10 Skinny Guy Muscle Building Tips

Even skinny guys can add some bulk and muscle to their twinkish frames with a little effort and dedication.

Dear Davey,I am one of those guys who is very thin and eats whatever his heart desires and I will not gain a pound. I do not expect to ever be “jacked” but I would like to be fit and filled out. With that being said, do you have any work out tips for people with a build and metabolism like myself?From,Max

Dear Max,So you’re one of those people. I’m sure your metabolism is the envy for anyone reading this that is trying to lose some weight. You probably won’t get much sympathy here. But there are a few things that you should know!First, nutrition is still important. Even though you can eat whatever you want without increasing your waistline, it doesn’t mean that unhealthy food options are any better for your body. I remember reading about autopsies being done on young American soldiers who had died in Iraq. Their veins looked like they belonged in 60-year-old cardiac arrest patients. In other words, nourish your body with healthy choices.Second, it’s important to be realistic. If your nickname is “String Bean,” or “Tommy the Twink,” then you probably don’t have the genes to look like the Hulk. All of us are given different body types, and so it’s important to create expectations within the boundaries of what is possible. Instead of comparing ourselves to other people at the gym (who have a totally different set of genes) compare yourself to… yourself. You certainly can add bulk, but it will be to a different degree. It will be bulky for you, and that’s what matters.Beyond paying special attention to your nutrition and being realistic, the recommendations for building bulk are the same for you as anyone else. You’ll need to:

1. Lift weights. If you want to get creative, try P90X for a serious workout.2. Target a low number of repetitions (4-8 or 10 at most).

3. Be fully fatigued on your last rep.4. Keep pushing yourself to progress to heavier levels of resistance or weights.5. Fuel your body with enough calories. 6. Consume the right amount of protein. 7. Don’t overtrain – get rest!8. Continue with moderate cardio. Don’t worry, it won’t burn off your muscle.

So the truth is, with a little effort and dedication, you’ll certainly be able to add some muscle to your frame. You might not look like Popeye, but you will see some fantastic results.Hope that helps!

We all know that when we exercise, our muscles break down. And proteins are the building blocks that help repair those broken muscles, making them stronger over time.But how much protein should you be eating in your diet? As a general rule, you need about .4 grams of protein per pound of body weight per day. If you weigh 180 lbs., you’ll probably need 72 grams of protein per day. A normal diet provides more than enough protein for this person. (In fact, most Americans eat 50% more protein than needed.)But, if you’re active and exercising, you’ll need more. Active people require roughly .6 grams of protein per pound per day. That same 180 pound person would need 108 grams.Very active people, athletes or people focused on muscle building need even more protein. I, for example, weigh 155 lbs., but live a very active lifestyle; I spend 90 – 120 minutes in the gym, six days a week. In order to maintain my current muscle mass, I need to eat 140 grams of protein each day. For very active people, protein shakes or supplements are necessary; no normal diet provides 140 grams of protein.And easy does it: Too much protein can harm your body. Extreme protein consumption can stress your kidneys, lead to calcium loss and even aggravate allergies.Use these guidelines to ensure that you’re taking the right amount of protein to fit your body, your lifestyle and your goals.