Skinny Guys, The Male Muscle Growth And The Truth Between Them

The business that is caught up in a skinny male muscle growth is often a tricky one. Most of the time, the progress is stunted as these ectomorphs or hard-gainers think that it will just all boil down to genetics.

On the other hand, the training that’s involved can be too hard in itself: something that can be expected when one is very much eager to catch up with the big ones. But more often than not, all the hard work is turned futile as they would, time and again, forget that eating the right types of food is also paramount.

And so their journey continues with much asunder — a path that we’d attempt to correct today as we expound on two effective theories to put on muscles. Consider this guide as a godsend especially if you’re a skinny guy who struggles from gaining the appropriate amount of muscle mass.

In a short and disciplined amount of time, you’ll belong to one of those big guys who everyone is waiting to arrive just to get some tips from!


1. Eating The Right Kind And Amount

Male Muscle Growth - amount food

One of the coldest, hardest truths out there in a life of an ectomorph is that they may not have been tracking their calorie intake that properly. Often, they’d either lose counting it or worse, not tracking at all. The muscle growth, in this regard, is disregarded at best.

As such, it is not only important to take heed of the calories you’re taking, but more significantly, it’s crucial that you know it as these may break or un-break your progress. Ascertaining your calorie intake will also help you determine whether you’re under-eating or eating that much.

You can start by downloading a calorie tracking app on your smartphone. There are tons of options in both iOS and Android Play store now: these include Calorie Counter – MyFitnessPal, MyPlate Calorie Tracker and Lose It!

A highly recommended starting point is 17 calories per pound of your body weight. So if you’re a skinny, 160 pound, you just have to multiply 160 by 17 calories per pound. If you could, you could just round off the product.

Make certain that you gain at least a pound of .5 pound per week. If you still don’t gain any weight, beef up your daily calories by 200 and perform a retest; now, if you think you’re gaining beyond the suggested amount of pound, drop the calorie down by 100 then retest.

2. What To Eat

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The following list of foods is especially recommended to people who have a high metabolism but also harbor a certain, appetite suppression. Also, it is important to fill your bodies with calorie-dense foods and lessen those that just “fill” you in momentarily.

The following is a set of foods that are categorized based on protein, carbohydrates, and fats:


Protein bars, milk, red meat, beef, cottage cheese, poultry, greek yogurt, and fish.


Whole grain cereal/bread, yams, sweet potatoes, beans, barley, rice, and pasta.


Extra virgin coconut oil, coconut, coconut oil, full-fat yogurt, avocados, cheese, dark chocolate, whole eggs, fatty fish, nuts, chia seeds, .

2. The Right Kind Of Exercise

Male Muscle Growth - exercise

The male muscle growth among skinny guys doesn’t only thrive on eating the right type of food: more importantly, they have to devise a workout activities that go from bony to beastly. The workout routine below should be able to thwart your skinny genetics in no time!

When one is skinny and is wanting to gain muscle all over their body, a focus on compound exercises should be included. These include squats, deadlifts, bench presses, and overhead presses.

Needless to say, these should be concentrated on as opposed to focusing on abs exercises which most of us are falling into.

Squatting And Deadlifting

Male Muscle Growth - squating

Squatting and deadlifting are deemed as two of the most essential, muscle-building exercises you can perform especially when you’re a hard-gainer. They aim at most large muscle groups and work the whole of your lower body.

As these exercises are considered as intense, do them twice per week. This amount of workout will ensure that both volume and intensity are being cycled and that no over-training is done.

Also, it is suggested that squats and deadlifts are performed together on the same day. You may conduct them on a Monday or Tuesday then Friday or Saturday.

During your first week, focus more on strength and gun after three to five sets of three to six repetitions while there must be a reduction of load in your second workout; perform three to four sets of 10 to 15 repetitions.

Overhead And Bench Press

Male Muscle Growth - Bench Press

Overhead and bench presses are also classified under muscle-building, and upper body-pushing exercises.

However, they train and build our muscles differently: the latter is somewhat a newer approach to our upper body training while the former does an old-school weight-lifting system to our upper body strength training.

If you’re after to gaining more muscles on your chest area, perform a flat bench press. This regimen will work your pectorals as you put your arms together right in your chest’s front.

Meanwhile, the overhead press works more of the same muscles but emphasizes more on your upper body strength. Overhead press is also considered more intense; a surefire approach to reap that muscle-building benefit you’ve been aspiring for.

Final Thoughts

If proper diet and sufficient amount of exercise come harmoniously, the business behind a successful male muscle growth among skinny guys isn’t that tricky after all. Point in fact, it is achievable!

However, these two approaches won’t see the light of day if it’s bereft of that key value: discipline. Discipline in maintaining your diet and discipline on performing those exercises as they need be.

One must always inculcate that this value is paramount and that without it, your progress is always bound to fall short.

To find more about muscle-building tips and routines, you can check it at Muscle Sensei

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Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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