Glutes are also important for athletics and injury prevention especially in your lower back. Being totally massive in the lower body is more of a bodybuilder thing. Most guys want a masculine V-taper, not the bodybuilder X-taper, but keep in mind that wimping out on leg day will literally make you look like a chicken. Juuust kidding. Calves should be about the same size as your upper arms though, so I suspect that your arms need to gain a few inches before you start stressing about your calves.
Still, measuring them is wise. This is optional, as symmetry can also be monitored fairly well via strength. The best option would be to wake up, pee, and then immediately weigh yourself for consistency. Which day you decide to measure on is entirely up to you. You can also weigh yourself daily, adding up the numbers and dividing by seven at the end of the week.
This becomes more useful as your weight gains begin to slow. An advanced lifter will often only want to gain around 0. Post your starting photos, measurements, weight, and height in the progress section. You can include a little intro about yourself and your goals too.
This is also a great time to say hello to other guys who are posting their own introductions and updates. Post them anyway. We really hope to see you in there!
Weight gain is caused by eating in a calorie surplus. So we need to tell your body to store muscle mass, not fat mass. This is done by lifting weights. The better the quality of your weightlifting program, and the more consistently you follow it, the more doggedly your body will fight to add muscle to your frame.
Exercise selection, exercise variety, using a variety of rep ranges, performing the right number of total sets per muscle group per week, improving your lifting technique, etc. Simply getting under some heavy weights every couple days will stimulate muscle protein synthesis, directing nutrients towards your muscles.
However as you become more advanced which should take as little as a couple months these factors begin to become incredibly important. They become the difference between getting fat and getting strong.
If you just follow the workout sheets you'll be doing a fully optimized plan. Remember though: if you want typical results, do a typical program. A couple light practice sets with some weights will allow you to get plenty of blood flowing into the right areas. Stretching is a bad idea, yet no matter how much research comes out disproving its benefits, it remains surprisingly popular.
However, stretching does not physically lengthen your muscles no growth takes place , it just increases your pain tolerance while stretching. Lifting weights isn't about being loose and relaxed though, it's about being strong and forceful.
However, there are some very effective ways to warm up. There are two reasons for this: 1: MORE MUSCLE Countless studies have shown that, unlike stretching, a dynamic warm-up increases vertical leap, sprint speed, and maximum strength output tested via squat.
It will also loosen up tight areas and activate certain muscles, allowing you to achieve the positions needed to lift with proper technique. If you have trouble squatting, for example, the dynamic warm-up will help you loosen your hips up so that you can squat deeper, and turn on your glutes and quads so that you can lift heavier weights. This stimulates more muscle growth. Warming up will get them ready to lift while the loading is still low enough to be safe.
This reduces your chances of getting injured. That covers why we recommend this type of warm-up routine. You can practice this warm-up routine at home right now if you like. This allows you to see how heavy the bar feels. Same thing with dumbbells. Start with a light, pound dumbbell.
Just count it as a bonus warm-up set. During your first week, keep the weights light so you can really practice your technique. Then, as your technique solidifies itself more and more, you can start pushing your boundaries little by little. Going to failure every set and using improper technique will sap your body of energy and ingrain bad habits. That can limit your success in the long run. That being said, the set should still be challenging and you should actually need the allotted rest period.
Many trainees select big, sexy weights that make them feel like a beast instead of picking reasonable weights that will make them a beast. For many, this will be their first time lifting seriously or following a program. This is when you need to take the time to develop good lifting habits—to learn what it feels like to lift well until it becomes instinct. The boundary between training hard and training smart is a thin line, and difficult to define at times.
I do not expect you to find the balance right away. If the weight is making your form worse, the weight is too heavy. This allows your technique to stay clean, and it will also help you recover faster, allowing us to give you more training volume—which will speed up muscle growth. Clicking that link will take you to the workout sheets, exercise videos, and a more detailed description of how to get started in the gym.
Combining the best of strength training and bodybuilding in this way is very, very effective. Some members have even gained as much as 20 pounds in that timeframe—leanly. However, forcing your weight up at a too-rapid pace by consuming too many calories will cause those extra calories to be stored as fat. It is very rare for someone to be able to gain more than a pound or two per week leanly, even as a beginner.
