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

Summary

In 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.