How To Bulk Up Fast As A Skinny Guy | My Complete Guide

Joe Fazer

6 Feb 202206:35

Summary

TLDRIn this video, Joe shares his ultimate guide for skinny guys trying to bulk up, based on his personal experience of gaining 30 kg. The guide covers three main areas: diet, training, and other tips. He emphasizes the importance of a calorie surplus, suggesting calorie-dense meals and high-calorie shakes. Joe also highlights training with heavy compound lifts, full-body workouts, and progressive overload. He stresses the need for enough sleep and minimal supplements, focusing on essentials like protein powder and creatine. This video offers practical advice for skinny guys aiming to build muscle.

Takeaways

💪 Joe has gained 30 kilos after years of trying different diet and workout plans to bulk up.
🍝 Diet is the most important part of bulking up. Skinny guys need a calorie surplus to gain weight.
🍕 High-calorie, dense meals like pesto pasta, burgers, and pizza are helpful, even if they're not the healthiest options.
🥤 Liquid calories, like the 1000-calorie Phaser Shake, are an easy way to increase calorie intake.
🍗 Protein is key for muscle growth. Aim for 1 gram of protein per pound of body weight daily.
💧 Drinking water helps expand your stomach, making it easier to consume more food.
⏲️ Eating fast without distractions helps prevent feeling full too quickly. Set a five-minute timer during meals.
🏋️‍♂️ Focus on full-body workouts and compound lifts like squats, bench presses, and deadlifts instead of isolating muscle groups.
📈 Progressive overload is crucial—gradually increase the weight to keep making gains.
😴 Sleep is essential. Aim for at least eight hours of rest to maximize diet, training, and supplement results.

Q & A

What is the main challenge for skinny guys trying to gain weight?
-The main challenge is being in a calorie surplus, which is difficult due to high metabolism and small appetites.
What is the first tip Joe gives for increasing calorie intake?
-Eating calorie-dense meals such as pesto pasta or fast food like burgers and pizzas.
Why does Joe recommend liquid calories for gaining weight?
-Liquid calories are easier to consume than solid food, allowing for a higher calorie intake without needing a large appetite.
What is the Phaser Shake and how many calories does it contain?
-The Phaser Shake is a high-calorie shake that Joe created, containing 1000 calories.
How much protein should someone aim to consume according to Joe's advice?
-One should aim for about one gram of protein per pound of body weight.
What is Joe's first tip for increasing appetite?
-Drinking a lot of water to help train the stomach to expand and accommodate more food.
What is the purpose of using a five-minute timer while eating?
-Using a timer helps to focus on eating quickly without distractions, allowing one to eat more before feeling full.
Why does Joe advise against the bro split workout routine?
-The bro split limits muscle groups to one training session per week, whereas a full-body workout allows for more frequent training.
What is progressive overload and why is it important?
-Progressive overload is the gradual increase of workload on lifts, which is crucial for making consistent strength gains.
What are the recommended rest times for compound lifts and hypertrophy exercises?
-For compound lifts, aim for 3-5 minutes rest between sets, and for hypertrophy exercises, about 1 minute.
What supplements does Joe recommend for skinny guys trying to bulk up?
-Joe recommends creatine, protein powder, protein bars, and high-quality weight gainer shakes.
How much sleep does Joe suggest for optimal muscle growth and recovery?
-Joe suggests getting at least eight hours of sleep per night.

Outlines

00:00

💪 Introduction to Joe's Bulking Journey

Joe introduces himself and shares that he's always struggled with being extremely skinny. Over the years, he's tried multiple diets and workout plans to gain weight. Now, he's 30 kilograms heavier and ready to share his knowledge. In this video, he provides an ultimate guide for skinny guys who want to bulk up, splitting the video into three sections: diet, training, and general tips.

05:00

🍕 Diet Tips for Skinny Guys

Joe emphasizes the importance of diet for skinny guys trying to bulk up. The goal is to be in a calorie surplus, but this is challenging due to fast metabolism and low appetite. He offers key tips like eating calorie-dense meals such as pesto pasta, burgers, and pizzas. While clean, healthy foods are ideal, they aren't calorie-dense, making it harder to consume enough. He also introduces liquid calories as a game-changer and shares his high-calorie 'Phaser Shake' recipe, containing 1,000 calories. Joe also stresses the importance of getting enough protein, aiming for 1 gram of protein per pound of body weight.

💧 Expanding Your Appetite

Joe acknowledges that many skinny guys struggle with a low appetite, making it difficult to eat enough. He shares two key tips to increase appetite: drink a lot of water to expand the stomach and use a five-minute timer when eating. This timer method involves focusing solely on eating without distractions to help consume food faster before the brain signals that you're full. These strategies helped Joe overcome his struggles with eating enough calories.

🏋️ Training Mistakes and Better Alternatives

Joe highlights a common mistake in workout routines: the 'bro split,' where each muscle group is trained only once a week. He recommends full-body workouts three days a week, which allow each muscle group to be trained multiple times. In the gym, he advises focusing on heavy compound lifts like squats and bench presses, mixed with lighter isolation exercises for hypertrophy. Joe also stresses the importance of progressive overload, gradually increasing weight over time for continued gains.

