If you are sick of being skinny like I once was, there is something you can do to get bigger. Years ago I thought I couldn't gain muscle. I thought it was just impossible and I would have to settle for always being the skinny guy. That is when my brother, who was huge, put me on the program that helped me gain fifteen pounds of muscle in one year. – Pay attention, because this plan will definitely help skinny guys get bigger!
The Workout
The workout was fairly simple to be honest. Many times a misconception about bigger guys is that they spend hours in the gym. Well yeah, collectively they do spend hours in the gym, but not per workout. In fact, spending too much time in the gym will keep your muscles from growing.
In short, your workout should consist of working two body parts a day, four days a week. – And you will want to do low reps of 6 to 8 where your muscles are literally burning by the last two reps. You should not be in the gym more than fifty minutes per workout.
For day one you will want to work chest and triceps. For day two you will want to do legs; make sure you do squats as they help the whole body grow. On day three rest so your body can grow. On day four work your back and biceps. Make sure you do deadlifts on back day because like squats, these help your whole body grow. Finally on Friday, day five, work your shoulders. – And on days six and seven rest. The rest is especially important and will help skinny guys get bigger as the body recovers.
Diet
The best way to help skinny guys get bigger is of course with working out. – But if someone is lifting weights without the proper diet, their muscles simply can't and won't grow.
Your diet should go like this. You will want to take in 1.5 grams of protein per pound of bodyweight. That means if you weigh 100 pounds, take in 150 grams of protein per day. This may sound like a lot, but when you break it down by five to six meals a day, it's really not. For example, 150 divided by 5 meals would equal 30 grams of protein per meal. That's very doable.
To achieve your diet goals you will want to eat high-protein foods like beef, chicken, fish and eggs. You'll also want to eat complex carbs like oatmeal, sweet potatoes and brown rice for breakfast and lunch.
You will need to supplement your diet with a quality protein powder supplement and / or protein bars for your mid-meal snacks. Most people go with whey protein, but beef, egg and even rice proteins are all available. Also be sure to stay hydrated, eliminate alcohol and limit caffeine as it dehydrates the body.
As always, consult your physician before starting any new exercise or diet program. This is especially important if you have any medical conditions and / or are on any medications.
