-rich diet of about one gram of protein per pound of bodyweight is essential for skinny guys to bulk up. (Source: Legion Athletics)
- ✅ Eating plenty of calories from healthy sources such as lean proteins, complex carbohydrates, and healthy fats is important to increase muscle mass. (Source: Web MD)
- ✅ Doing regular cardio exercise is important to improve overall health and maintain a healthy weight. (Source: Shape)
- ✅ Rest and recovery is essential for muscle growth and should be incorporated into the workout routine. (Source: Mayo Clinic)
It’s important to note that nutrition plays an essential role when it comes to bulking up. Eating the right combination of macronutrients like protein, carbohydrates, lipids, and dietary fiber is key for gaining muscle mass.
Let’s dive into the nutrition aspect of the best workout for skinny guys who want to bulk up.
Count your daily calorie intake
If you’re trying to bulk up, one of the most important things to do is to count your daily calorie intake. This is the amount of energy you need to consume in order to gain weight. Generally speaking, an average male aged 18-30 needs about 2,400-3,000 calories a day if they are not active and 3,000-3,600 calories if they are very active. Remember that these figures are just guidelines and that everyone has different caloric needs depending on their individual body fat percentage and muscle mass.
To get started on calculating your calorie intake for bulking up, first determine your Basal Metabolic Rate (BMR). This number reflects how many calories you need per day without exercise or activity. To get an accurate BMR calculation based on gender, age, height and weight use the Harris Benedict Formula or use a BMR calculator online. Once you have a good estimate of your BMR then add in your daily activity level which will give you an idea of how many calories to consume each day in order to bulk up safely and effectively.
Increase your protein intake
Protein is the macronutrient that is most important for building muscle. To bulk up, skinny guys need to increase their protein intake. Dietary protein contributes to the growth and maintenance of muscle mass, which is essential for gaining weight.
The recommended daily intake (RDI) of protein for men aged 19-70 years is 56 grams per day. If you’re looking to bulk up, you should aim to consume at least double that amount–at least 112g per day. That is equivalent to:
- Four servings of lean meats like chicken or fish
- Two eggs
- One cup of Greek yogurt or cottage cheese
- One scoop of whey protein powder
Eating this amount of protein will help to ensure that you are consuming enough calories and essential nutrients needed for building muscle mass.
Increase your carb intake
If you’re trying to bulk up, increasing your carbohydrate intake is key. Carbohydrates provide the energy source needed for intensive workouts. They also replenish glycogen stores and help repair muscles after workouts.
Examples of complex carbohydrates include potatoes, rice, quinoa, oats, and beans. These whole-grain and legume sources are packed with a variety of vitamins and minerals that can provide additional health benefits as well. Increasing your carb intake doesn’t mean you’ll gain weight quickly; rather it sets the stage for a successful fitness journey!
In addition to healthy carbs, be sure to supplement your diet with lean protein sources like chicken breast and fish. These are essential building blocks for recovering from intense exercise sessions.
Weight training is one of the most effective strategies for skinny guys who want to bulk up. When done properly, it can stimulate muscle growth, increase your strength and help you build a leaner, more muscular physique. It can also help improve your overall health and reduce risk of injury.
Let’s look at what weight training involves and the best way to go about it:
Focus on compound exercises
Compound exercises are the key to massive gains when it comes to weight training. Compound movements involve more than one joint and every major muscle group. Some examples of compound exercises include squats, deadlifts, bench press, pull-ups, and rows.
These exercises help build strength and build muscle quickly as they target multiple muscles at once. They also help improve overall athleticism as they use a wide variety of motor skills such as balance, coordination, agility and speed.
By focusing on performing compound exercises with perfect form and explosive reps, skinny guys can maximize muscle gain. Compound exercises should always be done before isolation movements in order to recruit maximal amounts of muscles for greater gains in strength and size more quickly.
Increase the weight load
Increasing the weight load during your workouts is key for muscle growth as a skinny guy trying to bulk up. It is important to ensure you are lifting weights that are heavy enough to challenge your muscles. Many skinny guys try to lift light weights for high reps, but this won’t give you the bulk up results you’re looking for. Instead, focus on heavier weights at lower reps, gradually increasing the weight each time you do the workout.
As a rule of thumb, aim for 2-3 sets of 8-10 repetitions with a weight that is challenging but not too heavy that it causes form issues or pain. You should be able to complete all of the reps with form keeping in check and still be using heavy weight (the last rep or two should be hard). This will ensure your muscles have been adequately stimulated in order to grow.
