Are you having a hard time gaining weight in order to achieve a muscular physique? We have put up a comprehensive guide to muscle building for skinny guys.

Some people consider building muscle from a lean body should be a simple process: eat more and lift more. To put it another way, eat a lot of carbohydrates and proteins, and then work your muscles by lifting weights. It is not so straightforward to create muscle for those who are hard gainers. Even if you eat a lot of food and work out a lot, your muscles will remain underdeveloped.

Why is it so difficult for a skinny guy to grow muscle? A lot of the time, it is due to a combination of poor nutrition, excessive training, and a lack of rest time. Together with any supplements you are taking, those three components are all that matter. So let's get started with the information that a skinny guy would need to build a muscular body.

Who is a Hard Gainer?

A hard gainer is a person who, despite regularly lifting hefty weights, has trouble gaining muscle mass. Ectomorph is another term for "skinny" that refers to someone who has trouble gaining weight. An easy gainer is the polar opposite of an ectomorph. For "hard gainers" or skinny guys, developing muscle can be a challenge, but it is still feasible and can be achieved.

Difference Between Underweight and Skinny

Let us begin by clarifying the difference between underweight and skinny. Being underweight indicates that your weight is too low for you to lead a healthy and active life. People that fall within this category have a plethora of health issues. In either case, the low weight is a contributing factor to or a contributing factor to the problem.

You are considered underweight if your body mass index (BMI) is 18.5 or lower. BMI is determined by comparing your height and weight. Skinny persons tend to be in good health, with a BMI of 18.5. A tiny portion could be slightly below the threshold.

Also read: Foods for Skinny Guys

Tips for a Skinny Guy to Build Strong and Big Muscles

Here are some effective tips that a skinny guy can adapt to get a bulky muscular body.

1. Increase the Frequency of Training

Bodybuilders' standard working routine for a specific muscle group once every seven days is inadequate. To improve at something, it is necessary to practice it more frequently. Practicing strength training once a week is like practicing a sport once a week. You must train more frequently if you want to improve your strength and bulk. When you do this, you tell your body that it needs to adapt and get stronger to meet the pressures you are putting on it.

Olympic lifters work on their snatch and clean and jerk skills every day. Gymnasts, on the other hand, use the rings to hone their skills. To achieve the physique of a bodybuilder, you should do squat, press, and pull training more than once a week. This is one of the most effective tips to gain mass fast and build strong muscles.

2. Do Explosive Training

The skinny guys lack fast-twitch muscle fibers, which have the greatest development potential in their bodies. The goal is to maximize the development of your fast-twitch muscle fibers and also to "coax" your slow-twitch muscle fibres into taking on the properties of fast-twitch fibres.

In order to do this, you should incorporate some Olympic lifting variants into your workout routines. This is one of the best ways that skinny guys can incorporate to build their muscles. Start with the one-arm dumbbell snatch or clean and press because they are simple to pick up and pose little danger of injury.

High pulls are another terrific way to build up your upper body and give you a sturdier-looking physique. Full-catch versions like the clean or snatch are more challenging to master; therefore, you should first start with easy exercises to avoid injury.

To get your fast-twitch fibers firing, perform 5-10 sets of 3-6 reps on these exercises two or three days a week to get the muscular body fast.

Also read: Tips to Make Your Muscles Look Bigger

3. Get Into the Habit of Doing Bodyweight Exercises

In addition to barbell workouts, you should perform chin-ups, push-ups, inverted rows, and dips on a regular basis. It is a good idea to keep these in your daily routine. 

Because you get a little fatter, you can get better leverage and make yourself think you are making progress when in fact, you are just gaining weight. Getting fat will improve your performance on barbell exercises, but your performance on bodyweight exercises will go down as you get bigger. So if you do bodyweight exercises as part of your training, you have a built-in way to check your progress and keep your body fat levels in check.

4. Use Heavy Carries

When it comes to weight training, heavy carries are underutilized tools that a skinny guy should include in their training program. They are unlike any other form of a workout when it comes to building up full-body strength and muscle. The farmer's walk is the simplest variant. If you are lucky enough to exercise in a strongman-equipped gym, you can perform it by grabbing two heavy dumbbells or kettlebells and walking for 30-60 seconds. The calves, glutes, traps, and forearms will all gain functional mass as a result of this exercise.

Additionally, bear-hugging a medicine ball or other heavy object in a bear-hugging stance may be an option. It is also possible to walk with one or two kettlebells in the racked position, or you can press them above and walk with them at lockout.

These exercises are far superior to crunches or sit-ups when it comes to strengthening abs. You should perform these exercises atleast once a week for 2-4 sets after completing your workout.

Also read: Food Items to Build Up Your Muscle

5. Stimulate your Body

Most people believe that overtraining is caused by too much volume. There are certain exceptions to that. The human body is capable of adapting to and tolerating massive workloads. Every day, Olympic athletes put in long hours of training. From dawn until dusk, soldiers in the military run and perform push-ups and pull-ups as a form of physical training. Heavy bricks are carried eight hours a day by masons. More is possible than you believe.

Mental and emotional exhaustion, also known as central nervous system (CNS) weariness, is the primary cause of the symptoms of overtraining. Because of the repeated hardcore, high-intensity ritual of getting yourself pumped up makes you feel drained and worn down.

A fight to the death should not be the goal of every single workout. Consider training to be more like a sport. Take each day as it comes, no matter how good or horrible it may be. The over-trained feeling occurs when you strive to push through a poor day in order to reach a new personal record.

An injury is a worst-case scenario; skinny guys get injured all the time, which is a constant source of frustration. The result is a never-ending cycle of progress, injury, rehabilitation, and starting afresh.

If you have experienced this before, it is time to take a step back and give yourself a fighting chance. You will not be able to train at your full potential the next day if you damage your body today. Reduce the strength and think about going decaf. As a result, you will enjoy improved overall health and achieve more substantial progress over the long run. This is one of the most effective tips that a skinny guy must follow to achieve a bulky and fit muscular body.

Conclusion

So these are the 5 effective tips that skinny guys can follow to gain weight faster and get a muscular body. Just remember that the process takes time, so go with your pace and do not try to achieve everything in one day. 

Frequently Asked Questions

Q. What should skinny guys eat to bulk up?

A. Some of the best calorie-rich food that skinny guys can eat to bulk up are:

1. Avocados
2. Nuts and nut butter
3. Cheese
4. Eggs
5. Whole milk

Q. How long does it take to go from skinny to muscular?

A. It takes almost a year to gain weight of 10 to 12 kg, then at least 3 months to get the body in shape. So in total, it will take approximately 15 months to go from skinny to muscular.