When it comes to packing on muscle mass, skinny guys have a bit of an advantage. Because they have less muscle mass to start with, they can see results much faster than their bigger counterparts. However, that doesn’t mean that it’s easy. Skinny guys still have to put in the work in the gym and eat right if they want to see results. In Mensjournal there’s a detailed guide on how to maximize muscle growth as a skinny guy.
The first step is to figure out how many calories you need to eat each day. This can be done by calculating your Basal Metabolic Rate (BMR). Once you know your BMR, you need to add in the calories you’ll burn through activity throughout the day. The total number of calories you eat each day is your daily calorie intake.
In order for your body to build muscle, you need to be in a calorie surplus, which means your daily calorie intake should be higher than your BMR. For most skinny guys, a 250-500 calorie surplus is a good starting point. From there, you can adjust up or down depending on how fast you’re gaining weight.
If you’re not gaining any weight after a few weeks, increase your calorie intake by 250 calories and re-evaluate after another few weeks. If you’re gaining weight too quickly, decrease your calorie intake by 250 calories and re-evaluate after another few weeks. The goal is to find the sweet spot where you’re gaining weight at a steady rate of 1-2 pounds per week.
In addition to eating more calories, you also need to make sure you’re getting enough protein. Protein is the nutrient that’s responsible for building muscle tissue, so it’s essential for anyone who’s looking to gain muscle mass. For skinny guys, a good starting point is 1 gram of protein per pound of body weight. So if you weigh 150 pounds, you should be eating 150 grams of protein per day.
You should also be lifting weights 3-5 times per week and focus on compound exercises that work for multiple muscle groups at once such as squats, deadlifts, presses, and rows. These types of exercises are more effective for stimulating muscle growth than isolation exercises like bicep curls and leg extensions. Shoot for 4-6 sets of 8-12 reps on compound exercises and 2-3 sets of 10-15 reps on isolation exercises.
Studies have shown that younger men are able to build muscle faster than older men. This is due to the fact that younger men have more testosterone, which is the hormone responsible for muscle growth. If you’re over the age of 30, don’t despair; you can still build muscle, it will just take a little longer.
The rate at which skinny guys can build muscle varies depending on a number of factors including age, genes, workout routine, and diet. However, with commitment and dedication, anyone can achieve their desired level of muscle mass it just might take a little longer for some people than others. So don’t get discouraged keep pushing yourself in the gym and following a healthy diet, and soon you’ll be seeing results!