Increase the number of sets
Increasing the number of sets you do during a weight training workout is one of the best strategies for skinny guys who want to bulk up. When attempting to build muscle mass, it’s important to keep lifting heavier weights and increasing the intensity of your workouts. Increasing the number of sets will give your body more time under tension and help break down more muscle fibers, thus eliciting a greater anabolic response. The increased time under tension also allows more time for recovery, which is essential if you’re looking to gain size.
Additionally, making sure you rest long enough between sets increases the amount of available energy for each set so that each rep can be performed with maximum intensity. Doing this will also help with quality muscle building as well as maximizing strength gains.
Cardio is an important part of any workout routine if you are a skinny guy looking to bulk up. It can help burn calories and build stamina, providing energy for more intense workouts. Cardio can also boost circulation and oxygen delivery to the muscles, which can help enhance muscle growth and development.
Let’s take a closer look at which types of cardio are best for skinny guys who want to bulk up:
Incorporate HIIT cardio
High-intensity interval training (HIIT) cardio is a great way to add variety to your workout routine and help you build muscle. This type of cardio involves alternating short bursts of high-intensity effort with periods of rest or low-intensity recovery. Doing HIIT cardio can help you burn more fat, get stronger, increase your stamina, and build muscle.
For example, you could do a set of sprints followed by a set walking recovery period. It’s important to remember that HIIT is an intense workout so it should be done for briefer sessions than steady-state cardio. A good rule of thumb is 5-20 minutes depending on your fitness level. You can also change up the intensity level by trying different intervals such as running/jogging, cycling/biking, or using the elliptical or stair climber machines.
By incorporating HIIT cardio into your workout routine, you’ll help boost your metabolic rate and thus create an environment conducive for building muscle mass.
Use low intensity steady state cardio
Low Intensity Steady State Cardio (LISS Cardio) is a type of cardio that involves a low to moderate intensity workout for an extended period of time (typically from 30 minutes up to an hour). The aim of LISS cardio is to keep your heart rate fairly low while you work out, usually between 130-140 bpm. This type of training is best for skinny guys who want to build muscle and gain weight as it boosts the body’s metabolism and increases calories burned, and helps to increase overall calorie intake. LISS can help you achieve the larger muscles you desire without breaking down muscle tissue or burning off muscle mass.
Examples of LISS cardio include:
- Any other type of aerobic activity performed at a steady pace over an extended period of time.
With consistency and proper nutrition, this type of exercise can help skinny guys reach their goal weight in no time!
Increase the duration of your cardio sessions
Increasing the duration of your cardio sessions can be an effective way to bulk up if you are a skinny guy looking for size gains. Cardio has long been known as one of the best ways to burn fat and calories, but its most underrated benefit is its ability to increase muscle mass if done correctly.
The key is to keep your intensity level high and your duration long. Low-intensity cardio, such as walking or jogging, may burn more fat overall, but it won’t help you build muscle like a higher intensity workout would. High-intensity interval training (HIIT) is ideal when trying to bulk up because it combines short bursts of intense exercise with short rests in between sets. This helps you build strength and explosive power while also burning fat at the same time.
To maximize results, aim for 30-45 minutes per session and focus on exercises that target all major muscle groups such as:
- Mountain climbers
Rest is an essential component of any successful workout routine. For skinny guys who want to bulk up, getting enough rest is crucial for allowing the body to recover from intense workouts and build new muscle.
Let’s take a look at why rest is important and how it should be incorporated into your workout routine:
Get plenty of rest between workouts
Getting sufficient rest between workouts is one of the most important things a skinny guy can do to bulk up. Rest helps the body to properly recover from exercise and allows muscles time to repair and regrow. It’s important to recognize how your body feels after a workout and give it appropriate recovery time in order for it to reach its full potential.
Additionally, being well-rested provides fuel for your workouts, improves focus and concentration, reduces fatigue throughout the day, aids in reducing stress levels, strengthens your immune system and enhances overall mood. Aim to get 7-9 hours of sleep per night to ensure you’re providing your body with enough rest so that you can build muscle effectively.
Take a day off if needed
If you’re working out regularly, it’s important to also factor in rest days into your weekly workout schedule. Even though exercising is good for both physical and mental health, overtraining can lead to health problems such as fatigue, weight loss, insomnia and headaches. Taking a day off from your workout routine is essential for any fitness improvement program.
