So we're going to talk about how to get big for all the little guys out there. As with all my articles, my suggestions are not the only way to do things, there are various methods which will bring about success; these are simply my opinions formed from research and personal experience. Disagree if you like, but I'm writing this shit for free, so do so quietly. This article will be split into 2 parts, diet and training, both of which need to be addressed if a trainee hopes to gain any meaningful amounts of quality mass.
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| I got more jacked. I doubt I can ever get tanned. |
Diet
You have to eat big to get big, when I first started out I had a pretty weak appetite, but the main thing when you are a skinny guy looking to gain weight is just getting the calories in. "I already eat loads, I just don't gain weight" the skinnies moan. Well, you don't. If you have been trying unsuccessfully to gain weight for a while and haven't budged the scale a gram, you aren't eating enough. Read that again if it didn't sink in the first time. You are not an exception to the rules, your body is not some black hole into which calories disappear. If you are a guy with very little mass (muscle or fat), I would recommend eating (your weight in kg x 40) calories a day. Seem like a lot? Well that is your minimum. If you are training that day you will need to eat more, but BW x 40 is a good place to start.
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| "I've eaten, like, 6 meals today; but I just never gain weight" |
To be perfectly honest, where these calories come from is secondary, whilst I don't recommend 'crap loading' i.e. eating tons of junk food to hit your calorie totals, I think you should look to eat the most calorie dense foods you can. This is so the total volume of what you are eating is not massive, but you are getting in the calories you need for growth. Milk is the cliche one recommended to skinny guys, but it's for good reason, it's full of protein and carbs and is pretty cheap and tasty, so get the milk down you (unless your lactose intolerant, which could lead to things getting messy). Yogurt can also be a very easy food to eat large amounts of and provides a good balanced amount of protein and carbs as well as probiotics; these will aid digestion, which will be a helpful thing when dramatically upping your calorie intake. Rice is the boy for carbs, it digests easily for almost everyone, so you won't get the bloat. Rice is also easy to eat; it's much easier to eat 500 calories of rice than 500 calories of potatoes. Oats are also a good quality carb source which are fairly easy to eat large amounts of, add in some dried fruit as another dense carb source for maximum gains. Beans are an overlooked carb source and one which also packs a decent amount of protein. However, they might not sit well with everyone's digestion, if you handle them well, they are a good addition to a bulking diet; if not, eat them anyway, because flatulence is hilarious.
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| Serge Nubret ate rice and beans on the daily. Who are you to argue with these mass-thetics? |
When it comes to protein, don't shy away from less lean protein sources like chicken thighs/legs/wings and beef mince; there is nothing wrong with animal fats, they add calories in a delicious way and are necessary for the synthesis of hormones (most importantly testosterone) in your body. Beefs gets you huge, chicken gets you jacked. It's science. Ditto for eggs; protein, fats and tastiness, all in a little package; eggs get you yoked (sorry). Another benefit of fattier cuts of meat and eggs is that they tend to be significantly cheaper than leans meats like chicken breast, making a bulking diet easier on the wallet than might be expected.
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| It doesn't matter which part you choose. Dead cow = gains. |
As mentioned, fats are integral for proper hormone synthesis and when bulking they are an easy way to get calories in. Oily fish is top stuff, it might be an acquired taste for some, but I really urge everyone to try it. Omega 3 fats have a slew of positive benefits in the body which I have covered previously in my supplement article. Nuts and nut butters are another great way to some good quality calories down, providing a modest dose of protein and a hefty dose of fats to support production of the big T; also they are delicious, if someone doesn't like peanut butter I genuinely question their sanity. I'm not a huge fan of adding oils to meals to boost their fat/calorie content, like many suggest. I think whole foods which are high in fats and calories such as the aforementioned fatty meats, fish, eggs, nuts as well as things like avocados, coconut milk, full fat dairy and dark chocolate are better choices both in terms of micronutrients provided and enjoyability, which is an important factor to consider for those that have struggled to gain weight through lack of appetite.
