Today we’re going to share five rare muscle building tips for skinny guys who want to build muscle quickly and naturally. Â The information below will require you to read with an open mind.
Muscle Building Tip #1 For Skinny Guys: Train on a stable surfaceÂ
Unstable surfaces are more neurologically challenging. Let’s compare a supine dumbbell chest press on a ball versus a dumbbell chest press on a bench. Â During a supine dumbbell chest press on a ball, most skinny guys will barely be able to press 50 pounds a side and the unstable surface will result in firing the lateral stabilizer motor units you don’t need (to prevent you from flipping off the ball), so it reduces neural drive from the muscles you do need and are trying to improve (pecs, shoulder flexors and triceps). Â Whenever the body recognizes an unstable foundation for force production, its force generating output is orchestrated (down-regulated) accordingly. Â In short, overloading the muscle is required to stimulate new muscle growth so why limit the load? There’s no point! Â And if you think you’re “core” is getting a workout, it’s not because those muscles are only acting as stabilizer. You’re not overloading your “core” muscles with sufficient stimulus so trying to build your chest up on a stability ball is a big waste of time.Â
Muscle Building Tip #2 For Skinny Guys: Clarify your goals
Here’s a really dumb thing for a skinny guy to say, “I want to gain a lot of mass!” Can you be any more vague? A better goal is, “I want to gain 12 pounds of muscle by July 1st.” Â You need specific and measurable goals if you ever want to see them become real.
Muscle Building Tip #3 For Skinny Guys: Stop believing, “You got to shock the body.”
Even today, you’ll hear this quote come up in gyms, forums, infomercials and other media with the belief that “you have to tear down the muscle and then build it back up.”  But is this true? Absolutely, the catalyst for change is variation from your norm level of fitness. But the idea that one has to annihilate one’s tissues and physiological/neurological processes must be brought to question. Is getting a sun burn necessary to experience a tan? Does increased bone density require a fracture?  Do calluses require lacerations? Does tendon strength require tendonitis? Does ligament strength require a rupture? When seeking adaptation, the goal should be to seek out least amount of unaccustomed activity. In fact, you want the stimulus to be virtually imperceptible as an increased challenge. This would be considered the most ideal stimulus for the most immediate adaptation response, especially in the beginning.  In weight training, we strive to increase our loads approximately 2% each workout. Anything more and you’ll move more towards microscopic tissue damage  and associated signs to injury including delayed onset muscle soreness, edema and lengthy recovery period.
Muscle Building Tip #4 For Skinny Guys:Â More is less!
This is a training principle that extends from the above tip, and stresses that for many instances, you will get a quicker training effect from doing a smaller amount of training. Â In short, you will see more results when doing less training.
90% of people use volume as the primary stressor and get the result they seek 10% of the time. 10% of people use intensity as the primary stressor and get the results they seek 90% of the time.
Be careful when you hear high volume people say, “I got results from using high volume…see, it’ works!” because it usually works for other reasons.
Muscle Building Tip #5 For Skinny Guys: Always ask, “Is there anything I can do before this… to better prepare for this… to lesson the leap?”
Can running have a positive influence on your health? Of course, but the level of participation is key. Why do people spends months recovering from a marathon? Was 26.2 miles the perfect distance for each of those 20,000 people to run on that given day at that time of the day? Â There are many variables that must be progressed based on what you are currently accustomed to. Â Here are some areas of progression that must be considered:
- From none to some
- From sloppy to controlled
- From small range of motion to large range of motion
- From stable surface to unstable surface
- From light to heavy
- From slow to fast
- From minimal volume to more volume
- From minimal effort to maximal effort
Understand that “micro progressions” are not “wimpy”. It simply means, “You’ve got to EARN THE RIGHT to do more, go faster, lift heavier etc. And CONTROLLING EVERYTHING YOU DO is the key!” It’s not about how much you do but HOW WELL you do it! Â Remember, we’re trying to get a sun tan, not a sun burn!
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haha wish i had enough money for this barely turned 17 and currently 127pounds 5’5 i workout 3 days a week drinking supplements and no results i hope someday i can get this and it is not a lie awsome story though.
Hey Vince! I just stumbled onto this program and I would like to get started.I’m 17, 5’9″ and 140 pounds and I just want to gain some muscle where do I start?