More than enough to have you looking like a beast by the end of this. Lifting with improper or reckless technique is bad for two reasons. First, when things get heavy, you tend to revert back to instinct. This is good. Injuries can range from something as trivial as a muscle strain to something as serious as a mouthfull of barbell.
Good luck, man! So before you eat big, lift big. This will lead to more consistent gains. Lock your ego in your gym locker. Just do your best. Do as many of these as needed. Your first real set is the one that brings you close to muscular failure within a couple reps.
How much should you eat? What foods are considered clean? Should you be carb cycling? Why are paleo and vegetarian guys both healthier than average despite having seemingly contradictory dietary restrictions?
What supplements should you be taking? When should you be taking them? Do you even need them? Luckily, nutrition can also be pretty simple if you begin by focusing on just the highest priority factors. There are just a couple factors that make the difference between gaining 0 or 1 pound over the course of the next week, but there are hundreds of things that make the difference between gaining 1 or 1.
If you focus on the hundreds of small details you risk trying very hard yet making progress that is too insignificant to even be noticed. So this chapter is about going from gaining 0 pounds per week to gaining 1 pound per week. Calories: How to Gain Weight Food contains energy—calories.
Not easy, but simple. This gives your body extra calories that can either be stored as fat or used to build muscle. If you gain 20 pounds while eating a regular diet and doing regular exercise e. We can do better. If your weightlifting program is good enough, and it is, that might be all you need to make great muscular gains.
You probably need to eat something like 18—22 times your bodyweight in pounds 40—50 times your bodyweight in kilos in order to gain around a pound per week. How much you need to eat will depend on how active your lifestyle is, how much you fidget, how much body heat you produce, how lean you are, and even what you eat! What we used to do at this point was give you a calorie calculation algorithm so that you could get an ever so slightly more precise number.
Still a guess, but the best guess that researchers have discovered so far. Adjust as necessary each week to get into the gaining golden zone of pounds per week. Adjust as necessary to get into the lean gaining golden zone of 0. If your diet is already somewhat healthy, fairly consistent, and if your weight is staying about the same every week, you have the option of simply adding calories in. This is very effective, since your lifestyle will hardly need to change. Fewer changes, more willpower left for other things.
The Add-Man. To get into a hearty calorie surplus simply add extra calories to what you normally eat. Perhaps you do that by adding a glass of whole milk to your meals. Liquid calories are fairly easy on the appetite, so this should be fairly achievable. Snacks have been shown to instinctively cause people to eat more, and they will allow you to keep your main meals reasonably sized. These snacks could be as simple as a homemade protein bar split in half, a handful of trail mix, or a Quest bar.
All of these options are quick to prepare and consume, rich in fibre, contain a fruit or vegetable, and contain enough protein to spike muscle protein synthesis. Hell, if you already eat a pretty healthy diet made up mostly of whole foods, perhaps you could just have a calorie dessert after dinner. Bonus points if you make the dessert yourself. Any of these approaches should make it a little easier to gain weight. Your appetite is no fool though! If you hit your calorie goal one day, you may forget to eat breakfast the next.
This would be more similar to what a pro-bodybuilder or fitness model would use to make sure that their gains are as steady and lean as humanly possible. There are many effective, research proven ways to make your gains leaner, but we can worry about that a dozen pounds from now. As a beginner, I would emphasize ease over perfectionism when it comes to your food choices. Eating enough protein will make your gains much leaner. Thankfully, eating enough protein to build muscle is very realistic.
There are some studies showing a potential muscle-building benefit to consuming as much as 1. This means that in the future you can reduce your protein intake by quite a bit. So I would try to stay above that gram per pound. For now just focus on spreading your protein somewhat evenly between meals. If you have fewer than three meals… consider eating more meals! More on that later in the eBook. Some of those meals can be snacks.
There are lots of great protein sources: chicken, fish, milk, yoghurt, cottage cheese, eggs, beans, peas, red meat, grains, soy, etc. This makes eating enough protein pretty easy if your diet has no restrictions. Whey protein is cheaper than chicken, fantastic for building muscle, and quite nutritious. However, there are many great types of protein powders. That covers everything you need to know: calories to gain weight, protein to build muscle.