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| It's a mutual love. |
The last sentence of the last paragraph eludes to possibly the most important point in gaining weight for the skinny guy. Find calorific foods you enjoy eating and can eat large amounts of. Then eat them. Lots. Then eat some more. Figuring out a way to eat sufficient calories that doesn't feel like a complete chore is probably the most important aspect of a sustainable weight gaining plan; unfortunately, only you can do that as we all have different tastes. As I stated above, I believe the majority of your calories should be coming from whole foods, this ensures you get adequate micronutrients (vitamins and minerals) and is a smart idea for general health. This doesn't mean fun foods are off the table however. For example, a meal consisting of a huge bowl of beef chilli with a big serving of rice and some carrots and broccoli (for fibre and vitamins), followed by a bowl of ice cream, is perfectly acceptable for a skinny guy looking to bulk up. Follow an 80/20 rule, with (minimum) 80% of your calories coming from whole foods and (maximum) 20% from treats and junk, and you can't go too far wrong.
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| Snickers pie. If you're bulking, go for it. If you're a fatty, look away now, lest you start licking the screen. |
Supplements always come up when talking to guys looking to gain weight; I'm sorry to tell you guys, there is no magic brand of protein which will get you huge and ripped. For my supplement recommendations, go here. The short of it is that buying a good whey powder such as one from BulkPowders (use the code DC40501 for £5 off orders over £15) for consumption post-workout is smart; some creatine will also be beneficial and is cheap, but is far from a necessity. As explained in my first supplement article, I'm not a fan of weight gainers. In general, they are massively overpriced combinations of some protein and metric fuck-tonne of sugars (maltodextrin and dextrose are just sugars fyi), sometimes with a little bit of fats thrown in for good measure. Want a weight gain shake? Ask and ye shall receive:
DC's GetFuckingJackedShake2.0
500ml whole milkThat is going to pack around 900 calories/40g protein without whey, over 1000 calories/65g protein with whey. Any optional extras will only serve to boost the calories and possibly protein, depending on choice. It also has the benefit of being cheap and actually containing some micronutrients, unlike the majority of powdered weight gainers off the shelf. Drink one of them a day for a few months in addition to a few large meals a day and see if you're still a waif of a man.
3 eggs
30g whey (optional)
50g oats
2 bananas
Cocoa/honey/maple syrup/peanut butter/frozen berries etc to taste (optional)
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| Contrary to popular belief, buying a weight gainer does not automatically make you a beefcake. |
As far as meal timing and frequency goes, when you are a man in need of some meat on his bones, timing is when you want and frequency is as often as you can. Most skinny guys with low appetites will have problems putting away a huge meal all at once, so eating often is probably a good plan. I know I espoused all the benefits of intermittent fasting in my last article, however for the trainee that struggles with lack of appetite, it will likely be too much of an effort to eat the required calories in the eating window. As a tip, when bulking, it really pays to be prepared. Stock up and stock up well. Have a fridge (and freezer) full of beef and chicken, have a few kilos of rice and some big bags of nuts in the cupboard, always have at least 2 litres of milk in the fridge, you get the idea. Also cook in large batches in advance, especially your protein sources as these can take a little while. These strategies will make missing a meal a thing of the past, if you always have something cooked, you will have no excuse for not getting your daily calories in.
Training
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| Getting big requires some testicular fortitude. Prepare to move heavy shit. |
Obviously, you can't gain any appreciable amount of muscle without some heavy weight training to go with your newly increased caloric intake. For guys that are predisposed to looking like they have just been freed from Auschwitz, heavy volume routines are not a good idea. These guys need to lift as big as they can every time they are in the gym, but allow sufficient time in between sessions for recovery or they will not grow. Full body routines are also the way to go for naturally skinny guys, having a day devoted to your biceps isn't going to do shit if you will buckle over with 60kg on your shoulders. We will look to build strength and mass concurrently, but understand that when you are beginning as a natural trainee, muscle mass follows strength. On to the basic outline of the programme then:
- You'll lift 3 times a week, I've listed them as Day 1, 3 and 5. This can be shifted to whatever days fit your schedule, however the days should be spaced as prescribed.
- 2 x 6 means 2 sets of 6 reps each; 1 x 6+ means a set of at least 6, but you should aim for as many reps as you can with good form; AMRAP means as many reps as possible.
