Skinny guys are ectomorphs and hardgainers by nature and they have a difficult time gaining muscle mass and weight. If there are a bunch of guys who are more motivated and dedicated in the gym, it's definitely them. The reason is that skinny guys find it more challenging to change their scrawny physiques to one which commands attention. Of course, it's not easy and can be discouraging at times but in this article, am going to give you an insight on the skinny guys guide to getting big:

By following these 3 fundamental rules, you will make progress in no time.

Training

This is where I notice several skinny guys make a big mistake. Many times, I have seen skinny guys doing endless bicep curls. Bicep curls is an isolation exercise and while it's great to develop your biceps, this is not where you should focus your efforts on. If you really want to get big, compound exercise is your answer. Your goal is to perform exercises which target several muscle groups in a single movement like pull-ups, push-ups, dips, bench press, bent-over rows, deadlifts, military press, squats, lunges, pull-downs and so on.

You also need to lift weights heavy enough which allows you to perform in the 8-12 repeats range. If you lift too light weights which allows you to perform in the 15-25 repeats range, you're not going to get big. Your workout should not last too long, just 30-45 minutes of heavy and intense exercise should suffice 3-4 times per week. Try to aim for 3-5 sets per exercise with 45-60 seconds rest in between. For exercises like pull-ups and dips, simply try to do as many reps as you possibly can as it will be more difficult initially to use sets and reps. Here is a sample workout routine focusing entirely on compound exercises:

Monday - Bench Press and Bent-over Rows
Tuesday - Deadlifts and Squats
Wednesday - Off
Thursday - Military Press and Pull-Downs
Friday - Pull-Ups, Dips and Push-Ups
Saturday - Off
Sunday - Off

Repeat.

Nutrition

If you don't feed your body properly with the right foods, you're not going to give your best in your training. This is why nutrition accounts to at least 75% of your overall progress. If you don't eat enough of the right kinds of foods, you simply won't grow and get any bigger. In fact before getting into training, you should already have a proper nutrition plan in place or else, you are simply wasting your time at the gym. I repeat, you are wasting your time at the gym if you are not eating right. As an ectomorph, you definitely need to increase your calorie intake to gain muscle mass and weight. Unfortunately frequent trips to the grocery stores will be part of your lifestyle which you have to adhere to.

Things you should add to your shopping list include but not limited to chicken/turkey breast, fish, lean beef, eggs, whole milk, wholegrain oats, brown rice, sweet potatoes, beans, nuts, vegetables(broccoli, asparagus, green beans), fruits(bananas, strawberries, blueberries), natural peanut butter, canned tuna. These are staple bodybuilding foods you should have at home. Try getting 4-6 meals per day every 3 hours in fist-sized portion servings. Bodybuilding supplements can also be added to your list. You don't need any fancy supplements, just a whey protein isolate powder should do and it's ideal post-workout with some bananas and milk mixed in a blender. A protein powder like Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound works best. You can also create a homemade weight gainer shake to load up the calories and have it as a meal replacement. Here is a simple recipe:

12 ounces of whole milk
½ cup of wholegrain oats
1 scoop of 100% whey
2 tablespoons of natural peanut butter
1 ripe frozen banana(Peel before freezing)

Mix everything in a blender for a cold and tasty weight gainer shake.

Sleep

Sleep is extremely vital because it's during sleep that your muscles really grow not when you train. Try getting at least 7-8 hours of quality sleep each night. Getting enough rest will also ensure your energy levels are high enough for your workout sessions and that you're not lethargic and tired.

There you go, if you want to get a deeper insight and insider tips and advice on the skinny guys guide to getting big, I highly recommend Muscle Gaining Secrets specifically designed for hardgainers. All the best.

Muscle Gaining Secrets - 90 Day Skinny-to-Jacked Transformation Plan.HOT Discover 5 main reasons why all skinny guys are dead wrong in their muscle building approach.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.