Not that difficult to understand, but quite difficult to execute— especially as the days and weeks roll by. Getting the point across that adherence matters to a newer lifter is like trying to explain the importance of saving enough money for gas when buying a new car.
The same is true with this program. We know right now your motivation is probably high, but like any new challenge, building muscle will be tiring. There will be times when your motivation is low, and when consistency becomes very difficult.
The fancier you make your routine, the less time and energy will be left to focus on the fundamentals. You need to develop a routine that is not only effective, but also efficient on gas—efficient on willpower. This will allow you to keep succeeding even when you become tired, stressed and demotivated. This will make that first month quite difficult at times. Baumeister is a famous researcher for looking into topics like willpower, habits, etc. He writes in Willpower that best way to gain from your current motivation right now is to invest that energy into developing habits rather than using it as a huge burst of energy to go gung-ho for two weeks before you collapse.
Many new lifters make the mistake of deciding to change everything in their lives—throwing out everything in the cupboard, switching to a completely new diet, working out every day, etc. Their motivation is high, so they want to do everything. Eventually when their motivation fades—and it will fade— something will need to be dropped from their too-intense new lifestyle. The energy-draining new activities, like working out, will inevitably be dropped. So your goal for right now is to introduce small changes into your life.
This is when we recommend progressing to the next part of the eBook. We were in the midst of starting our graphic design business, and we were reading lots of business books about how to manage yourself and your energy at work. He wrote about the Ulysses contract. Inspired, we came up with a plan. What we did was very simple, and it worked very well. We made a bet with each other that would last until the end of the month. I was broke at the time. Actually, I had a lot less than nothing—I was in thousands of dollars of debt.
It was more than enough to motivate me to hit the gym when feeling tired. The exciting part is that while your genetics will play a part in what you can achieve, it will primarily be your work ethic that determines the quality of your results! Action Steps To Get Started 1.
Gain 20 pounds in 5 months 20 weeks at 1 pound per week. Get as specific and objective as possible when setting goals. Be realistic too. Make sure to have an end date, and once you reach the end of the bet you can celebrate and then create a new bet.
When you succeed a month later, they give the money back. Here are a couple ideas. That would be 3x a week for five weeks with one slip-up allowed. This is much harder than it sounds! Shane will cover more about this in the nutrition tiers. It was just a setback, a small piece of your eventual success story.
That is normal, and that is human. Start working out again today. Start eating big again the moment you leave the gym. And keep moving forward from wherever you currently are in your journey. Nothing glamorous. Nothing revolutionary. What skinny guy wants to hear that he has to eat more? Beta-alanine, on the other hand, has some potential. It's experimental and exciting. It's something a lot of us haven't heard of before.
No calorie surplus, no gains. This lets us invest our time, money and energy into the things that will actually get us the best results. We got the idea to organize the program in this way from the muscle researcher Eric Helms. The stuff at the bottom—the foundational stuff—is the important stuff that will give you the majority of your results.
As we move further up the pyramid, into the finer details of lifting and nutrition, things get more controversial, more cutting edge, more exciting. However, no matter how advanced you get, remember that everything rests on top of that foundation.
We've already laid out the bare, bare bones of muscle-building in the Quick-Start Guide, so the first tier of the pyramid has already been covered. Kind of. We told you what you had to do, but we didn't explain all that much about why, and we didn't give you that many strategies to help make it easier.
We'll teach you what lifting volume is, and teach you why it's the single most important thing to focus on in the gym. In fact, stimulating muscle growth basically boils down to getting lifting volume high enough. Mastering this will allow you to get more consistent results than you ever thought possible.
Then we'll cover how to eat enough. We begin by going over how your appetite works, why your stomach gives you so much grief when you try to bulk, and how to manipulate your appetite so that you don't feel like napping all day. We hope this will finally make bulking feel realistic. That will give you all the information that you need to do this—to gain a good twenty pounds. But most guys don't fail because they lack information, they fail because their adherence isn't high enough.
They fail because they get distracted by something else going on in their life and fall off the wagon. They fail because their motivation eventually wanes and they move on to other things, only to wish later on that they hadn't. They fail because our irrational minds inevitably invent weirdo, bizarro rationalizations and then convince us that they're true. So we're also going to do our very best to equip you with the best mental tools available. Hopefully that will be enough to defeat your brain for long enough to get into the swing of things.