- Warm up well by lifting progressively heavier weights before your work sets (only work sets are listed here). e.g. if you can squat 60kg for 6 reps, you would warm up with some body weight squats, then say 20 for 8, 40 for 4, 50 for 2; or something like that. You should feel ready with no muscle stiffness, but you shouldn't fatigue your muscles.
- Rest 2-3 minutes between work sets.
- You will need to initially work out what weights are challenging for the prescribed reps on each exercise. Once you have done so, you will aim to add the smallest weight plate your gym has (usually a 1.25kg) to each side of the bar every workout. Alternatively, you can start with an empty bar and use larger jumps in weight for a short period of time.
- The 6+ sets should not be taken to absolute failure; you should stop when you do not believe you can perform the next rep with safe form. That said give these sets everything you have got, don’t quit a set thinking you could have done more. Get psyched for your set, listen to music that pumps you, get angry if you have to; the worst thing you can do is not try your hardest.
- If you can lift the new weight for 3 sets of 6, move up next session. If in your final set (i.e. 6+), you get 9 or more good reps, you can move up by a larger increment, if you so wish.
- If you fail to get 3 sets of 6 reps, do not move the weight up.
- If you fail to get 3 sets of 6 reps consecutively on the same weight, take 10-20% off the bar and start the process over (this may seem like you're moving back, but you aren't because the 6+ set will allow you to push yourself and set new records, a sure sign that you are making progress).
- Keep a notebook and write the details of your workouts, you should have a record what weights you lifted and for how many reps/sets for any given workout. Keep records to break records.
- Have a spotter or use a correctly set safety rack for all sets.
- Look up good exercise form (this and this are handy resources).
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| ...but not for you, bony boy. Learn good form and gym etiquette. |
DC's skinny guy Programme
Day 1
Squat 2x6, 1x6+
Bench Press 2x6, 1x6+
Barbell bent-over rows 2x6, 1x6+
Day 3
Deadlift 2x6, 1x6+
Dips 2x10 (add weight if necessary; use an assisted dip machine or substitute close grip bench presses if you can’t do10 BW dips)
Standing Barbell Curls 2x10
Hanging leg raise (strict) 2xAMRAP
Day 5
Squat 2x6, 1x6+
Overhead Press 2x6, 1x6+
Pull-ups (any grip) 2x6, 1x6+ (add weight if necessary; use lat-pull downs if you can’t do at least 6 BW pull-ups)
Note: Fuck cardio. You are skinny, cardio is counter productive. If you are an athlete in a sport with high aerobic demands, adjust your calorie intake up accordingly
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| They might run a good tri, but these physiques aren't making any women weak at the knees. |
This is a basic outline that covers all bases; you are squatting, deadlifting, pushing and pulling. These are the things that build muscle, skinny beginners have little use for endless sets of isolation exercises focused on little muscles, that can come when you are more advanced (I'm talking multiple years), if you wish. You may notice some slightly more isolation work on Day 3, there are a couple of reasons for this. Firstly, deadlifting is hard work; as a newbie, it may take it out of you, so the arm work gives you something you'll be able to get yourself enthused to do after the brutality of heavy deads. Secondly, one of the main things bemoaned about very basic training routines is the lack of enthusiasm after a while due to not having 'fun' exercises. While this is stupid, it is a complaint made by many, so Day 3 is your day where you can get a bit of pump and work the beach muscles, which should satisfy most. Thirdly, while these exercises may be veering into 'isolation' territory, they are all very valuable exercises which, whilst maybe not as beneficial as squats, deads and big presses and pulls, will go a ways towards building strength as well as muscle.
As a final note, I actually lied when I said there are 2 areas that need to be addressed; there are 3, but the 3rd one, rest and recovery, is easy. Sleep 8 hours a night, eat as suggested above and train no more than prescribed and your rest and recovery should be ample.
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| Unless you have better things to be doing in bed. |
There you have it, my advice to skinny dudes looking to get jacked. You may find the specifics of what I have described are exactly what you have been looking for and go on to make great gains. You may also not get on very well with what I have written and make good progress using an altered plan. This is fine; ends is ends but the means are just the means. Some central principles remain however: Eat big. Train hard. Rest lots. If you follow those, you can't go too far wrong.
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