⏲️ Rest Times and Their Importance

Joe concludes the training section by explaining the importance of proper rest times during workouts. For heavy compound lifts, resting 3-5 minutes between sets is crucial, while for lighter isolation movements, 1-minute rests are sufficient. He debunks the myth that shorter rest times lead to better gains, emphasizing that adequate rest is key for muscle recovery and growth.

🛌 Supplements, Sleep, and General Tips

In the final part of the guide, Joe covers general tips, starting with supplements. He clarifies that while supplements aren't necessary, they can help. He recommends creatine, protein powder, protein bars, and weight gainer shakes for skinny guys. He also stresses the importance of sleep, advising at least 8 hours a night, as even the best diet and training won't be effective without sufficient rest. Joe wraps up by promoting MyProtein supplements, offering a discount code to viewers.

Mindmap

Keywords

💡Skinny

The term 'skinny' in the context of the video refers to individuals who are naturally thin or have a low body mass. It's used to describe the speaker's initial physical state and the target audience he aims to help. The video is tailored for those who struggle with gaining weight and muscle mass, which is a common challenge for skinny individuals.

💡Bulk Up

'Bulk Up' is a fitness term that refers to the process of increasing one's body mass, particularly muscle mass, through a combination of strength training and a caloric surplus diet. In the video, the speaker shares his personal journey and tips on how to effectively bulk up, which is the central theme and goal for the audience he is addressing.

💡Calorie Surplus

A 'calorie surplus' is a condition where a person consumes more calories than they burn, leading to weight gain. In the video, the speaker emphasizes the importance of being in a calorie surplus for skinny individuals to gain weight, suggesting that it's a fundamental part of the bulking up process.

💡Metabolism

Metabolism refers to the chemical processes that occur within a living organism to maintain life. In the context of the video, the speaker mentions that skinny guys often have high metabolisms, which makes it harder for them to gain weight because they burn calories at a faster rate.

💡Calorie Dense Meals

'Calorie Dense Meals' are meals that are high in calories but may not be very large in volume. The speaker recommends these types of meals as a strategy for increasing calorie intake, such as pesto pasta and burgers, which are examples he provides to help skinny guys meet their calorie goals.

💡Liquid Calories

Liquid calories refer to the calories consumed in the form of beverages. The video suggests that drinking high-calorie shakes can be an easier way to increase calorie intake compared to eating solid foods, as it's often harder for skinny individuals to consume large volumes of food.

💡Protein

Protein is a macronutrient essential for muscle growth and repair. The speaker advises getting a gram of protein per pound of body weight, highlighting its importance for muscle development. This is a key nutritional aspect of the bulking up process discussed in the video.

💡Appetite

Appetite refers to the desire to eat food and the capacity for consuming it. In the video, the speaker acknowledges that having a small appetite can be a barrier to gaining weight and offers tips to increase it, such as drinking water and using a five-minute timer to speed up meal consumption.

💡Compound Lifts

Compound lifts are exercises that involve multiple muscle groups and joints, such as squats, bench presses, and deadlifts. The video emphasizes the importance of these exercises for muscle growth, suggesting that they should be a central part of the workout routine when bulking up.

💡Progressive Overload

Progressive overload is a training principle that involves gradually increasing the stress placed upon the body during exercise to cause progressive adaptation. The speaker stresses the importance of this principle for making gains in strength and muscle size, advising viewers to consistently increase the weight they lift.

💡Rest Times

Rest times refer to the periods of rest between sets of exercises. The video clarifies that short rest times are not necessary for all types of exercises, suggesting three to five minutes for heavy compound lifts and about a minute for lighter hypertrophy movements.

💡Supplements

Supplements are products taken in addition to regular food intake to increase the intake of nutrients. The speaker mentions a few supplements that can aid in the bulking process, such as creatine and protein powder, but clarifies that they are not necessary and should be used as a辅助 to a balanced diet and proper training.

💡Sleep

Sleep is essential for recovery and muscle growth. The video emphasizes the importance of getting enough sleep for the body to repair and grow, suggesting at least eight hours a night as a general rule of thumb. Adequate sleep is presented as a crucial factor in the overall bulking up process.

Highlights

Joe has struggled with being skinny his whole life and has tried various diets and workout plans to bulk up.

He managed to gain 30 kilos and now shares his ultimate guide for skinny guys looking to bulk up.

The guide is divided into three sections: diet, training, and other general tips.

The key to bulking up as a skinny guy is to be in a calorie surplus, but it's difficult due to high metabolism and low appetite.

Joe recommends calorie-dense meals like pesto pasta, burgers, and pizzas to make it easier to consume more calories.

Liquid calories, such as high-calorie shakes, are a game-changer and help get more calories without feeling too full.

Joe introduces his 1,000-calorie 'Phaser Shake,' which he used during his bulking journey.

Protein intake is essential, with the goal being 1 gram of protein per pound of body weight.

Tips to increase appetite include drinking water to expand the stomach and setting a five-minute timer to eat meals quickly.

Joe advises against the 'bro split' workout plan, favoring a full-body workout split 3 days a week for better muscle growth.

The focus in the gym should be on heavy compound lifts combined with lighter hypertrophy exercises.

Progressive overload is crucial for making gains, meaning gradually increasing the weight you lift.

Supplements aren't necessary, but creatine, protein powder, protein bars, and weight gainer shakes can help.

Joe emphasizes the importance of getting enough sleep, recommending at least 8 hours per night.

Rest times between sets should be around 3-5 minutes for heavy lifts and 1 minute for lighter exercises.