At the heart of weightlifting lie two key variables that you may use to disrupt this skinneostasis. These two variables are volume and intensity. Volume is how many sets and reps you do each workout, and how many workouts you do each week. Simply said, volume is the amount of lifting you do each week. The fact is that these workouts neglect volume.
This is foolish, because volume has been proven time and time again to be one of the largest contributors to muscular development. As the research currently stands, there is not a single factor that is more important than volume. The more volume you do each week, the more you will grow—to a point.
If your lifting volume is too high, your body will be hard pressed to even simply repair the damage. Your body has been hit with an onslaught of work, and you'll be sore for days as your body repairs the damage. However, in situations like this your body will often rebuild the muscle at exactly the same size. It will just recover and go back to normal. This is why a workout routine is a must if you want to build large amounts of muscle quickly.
Your body needs to realize that it needs to adapt because this is a stressor that will relentlessly keep on coming. Bodybuilding programs tend to be fairly high volume because each set will have many reps, whereas strength training tends to be lower volume because there are fewer reps in each set.. However, for that volume to count you also need to be doing those sets and reps with enough intensity.
Otherwise they are just warm-up sets. They are just practice. This is not the kind of intensity we are talking about. That has nothing to do with building muscle. When we talk about weightlifting intensity it is not about your attitude, it is about how heavy you are lifting in relation to how strong you are. If the most you can lift for one rep is pounds, then we would say that pounds is extremely intense for you. The most you can lift for a single rep is called your one rep max 1RM.
The closer you are to your one rep max, the more "intense" the lift is. Powerlifting is thus very intense, since the rep ranges are low. Bodybuilding is less intense, since the rep ranges are high. Both are intense enough to stimulate muscle growth. This kickstarts the process of strengthening your muscles, and your body strengthens your muscles by increasing their size. Unless you are barely strong enough to perform a bodyweight squat, a bodyweight squat is simply not enough weight to force your body to adapt.
You are already strong enough for that activity. Your body will see need for growth. The intensity is too low. This is why activities like jogging, swimming and yoga will not make you more muscular.
You may be doing a lot of volume, but the intensity is so low that your body sees no need to add muscle. You already have enough strength for those activities, so your body will invest in other adaptions instead. Strength coach Joel Jamesion calls intensity the signal for muscles to grow, and volume the signal amplifier.
While the signal tells your muscles to grow, without the right amplitude, you will be less likely to make significant progress. You need a certain amount of intensity to send signals, and then you need plenty of reps and sets to get your body to pay attention to the signals you are sending it. A bodybuilding set will have many reps, meaning lots of volume.
A strength training set will be very heavy, meaning lots of intensity. Both of these sets will elicit a similar overall growth response. When doing a program like ours, which mixes powerlifting and bodybuilding, you could say that it is the "total number of challenging sets" that determines growth. Easy sets, or sets that do not get within 2 reps of failure, are not counted, as those will not cause growth.
As you continue with a training program, your threshold increases and you will need ever higher intensities. Your work capacity will increase as well, allowing you to train with greater volume and greater intensity. This is how you will become a beast. For this reason, some advanced bodybuilders spend a tremendous amount of time in the gym doing very long and intense workouts. However, it is usually best to use as little volume and intensity as needed to achieve results.
This means that you should save the more advanced loading schemes and methods for when you really need them. If your hypothetical tank was how many reps you could do before your muscles became so fatigued that you were no longer able to lift with proper technique, you would stop two reps before that happened.
This ensures good, safe technique while still lifting intensely enough to send a signal to your body to adapt. It is also light enough so that you can recover in time for your next set, and for your next workout. Each workout you can use your warm-up sets as a way to gauge whether or not you should increase your weights for the day. However, it is important to consistently work to increase your intensity threshold.
Earlier in the program, take some light weights and do your warmup sets with a lower intensity. For example, for your first day doing dumbbell sumo deadlifts, start with a 50 pound dumbbell and test the water. Perform around eight reps for around two sets. Use this to gauge how much weight you may want to use in your first real set.
As you get stronger you can use heavier weights in the warm-up sets, doing fewer reps. For example, you may perform a light set with eight reps, then a heavier set with just three reps.