Hi Vince,
I’, 28 and i weigh 80lbs and I’m 5’1 so i do gain weight but its very rarely and i don’t feel like eating its like i can go on a whole day without eating, right now I’m weight training so i can it has increased just a lil bit of eating by doing that, i want to weight at 140lbs in a year is that possible? so that is like 60 pounds can i achieve all that in a year? if so let me know how with full details of what to eat and how to exercise.
P.S. ONE OF THE SKINNIEST GUY YOU’LL EVER ENCOUNTER PERHAPS LOL.
Thanks
Sunny
Hey Vince, im still 17. Uhm where do i buy your No Nonsense Muscle Building book? I dont know where i can buy it because, im a filipino, here in philippines. And i want to buy your No Nonsense Muscle Building book. I want to download it on your site, but i dont know and i dont have an credit card… I need an help of you…
http://www.vincedelmontefitness.com/welcome-presentation.php You do need a credit card or paypal.
Hey, my name is Dylon and I’m confused on what program I should use. I see all different stuff on your site and it’s a little overwhelming. I’m a skinny guy trying to get ripped.
Thanks
Start with No Nonsense Muscle Building – that is my entry level muscle program for beginners.
How do you calculate a 2% load gain per workout? Example?
If you lift 100 lbs, a 2% increase would make your next set 102 lbs. Hard to do unless you have plate mates in 1kg increments…
Do you have any particular workouts for us tall skinny guys (6″4 and 88kg) who want to put on muslce? I’m 38.
Yes, No Nonsense Muscle Building. I suggest all my clients start here to lay a foundation before my advanced programs.
I weigh 55Kg and always maintained the same weight from when I was 18 years old. Now I’m 29. I’m skinny with a waist of 27″, 18″ Tigh, 10″ arms. I really wish to gain weight. How can I calculate targeted measurement of effected muscle growth? I f for e.g. I need to Gain 20Kg how can I calculate that in waist measurement, tigh measurement, arms (biceps) etc.?
You’re over thinking this. Measure to assess progress and make changes.
” In weight training, we strive to increase our loads approximately 2% each workout”
what, exactly, does that mean. can you give me an example. is it 2% more TOTAL weight lifted during the workout? is it 2% more total reps?
Either or.
I am an old fart, so I will not gain muscle as quickly as you young bucks. I found that switching from a five day workout(one body part per day) to a three day workout(whole body workouts three times per week) has seemed to trigger a little more growth in my muscles and I seem to be getting a little stronger and more defined. I will be 58 on May 4th, so I’m not a spring chicken anymore. I eat about 2200 calories on days I work out, and about 14 to 1500 on rest days, with periods of fasting on my rest days lasting anywhere from 12 to 18 hours or so. (Brad Pilon’s Eat, Stop, Eat) My weight fluctuates between 170 and 176 or so and my waist does stays the same size. I went from a 44 inch waist to a 33, and lost almost 100 pounds, so I consider this progress. I am weak in the chest and lack development there, but am making some progress there also, though at my age, it is slow. All I can do is keep trying.
Yup! Learning the methods of lifting (i.e. Intentions) in Ben’s program would be great for you TJ. You’ll learn how to get MORE out of LESS weight. Less wear on your joints. If you don’t have MI40, consider it. http://www.mi40system.com Keep it up!
I’m struggling to gain weight. I’m eating 5,000 calories a day. All organic. Lots of protein, fruit, vegetables, only potatoes, healthy fats, and zero grain. I work out 3 days a week with a trainer. However, I play basketball every day for an hour at least for scholarship reasons. I remember your pics as a runner, so I know you know firsthand what I’m dealing with and wonder if you had any ideas to gain some weight and size. I’m 6’2, 163. Solid, strong, but Skinny. I need more muscle and weight for my sport, but my sport burns the calories and I’m frustrated!
If you’re truly eating that much, the stimulus of your training is not sufficient enough. I really need more info but I suspect the answer might be related to HOW you’re training or NOT training…
Thanks for responding! I truly am eating that much. I track every calorie and protein/carb/fat ratios on a food program. I just assumed all the running was ruining my chances for growth, thought I’d make quicker gains with a trainer than with your cd’s. Guess I better get them back out!
I experienced that stability ball is good for lower abs exercises and getting a better balance.
Hi Vince , Should I always feel muscle soreness the day after a muscle group training. I always feel that if do not feel soreness the next day I did not train hard enough is that right ?
Thank you
You’re usually sore when you do a load, tempo, volume or intensity you’ve never done before.
im afraid thats not possible, only through medical/surgical solutions
Please suggest me workout to boost our pituitary gland for increase height.