We’ve all been there at one time or another. Trying to build muscle, and gain weight can be a long and arduous task for anyone, especially for skinny guys with a high metabolism.
I know how you feel, after weeks, possibly months of training and you’re not seeing the results you want, you might feel like giving up.
But, before you do, I’ve got some good news for you. There’s a way you can start to pack on more muscle mass, and that’s with more testosterone.
By boosting your testosterone levels, along with a calorie surplus diet, and a solid weight training plan, you’ll be able to pack on more muscle mass in no time.
Without delay, let’s look at how you can gain weight and build muscle.
How to Gain Weight for Skinny Guys
In this article, we’ll discuss how you can build more muscle, gain weight, and continue to smash your personal bests in the gym week after week.
Inside this article:
- Problems skinny guys face
- How testosterone boosts muscle mass
- How to eat to gain weight
- How to train to continuously build muscle
The Skinny Guy Syndrome
Despepite what people think, not all skinny guys have a fast metabolism, this is retaliative to the amount of muscle mass that person has, plus other underlying factors.
For example: a lean guy with more muscle mass could have a high metabolism as the added muscle will burn more calories.
On the other hand, a skinny guy with very little muscle may have a slower metabolism, as there’s not much need for their body to burn additional calories.
Another factor to take into account is the amount of food the ‘skinny guy’ eats.
When body fat levels drop naturally, so does a persons appetite, thus creating the illusion of the skinny guy syndrome having a high metabolism.
There is no hard and fast rule to this, and more research still needs to be done in terms of calories and how they are burned when they enter the body.
But, one things for sure, there are certain things you can do to gain weight and build more muscle, which we’ll discuss here.
Testosterone for Muscle Growth
Testosterone is one of the key ingredients when building muscle mass. It helps to build lean muscle by increasing your levels of free testosterone in the body.
If your levels of testosterone are too low, then you wont be able to build large amounts of muscle.
In short, testosterone is the main hormone that’s needed to build muscle and add weight to your skinny frame.
Testosterone also helps to create a feeling of well-being, increased energy, boosted libido, and increase physical performance.
Benefits of Testosterone:
- Increase muscle mass
- Boost libido
- Enhanced mood and sense of well-being
- Recover faster
- Improve strength
There you have it, if you’re serious about adding weight to your skinny frame, making sure you have enough testosterone in your body is a good place to start.
Calorie Surplus Diet
It’s a no brainer that you need to eat a calorie surplus to put on weight, but the real question is, what type of calories do you need?
Let’s assume for a second you understand what all three macros are, proteins, carbs, and fats.
Firstly, and most importantly, protein is the key factor when building new muscle and gaining mass.
The other two key foods you need to consume are fats and carbohydrates.
As fats, and carbohydrates are dense in calories, these are great foods to help you pack on muscle, especially when eaten together.
How to eat to gain mass:
- Aim for 1.5 g of protein per lb of body weight.
- Consume carbohydrates in every meal.
- Eat a surplus of healthy fats such as nuts, olive oil on salads, and peanut butter on toast.
How much should I eat?
First, before you find out how much you should be eating each day to gain weight, it’s a good idea to know how many calories are in each macro (proteins, carbs, and fats).
Calories in macros:
- Protein 4 calories per gram.
- Carbs 4 calories per gram.
- fats 9 calories per gram.
As everyone is different, we cannot say exactly how much you need to eat each day to gain weight, this is something you’ll need to workout yourself.
Luckily there’s hundreds of online calculators that can help you with this.
Once you have your macro needs sorted, now you can move onto training and how to build more muscle and body weight.
Progressive Overload Training
Not sure what progressive overload is? It basically means adding weight/resistance over the course of a set time-frame in your weightlifting routine.
- Week one squat with 50 kg
- Week two squat with 55 kg
- Week three squat with 60 kg and so on!
Every week/month, you’ll add more weight and resistance to your training schedule.
This way, your muscles will constantly adapt, and be forced to grow, helping you gain more weight, and muscle mass.
Conclusion for skinny guys with high metabolism
There you have it guys, a quick and easy guide to building more muscle and putting on weight for skinny guys with a fast metabolism.
Don’t be fooled to think you cannot build muscle, or put on weight as a skinny guy with a fast metabolism. All it takes is a little planning, and hard work.
If you want to kick it up a step, look into testosterone boosters. And once your diet is in place, with the right training plan, you’ll be gaining weight in no time!
With these tips, there’s no need to stay skinny anymore, so go out there and start packing on weight!