These should still be well shy of failure, but you will still be getting your muscles warmed up by lifting fairly heavy weights. When gauging how heavy your first real set should be, err on the side of going too light. Then, if you misjudge the weight for your first set and finish with more than two reps in the tank, simply count that first set as an extra warmup set.
Increase the weight on the bar, try again. Periodized Volume As far as volume goes, we have you starting small, with a relatively high frequency of lifting. You will have three days of full body workouts. This ensures that your muscles have adequate recovery time between workouts while also giving you a hefty dose of growth stimulus.
The volume progressively increases as the phase goes on, with the last week being a very high volume workout. This is an overreaching week, and we're intentionally serving you more than you can realistically recover from. The next phase then begins again with a lower volume week.
This deload week gives you a chance to catch up on your recovery. Because the stimulus from the previous week was so intense, this deload week will often yield the most muscle growth. We then begin the process of increasing the volume again, except this time you will be lifting more weight and doing more advanced progressions of the lifts. Your body will also be bigger, stronger. Recovery Research shows that muscles need about hours to fully recover. However, the central nervous system CNS will always need about 48 hours to fully recover.
This is one reason that we have chosen to divide up the ideal weekly lifting volume into three full body workouts per week. This lets your individual muscle groups finish growing between workouts, and it also lets your central nervous system fully recover. Our volume and intensity protocol is well within what you should be able to recover from. That is, unless you decide to neglect recovery! In order to recover properly from your workouts you need to be eating plenty of protein and calories, since that is what provides your body with the energy and materials that it needs to invest in growth.
That growth happens while you sleep. There is a reason puppies sleep about 20 hours a day. Note from Shane: Marco just got a puppy, so you'll find a few enthusiastic puppy references scattered throughout the eBook.
At this point I am going to pass the torch to Shane and Jared. They are going to go into more depth about how to feed and rest your body so that you can take full advantage of the growth stimulus that my workouts provide. Even a naturally chubby person would be hard pressed to gain 20 pounds over the next couple months, especially when you take away the junk food that makes gaining weight so easy for them. Instead, they gain most of their weight during the holidays, when they feel free to eat triple-size meals, indulge on desserts, skip the gym, and snack on all day long.
Your body is a finely tuned machine with overlapping mechanisms that pressure you into eating exactly enough to stay the same weight. If most people are only able to get fat by binging on junk food during the holidays, how are us naturally skinny guys supposed to get buff on low calorie health food?
We haven't even talked about the fact that we naturally skinny guys have smaller stomachs, smaller appetites, and bigger, more adaptive metabolisms. You probably already know that. I did. That advice is stupid not because it's wrong, but because it's assuming that you have a bottomless pit of willpower. That in your laziest, fullest moments you'll somehow be able to force down another three grilled chicken salads. It does such a poor job of accounting for hormones and psychology that the advice becomes useless.
We need a better strategy, not tough love. So eating enough to build muscle will always take a little extra willpower and planning. But the easier we can make this, the higher your chances of success are. Just a little hill.
This would be okay if they were clear about it, but they aren't. Someone will say that a food is "healthy" when what they really mean is that a food is low in calories. The only reason that it's "healthy" is because it will help a morbidly obese person bring their bodyweight back into the healthy range.
Things like lettuce and celery and whatnot. For a skinny guy, it would be more accurate to call these "unhealthy" foods, since they don't provide calories efficiently enough to allow us to thrive in our bodies.
Things get more confusing still, because a lot of people writing about building muscle don't realize this. They just regurgitate what they're hearing in the mainstream literature. The result? Most bodybuilding diets are full of appetite reduction hacks, like eating unseasoned lean chicken breast and broccoli for dinner, or grilled chicken salads with no dressing for lunch.
Instead of having a 1, calorie dinner, they switch to having a calorie dinner. This creates a deficit of calories for the day, and a deficit of calories for the week.
For most, this will result in losing about a pound of fat. That's all well and good in theory, but for a beefy dude who's used to eating 1, calories for dinner, this means stopping while his stomach is still growling. He's going to spend the night trying fighting the urge to eat the chocolate ice cream his wife bought last week—the ice cream that's just a few feet away from the couch where he's watching TV.
