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Body building for skinny people

Updated on July 30, 2012

Bodybuilding for skinny people

I have in the past year started to bulk up my small frameand have been trying to get bigger arms, bigger legs and a bigger chest and having seen the results i would like to pass some of my knowledege gained over the past year to others looking to improve their physique.I decided to write this hub as in the past i have been into gyms and at times it can be very difficult to gain any really usefull information as most of the people attending are complete meatheads,so after joining a gym and seeing results myself i thought i could pass my knowledge on to those training either at home or in a gym and trying to bulk up.Any comments or thoughts of there own that people would like to add would be gratefully recieved.I would like to hear how other peoples gym efforts have been going. Happy sweating!!!!

The gym

Wether you like it or not you have to put in some work,ive never been keen on gyms as i thought they were full of posers but you just have to except that all gyms will have those types of people in them,Choose one that is close to your work or home then you have no excuses.I was 5ft8 with a slim 10st frame toned but slim.After 9months with the odd week off here and there(your body has to repair)i am now 10st 8lbs.I know 8lbs doesnt seem like much but at only 10st. 8lbs of solid muscle is noticible.Anyway pick your gym then get a workout routine preferably get a trainer at the gym to run you through one then as you progress and get more confident you can add or change your routine to suit you.Workout three times a week to begin and split your body parts into two groups,Biceps,Chest and Legs,followed by Triceps Shoulders and Back.Do one group one day then another the next,monday,wednesday and friday are the best days usually so you get a days rest in between.Start out doing three sets of 10 reps for each exercise and make sure that when you get too ten reps you are struggling.


Diet:high protein, low carbs, low fat.

Now unfortunatley this is where i fail as i love my food, mine is more high protein,med carbs,med fat but hey im still slender and my muscles are increasing in size.You need to intake 2grammes of protein per kg of bodyweight so as i am roughly 66kg's i need 132 grammes of protein a day so lots of lean chicken,turkey,tuna and fish and lean mince for me.I also like to add a high protein shake either an hour or so before my workout or straight after,i use Met Rx's Size up which has 57 grammes of protein per serving so nearly half my rda.

Fitness magazines

I have also subscried to mens health and suggest you do the same as there is often a lot of usefull ideas you can integrate into your workout.there are a lot of workout magazines out there this is just the one i have subscribed too.

Calves and abs

Just a quick note to say that calves can be trained 5 days a week if you like and have to be trained hard as they are used to carrying around your weight all day so hit em hard.Abs can also be trained every day as they are part of your core so are used every day anyway.


Importantly dont weigh yourself every other day and dont weigh yourself at different times of the day as your weight can fluctuate by 4 or 5 pounds throughout the day.Best thing to do is to weigh yourself first thing in the morning or last thing at night and just wearing underwear,record it then wiegh again 2-3weeks later.Dont panic if you havent seen results,you see yourself every day so are unlikely too see results as well as someone else might,get your girlfriend or partner too check you over once every couple of weeks then get there honest opinion on wether you have made any gains


You need to hit the gym at least 3 times a week and some people hit the gym four or five times a week but you need at least two days rest a week and to get the right amount of protein consumed, to help with your effort.Try not to go three times a week for 2 weeks then only once the week after then twice the week after then once again as it doesnt give any consistancy.Try and do three times a week for 2-3 months then have a week off as you need to give your body chance to heal and grow.Apart from that if you put in the hours and get the right amount of protein theres no reason why you shouldnt see gains of 1-1.5 lbs of muscle per month,anybody tells you you could gain more is probably talking anabolic steroids which are no good for anyone as they do more damage then good.


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    • CyclingFitness profile image

      Liam Hallam 

      7 years ago from Nottingham UK

      Interesting hub, studies have shouwn that the body can only take in 40 g of protein at any one time therefore MetRx Size up is likely to be wasting a 1/3rd of the protein in each serving!

      Realistically if you are training the calves and abs for size it is pointless training everyday as overcompensation cannot occur.

      You need to vary your workouts- sets of ten reps constantly will stop providing as much challenge to the muscles and it takes about 5 workouts for your body to normalize to the training effect- then change your focus.

      Interesting hub though not 100% your advice will work

    • warchild75 profile imageAUTHOR


      7 years ago from Lancing, West Sussex, England

      @kamran thank you im glad you liked it!!

    • Kamran100 profile image


      7 years ago

      sharing good information...useful artical

    • dave360 profile image


      8 years ago

      Skinny guys solution to gain weight: quality mass gainer, protein, creatine and lots of calories,heavy weight(no more than 8-10 reps)as often as you can, limited cardio training (it means don't play tennis for 2 hours every day on top of your workouts)

    • warchild75 profile imageAUTHOR


      8 years ago from Lancing, West Sussex, England

      @neorane thanks for your comment,i must admit that at the age of 35 i have stopped worrying about my wieght a little,im now over 11 st and a little out of shape,so have just started running again which will build my skinny legs up

    • neorane profile image


      8 years ago from USA

      I enjoyed your post and can share your pain. I know all about being a lightweight. I was out of the country for a few years and when I came back I was extremely out of shape and malnourished. I got on a program from a friend that owns multiple GNC type stores and tried it and it really worked out for me. I wrote my experience on here too if you are interested. It might work for others.

    • profile image

      Heart disease causes 

      8 years ago

      It sucks being a hardgainer.. not being gifted in the genetics of being muscley. lol.

    • Dalyinx profile image


      8 years ago from New York

      I just want to note that you do NOT want a low carb diet if you're skinny and trying to gain weight. Many thin guys are able to get enough protein, as they may only need like 50-100 grams a day. Most people are skinny because they don't eat enough carbs, so it's really important to consume as many as possible when you're trying to bulk up.

    • profile image

      Flatten Stomach 

      8 years ago

      awesome dude!

    • bretwefun profile image


      9 years ago from Georgia

      nice hub, everything is consolidated into very useful information

      i have a hub that might help skinny people build muscle as well

    • Phillipbates90 profile image


      9 years ago

      awesome hub :)

    • profile image


      9 years ago

      I know a lot of skinny guys who complain they can't get big. I always tell them (I don't even need to ask) that they aren't eating enough. They always respond with I do eat a lot. When I critique what they eat, it's never enough to gain weight. It's all about perception. They just think they eat a lot.

      Wait til they hit up a buffet with me and call it quits on round 2. But it's not about eating a lot in 1 meal, they have to eat a lot ALL day. 6 times a day.

      My 2 cents. Shameless plug: Check out my hub too. Total opposite of yours. It's about losing fat.

    • profile image

      Body building 

      9 years ago

      Great hub! The skinny people now can gain muscle mass following some necessary tips and using required body building supplements. In fact, these nutritional supplements have made it easy to build our body as we desire. Vitamin supplements work effectively and turns skinny and thin body into a healthy and powerful body builder. Thanks for the great hub.


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