When you started training in the gym, I'm sure your goal wasn't to be 165 lbs and ripped. If it was, my god you're a loser. The whole purpose of training in the gym, at least for me was to be huge and freakishly strong. You see if you're a 135 lb weakling, you'll never develop the strength necessary to build muscle. To build muscle you need to lift heavy weights for a good amount of reps. This means when you can squat 315 for 20-25 reps, you'll have some big quads and a nice ass.
Truth be told, my favorite body part to train is my ass. Fellas, every girl I have been with has liked the way my ass looks. This website isn't about seduction, but girls love a thick masculine ass. Coming in close second are my legs. I always new from playing football and baseball that these muscle groups were the foundation. When you decide you want to get bigger and stronger, you will do squats, dead-lifts, bent over rows, and maybe power cleans, all of these muscles either recruit the glutes directly or act as stabilizers.
If you have the courage and the commitment to learn how to power clean, you can make big changes in your strength and size. Keep your mind on the barbell exercises that give you the greatest return on investment. You see, I see way too many skinny guys in the gym, that are worried about drop sets, mind muscle connection, and other bs.
This is what keeps the skinny guys skinny. Those big bodybuilders who are incorporating this training, are on massive amounts of drugs, another crucial detail is that these bodybuilders got big through lifting heavy weights and eating as much protein as they can handle. Yes, there are genetic elites out there, Paul Dillet for example can grow from mowing lawns.
None of you skinny guys out there have Paul Dillet's genetics he did play in the NFL. Now, you may not be in the NFL, but if you follow this guide and do exactly what I say, I guarantee results. Luckily for the skinny scrawny punks out there, I can guide and steer you in the right direction.
Do 3 barbell exercises for every 1 isolation exercise.
If these skinny clowns would actually focus on improving their barbell lifts, they'd be able to actually grow and get stronger. The solution is to do 3 barbell exercises for every 1 isolation exercise.
Here's an example
Legs:
Low bar squat: 1 x 8, 1 x 20
Romanian dead-lift: 2 x 20
Barbell lunges: 2 x 20 reps per leg
Lying hamstring curls: 2 x 20 reps
If you train that way as a skinny guy you will grow at a faster pace. That heavy set of 8 on the squat, will help you grow faster, than skipping it. Don't skip the 20 rep set either. 20 rep squats are proven mass builders. The only thing I left out was calves. If your calves are lagging do a few sets of seated calf raises, again I recommend 20 reps, going slow, and using zero momentum.
I see skinny guys constantly using momentum to get the weight up. This is fine on the last 2-3 reps, but it can lead to disaster if you do it, every rep, every set. Control the weight as much as possible, muscle and strength respond to controlling the weight. That is if you want to build muscle. If you just want to lift as much weight as possible just start power lifting. Power lifting is fun, and I used to power lift.
Some skinny guys would benefit immensely from power lifting training. That doesn't mean all skinny guys will benefit from it. I find the sweet spot for growth to be in the 6-8 rep range. For legs I'd say it's between 15-25. Quads have a lot of slow twitch muscle fibers, which is why they react well to higher rep training.
Next, what you skinny guys need to do is get your diet in check. Learn to eat. It sounds simplistic, and yet, I see guys who go from 150 lbs to 140 just because they suck at eating. Eating food isn't hard, I promise guys. I was 160 at one point. I ate everything in sight and got up to 185 lbs.
That's not because I'm better than anyone either. I just wanted to be bigger, and I made myself bigger, nothing out of the ordinary here. The problem is that most people want me to tell them that pre-workout of what the perfect steroid cycle is. None of that stuff matters if you can't execute the x's and o's of bodybuilding. This is what people fail to realize. I can't make your body grow. I can make you stronger, and I can help with diet, it's ultimately up to the individual to see his results to the end. If you're less than 200 lbs, bulk. Absolutely, bulk and eat to grow.
That was one of my biggest mistakes, I should have consistently bulked, for 2 years. People seem to think that they can bulk for 6 weeks and cut for 3. That doesn't work, that's called yo-yo dieting. Yo-yo dieters never make gains. Bulk for a long time and then slowly take the fat off with diet. If your diet is trash you will be too. You need to take your nutrition seriously and don't let anything get in your way. When you start eating properly and training with enough intensity, you'll see changes in your physique, I promise. The problem is when people look for the shortcuts or miracle drugs.
This website doesn't promote that and it never will. I want guys and girls to master diet and training. You should want to eat properly. If you're in a bulking/lean mass phase, sure, it's okay to eat a snickers here and there. Just keep junk food to a minimum, and stay focused on the body you want in the future. This is something everyone seems to struggle with. When I tell people that they need to eat big, they think I mean taco bell xxl everything. While you might gain weight, trust me you will, the excess fat accumulation isn't worth it.
How bad do you want to change your physique? Most of the time it's will, and it's mental. I can't teach you the will to win, and the will to power. Read Nieztche if you don't know what I'm talking about. I can teach you x's and o's, I can't teach will. Your will must come from within. The will to power is everything. Seriously, read Nieztche.
You need to learn to associate pleasure with success, and massive amounts of pain with failure. Unfortunately, skinny guys do this is reverse. They associate massive amounts of pain with eating to grow, and therefore they stay skinny. Most of the time they get in their own way. Just remove the mental door and succeed. Don't focus on the struggle, focus on the success. This is what will help you improve your physique. Bodybuilding, and strength building is much more mental than it is physical.
Now, if you're a scrawny 135 don't expect to squat 600+ because you believe in yourself. You still need to stay in touch with reality. When you're training, there shouldn't be any doubt that you're going to lift the target number of reps, or weight. I don't program 1 rep maxes. If you want to know your 1 rm so bad, go do a power lifting meet. Seriously, if you're that obsessed with it, go do a power lifting meet.
I'm here to teach you to build strength, not test it. Even elite power lifters rarely if ever max out. They know the difference between building and testing your strength. You too, need to learn the difference. They've gotten to their level for a reason. Ed Coan, the greatest power lifter of all time even said that he never missed a lift in training. There is no reason you should ever miss a lift. Too many people fall into the trap of showing people in the gym what they can do.
https://youtu.be/ktDvrxWJzi0
Do the opposite
Focus on yourself, and the lifts you want to improve. Don't worry about lifter a or lifter b. Lift with control and focus on technical cues. On squats, think knees out, butt back and down, core tight. On dead-lifts, think chest up, press floor away from you. These simple cues will keep you focused and will help you lift safer.
A safe lifter, will be training for a long time. I hate using the word safety, because usually the people who are obsessed with safety are pussies. However, to make gains, you need to train as safe as possible in order to keep increasing total weekly, and monthly training volume. Be as safe as possible, while being as intense as possible, if that makes any sense.
Also skinny guys need to focus the bulk of their energy on training their legs and back. Most people just want to train the show muscles. This is okay, the problem is that it can lead to long term injury, since you will develop muscle imbalances. You could however choose not to listen to me, that is also an option. If you want the physique to show for it, you will need to develop the back and legs to round out your whole body.
Another reason, is because that will help you add raw weight and size. Your legs and back muscles weigh a lot more than chest, shoulders, and arms.
Get good at these 6 exercises and watch your physique transform.
Flat bench
Low bar squat
Bent over row
Dead-lift
Weighted chin up
Power clean
If you master these 6 exercises and consistently get stronger in the 6-20 rep range you'll be a god in the gym. You'll be a beastly badass that makes panties wet and makes other men envy you. Maybe not, but I have seen it happen before.
Share this article with every one.
Thank you for reading.
Stop being a skinny weakling and apply what I wrote in the article.
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