Some nights he might have the willpower to behave, other nights he'll eat the whole 2, calorie tub of ice cream, cancelling out the deficit he fought so hard to create the four previous nights. This is a well known problem, and recently guys like Martin Berkhan popularized a way to solve it—intermittent fasting.
More simply put, you skip breakfast. Zero calories at breakfast means more calories left for later, meaning that the beefy dude can replace his calorie Starbucks Frappuccino with a 0 calorie Starbucks Americano, have his regular lunch, and then have that 1, calorie dinner that leaves him feeling nice and satisfied.
No growling stomach, no late-night ice cream binges, and finally some consistent weight loss. This method works well because ghrelin, the hormone that causes us to feel hungry, is lower in the morning than at night. As a result, many people find it easier to restrict calories at breakfast than at dinner. Moreover, because meals spike protein synthesis, not only will it make it harder to eat enough, it will also reduce the amount of meals that will stimulate muscle growth.
We recommend adding meals to your day, not subtracting them. I know the name of his intermittent fasting protocol LeanGains has made it popular to attempt to build muscle while fasting, but this is because he's a guy who enjoys binge eating who is also at an advanced level where he's gaining weight at such an incredibly slow pace a fraction of a pound per week that he hardly even needs a calorie surplus to grow.
When guys are close to their genetic potential they don't "bulk," they simply eat enough food and enough protein to support strength gains in the gym. They gain 0. First, it makes it very hard to eat junk food, since most junk food is a combination of carbs and fat.
Second, starchy carbs tend to be pretty delicious, making them pleasant to eat in large quantities. Instead of rice, peas and croissants, they have cauliflower, broccoli and onions. These foods take up a lot of space in the stomach because of their high water content, and they're slow to digest because of their high fibre content.
For us skinny guys, whole food carbohydrates are a delicious and nutritious source of muscle-building calories. Feel free to eat plenty of bread, rice, potatoes, oatmeal and fruits.
We want to fill our stomach up with lots of nutrients and fibre and whatnot, but also calories. Low fat diets encourage weight loss in a similar way to low carb diets: because most junk food is a combination of fat and carbs, avoiding either of these macronutrients makes it very hard to eat junk food.
And like carbs, fat can be pretty damn delicious, making it easy to eat in large quantities. There's something else about fat though. How It Works. How to fill out and sign polowick online? Stick to these simple actions to get Bony To Beastly Pdf prepared for sending: Find the document you want in our collection of templates. Open the document in the online editing tool. Read the guidelines to learn which info you need to provide. Choose the fillable fields and add the necessary details.
Add the relevant date and insert your e-signature when you fill in all other fields. Look at the completed form for misprints and other errors. In case there? Save the filled out document to your gadget by hitting Done. Send the e-form to the parties involved. Get form. Get Form. Skinny-guy supplements. If you want to use supplements, you'll learn about the few supplements that are proven to help skinny guys get bigger and stronger. We'll even teach you how to make homemade mass-gainer shakes and protein bars.
With that said, supplements are often overrated, totally optional, and by no means required to get the results we promise. Most of all, we'll help you build muscle, gain weight, and crush the scale every week.
We suspect you want to build muscle fast. No, we go after muscle gain aggressively, mercilessly. You won't be. We're all-natural. But it's nice if people wonder, right? Conventional bulking—done right. We won't lure you in with the latest revolutionary muscle-building techniques. Those rarely work. This is a workout routine built out of the fundamentals of conventional hypertrophy and strength training.
These methods have stood the test of time, they've been proven in the trenches, refined by meta-analyses, and used by us over the past decade to help over 10, other skinny guys bulk up. We aren't reinventing the wheel, we're just focusing on what matters most, and we're doing it properly.
That's how Marco gained 70 pounds, how Shane gained 65 pounds, and how Jared gained over 50 pounds. We didn't look for the magic secret, we just made sure that we were doing everything correctly, getting our priorities straight, and lifting for muscle growth.
Killer aesthetics. Looks aren't everything, but it's cool to look awesome. What's interesting is modern attractiveness research study shows it's mainly the muscles in our upper bodies that determine how good we look, and that muscle size and strength are near-perfectly correlated.
Putting those two facts together, the best way to improve your appearance is to become stronger overall, perhaps with a bit of emphasis on your upper body, such as your shoulders, arms, chest, and back.
