What rep range should a skinny guy train in if he wants to bulk up?
The best reps for beginners are on the borderline of hypertrophy and strength rep ranges. This is because if you are skinny you are also weak. To get big, you have to get strong. To get stronger, you have to lift more weight. It is easier to increase the weight regularly at lower rep ranges. This is why programs like Starting Strength and StrongLifts 5x5 are so successful. Do one of these for a year and you should be a lot bigger and a lot stronger. Once you have built this base, you can decide whether you want to focus more on strength or hypertrophy. You will also know enough about training and how your body responds to inform your choice.
What is the best advice for a skinny guy trying to bulk?
The bulk: If you are an ectomorph (skinny) and your primary goal is to gain muscle, then you need to increase your calories intake.Bulking means you should regularly give your body a number of calories more than your body burns each day. By giving to your muscles a stimulus to grow from intense training and a calories surplus.I will talk about clean bulking, so you won’t eat whatever you want to increase your calories intake.Clean bulking:refers to the calorie surplus as we mentioned before, this excess of calories should be between 300 and 500 calories to gain muscle with a minimum of body fat.Also, The bulking diet must be from healthy foods. In clean bulking, you gain muscle you will gain muscle with the minimum of body fat, so you must avoid sugar, sweetened drinks, and street foods.How many calories do I need for bulking:In order to gain weight (bulking), you must consume calories more than your body needs.The best way to estimate your calories requirements is to calculate your basal metabolic rate (BMR) then calculate your total daily energy expenditure (TDEE):For men:BMR = (height in cm * 6.25) + (weight in kg * 9.99) - (age * 4.92) +5TDEE = BMR * activity level:Sedentary: BMR * 1.2Lightly Active: BMR * 1.375Moderately Active: BMR * 1.55Very Active: BMR * 1.725Extremely Active: BMR * 1.9Example:Tobias is 21 years old, with 65 kg of body weight, 176 cm in height with a moderate activity level:BMR = (176*6.25)+(65*9.99)-(21*4.92)+5 = 1651 caloriesTDEE = 1651 * 1.55 = 2559 caloriesSo Tobias needs 2559 calories to maintain his body weight. For bulking he needs 2559 + 500 = 3059 calories.If you are serious about bulking, read this:https://tipsinfitness.com/how-to...It covers:What is bulkingMacros for bulkingdiet plan for bulkinghow many calories do you need (for Men and Women)Supplement recommendationtraining plan for bulking10 tips for clean bulking
Skinny guy trying to get defined abs and gain weight at the same time?
So here's the problem. I'm a tall skinny Asian teen trying to gain weight by working out and eating a crap load of food and drinking at least two cups of milk a day. I've gained a few pounds in the past two or so months. Thing is, doing the ab workout I'm currently doing isn't really getting my abs cut. It has made it stronger, but I want my abs to be more defined. Any suggestions on how to achieve this and get other parts of my body bigger. The only parts of my body that have increased in size is my chest, my triceps, and my abs =(. Help me out. Thanks.
Should a skinny guy do 5x5 compound exercises to bulk up?
Sure.What's more important though is progressive overload. Remember your trying to give your body a stimuli to adapt to. So if you have never done gym then 5x5 string lifts is a great starting program. Here are some tips:The most important equipment at the gym is your diary. If I ask you what you lifted on 24th April 2016, you should be able to tell me. The diary allows you to write what you lifted and to keep track of your overload. Are you actually adding weight?It's a simple program, simple means it's easy to calculate your overload and it's easy to focus on form. So you should follow people like: Jeff Nippard, Allen Thrall and Brian Ashrule in YouTube to learn proper technique and breathing and bracing.You should put safety first. Warm up and cool down. Learn breathing and bracing. Use safety bars etc etc.At some point for you this program will no longer provide enough stimuli for your body to continue wanting to adapt to. You can change to programs with more volume or intensity or both if you want to periodize your training. Just remember to use that diary to keep overloading.
Is it possible for skinny guys to bulk up without doing any form of exercise or weightlifting, but nutritionally?
If you eat to bulk (more calories than you burn) but don’t do any type of exercise, you will gain fat.It doesn’t really matter what you eat (as long as it isn’t sugar), if you eat enough of it, you will get fat.A high protein diet would help you gain muscle, but only if you exercise. You could gain a little muscle doing everyday things like walking and picking up stuff, but you won’t gain a large amount of muscle like people who lift weights.No pain, no gain. :)
Can a skinny guy be muscular ?
Absolutely, look at Bruce Lee. He weighed 145lbs and had some of the best muscle definition ever. Bruce's devotion to fitness gave him a body that was admired by many of the top names in bodybuilding community. Joe Weider, the founder of Mr. Olympia, described Bruce's physique as "the most defined body I've ever seen!" Many top body building competitors have indicated Bruce as a major influence on their bodybuilding careers including Flex Wheeler, Shawn Ray, Rachel McClish, Lou Ferrigno, Lee Haney, Lenda Murray and 6 time Mr. Olympia Dorian Yates. Arnold Schwarznegger was also influenced by Bruce, and said of his body, "Bruce Lee had a very--I mean a very defined physique. He had very little body fat. I mean, he probably had one of the lowest body fat counts of any athlete. And I think that's why he looked so believable."[
Is it possible for a very skinny male to bulk up?
Yes! At 6′ 1″ I used to weigh just about 140lbs. It took me roughly a year and a half to put on 30 lbs of muscle.How?Building muscle is based on a few factors including how much you’re eating (must be in a caloric surplus), how well you are recovering (adequate rest and nutrition), and how you are training (hypertrophy workouts).I will cover all of these topics in a series of videos on my YouTube channel (here: Nathan Kim). Subscribe to the channel so you don’t miss it!The first video on building lean muscle mass will be posted tomorrow, Saturday, 1/21.Also, feel free to contact me directly as well with any questions/comments or if you are interested in Free One-on-One coaching:► Instagram | https://www.instagram.com/thekor...► Email | thekoreanunit@gmail.com► Facebook | https://www.facebook.com/naysankim
What happens if a skinny guy only does strength training?
He becomes the hulk and dies of having such big muscles…Also if you eat two protein bars after doing 10 pushups, then jump 3 times, then kick a small animal you will become strong enough to lift up a tank like a pencil.But you must only do strength training or you will become a twig and die of malnutrition. ONLY EAT WHEY PROTEIN for the best results.If you do this for ten days you will become the best in the world but only if you touch your toes twice in 3 seconds then jump, punch a egg (it has to be raw), then headbutt two rare Madagascan silk bred watermelons in 5 seconds and then drink a bowl of horse urine.Let me know when your god…————————————————————————————OK why the F*ck do you want to only do strength training? do you want to be strong and athletic?My advice is do full body workouts 3 times a week, and do 5km+ runs everyday except sunday and you will guaranteed providing you eat enough protein and dont just eat doughnuts become a fit motherf*cker…GOOD LUCK