Resting allows the body to build the energy needed for harder exercise sessions in the future and gives your muscle fibers time to rebuild after hard workouts. It also helps reduce muscle soreness and prevents injuries due to overtraining or exhaustion. If you’re just starting out on an exercise program, you may need more rest days than those with more experience. Be sure to listen to your body so that you know when it’s time to give yourself a break!
Take a week off every few months
Taking a week off from the gym every few months is an essential part of maintaining a healthy and sustainable workout routine. This break gives your body time to recover, rest, and reset. During this period of rest, your muscles will get a chance to heal from the hard work they’ve been doing. Your body will also increase its capacity for exercise so that when you return to the gym you’ll be able to perform better than before.
Resting is important not just physically but also mentally. Going to the gym can become boring and monotonous over time, so taking a break helps keep things fresh by giving you an opportunity to think about new exercises or approaches when you start back up again. Plus it’s nice having something to look forward to when you know that your break is coming up soon!
Eating the right nutrients is essential for skinny guys who want to bulk up. Proper nutrition should be the foundation for any workout program, however, supplementation can be used to enhance the results.
Today, we’ll talk about some of the best supplements for skinny guys who are working on bulking up:
Consider taking a multivitamin
For skinny guys who want to bulk up, taking a multivitamin can be beneficial. Multivitamins help to ensure that the body is receiving all the necessary nutrients it needs for muscle growth and development. Additionally, multivitamins are beneficial for overall health and well-being, as they can help to reduce risk of some illnesses and diseases.
It is important to note that multivitamins are not a replacement for proper nutrition or exercise; rather, they should be used in conjunction with a healthy diet and regular exercise regimen.
When choosing a multivitamin, look for one that contains all required daily vitamins and minerals (e.g., B vitamins, vitamin C, iron) in amounts appropriate to your age and gender. Additionally, look for one that has been approved by the US Food and Drug Administration (FDA) as safe and effective.
Take a protein supplement
Taking a protein supplement is the best way for skinny guys who want to bulk up to get the right amount of protein in their diet. Protein is a key part of any weight gain program. It helps build muscle, aids repair, and promotes quality sleep and general health.
A good protein supplement can provide the body with amino acids, which are essential for muscle growth, building lean muscle mass, and burning fat. Protein supplements come in many different forms such as whey isolate, casein isolate, soy protein isolate and weight gainer shakes.
Taking a whey or casein based supplement post workout will help repair and rebuild muscles faster as well as ensuring adequate nutrition levels are reached throughout the day. Protein also helps to fill you up so you don’t over eat throughout the day which can lead to unnecessary fat gain.
A good daily protein shake should be sufficient for most skinny guys who are looking to bulk up their body by increasing their muscle mass.
Consider taking a creatine supplement
Creatine is a nitrogenous organic acid produced naturally in the human body that helps to supply energy to cells. It is also found in foods like red meat and fish. Taking a creatine supplement can increase muscle strength, power and size by increasing the production of ATP (the energy currency of the body). For people who are looking to bulk up, this can be an invaluable supplement. Additionally, research suggests that creatine can help heal sore muscles faster, allowing you to get back into your workout routine sooner.
The typical dosage of creatine is 5 g per day, though it’s best to speak with your doctor before beginning any kind of supplement regimen.
FAQs about: Best Workout For Skinny Guys To Bulk Up
Q1: What type of workout is best for skinny guys to bulk up?
A1: High-intensity interval training (HIIT) has been found to be particularly effective for skinny guys looking to bulk up. It involves alternating between short bursts of intense exercise and periods of rest. This type of workout is designed to help you build strength and muscle quickly.
Q2: What type of diet should skinny guys follow to bulk up?
A2: A high-calorie diet with plenty of protein is essential for skinny guys looking to bulk up. Eating meals that are rich in lean proteins, healthy fats, and complex carbohydrates will provide the energy and nutrients your body needs to build muscle. It’s also important to stay hydrated and get enough sleep.
Q3: How often should skinny guys work out to bulk up?
A3: Skinny guys looking to bulk up should aim to work out at least 3-4 times a week. Each workout should be intense and focus on compound exercises such as squats, deadlifts, and bench presses. It’s also important to allow your body to rest and recover in between workouts to avoid overtraining.