Now, we're not talking about targeting your inner chest or anything like that. But we are talking about focusing on more than just the squat, bench press, and deadlift. By including more overhead work for our shoulders, pulls for our upper backs, curls for our biceps, and extensions for our triceps, we can build bigger and stronger bodies that look much better.
We can even train our necks. Does that mean that we should avoid our legs? Of course not! But it does mean that becoming strong at chin-ups, overhead presses, and biceps curls is a key part of building an attractive and capable physique.
No more lanky arms. Being naturally skinny often means we have slightly different proportions from the average man. For one, we tend to have proportionally longer arms and thinner bones. We often need to pack more muscle onto our arms before they look strong. Marco had to bring his arms up to Following a basic strength training approach centred around compound lifts is all well and good, but without plenty of direct arm work—biceps curls, triceps extensions, shoulder raises, even wrist curls—our arms usually lag behind.
No more lagging chest. If you have a naturally narrow shoulder structure or a naturally thinner rib cage, it can be hard to build a big chest, and it can be hard to build a strong bench press. We'll teach you how to bench press better, we'll teach you how to bench press more weight, and we'll give you a variety of lifts that will bulk up even the most stubborn of chests. This is how Shane built a pound bench press. Our workouts take into account all of the bulking research published up until Since then, he's trained clients ranging from regular skinny guys to college, professional, and Olympic athletes.
We use a mix of formal education, research, personal experience having each gained over 60 pounds , over 10 years of in-person coaching experience, and over 10 years of experience coaching people online with the Bony to Beastly Program. We take a gamer's approach to min-maxing — because we love this stuff. Our exercise selection, rep ranges, weekly lifting volume, tempo— everything. We want this program to be the very best it can be. All of this is clearly organized exercise by exercise, workout by workout, phase by phase.
No guesswork involved. Just follow the workout routine, record how much you're lifting, outlift yourself every workout, and collect your muscle gains every week. Eating for muscle growth doesn't need to be complicated. You need to eat enough calories to gain weight, and you need to eat enough protein to build muscle. Simple, right? Kind of. There's quite a bit we can do to make it even simpler. We'll show you how to cook a week's worth of dinner in one pot by making hardgainer stews and chilis.
We'll show you how to make two weeks worth of homemade protein bars that you can bring on the go with you. And how to blend up a perfect smoothie for breakfast in two minutes flat. We've even got muscle-building desserts.
Diving deeper into the details, there's quite a bit of research showing that eating the right proportion of carbs and fat—getting your macros right—can result in faster, leaner muscle growth.
That can get a bit more complicated, but we've done that work for you. We'll give you recipes that already have the right ratios of protein, carbs, and fat, with their calorie and macro contents calculated for you. Remember, we're naturally skinny ourselves. Even once we figured out what to eat, we had trouble fitting it into our too-small stomachs. Later, we realized that a lot of the health-conscious meals we were eating were weight-loss meals masquerading as muscle-building meals.
So we made a Gain - Easy Recipe book. All of these meals are designed to be easy on your appetite and easy to digest. We should also point out that we're, you know, regular people. We have wives and kids and social lives. These are delicious recipes that are healthy, easy to prepare, and easy to share. And our approach to nutrition is flexible. These recipes are here to help, but you're free to eat anything else that you want.
Oh, and did we mention that you can do this entire program from a cafeteria? Some of our best transformations have been from guys in the military or in college. We can make do with almost anything. But if you want to cook your own food, we can make that way easier. There's a lot of fuss over doing lifts correctly. The injury rates when following a good weight lifting routine are fairly low, and chronic injuries often warn us long before they strike. As long as you aren't grinding through joint pain workout after workout, you'll be okay.
In fact, the most common injury is dropping weight plates on toes. Some people lift weights recklessly. Yeah, that's foolish. Jerking weights around isn't the right way to do it. But it's just as bad to approach exercise with the mindset that we're fragile. We aren't. Our bodies are highly adaptive and strong. When we stress ourselves in the gym, it doesn't just build muscle, it also strengthens our bones, tendons, and connective tissues. Even if you're skinny and sedentary, your body is capable of incredible adaptations.
I gained my first 20 pounds in my basement using rickety equipment I found on the side of the road. And this was ten years ago, back before YouTube videos were widely available to explain the lifts.
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