How To Bulk Up Fast As A Skinny Guy | My Complete Guide
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
💪 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.
🍕 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
💡Bulk Up
💡Calorie Surplus
💡Metabolism
💡Calorie Dense Meals
💡Liquid Calories
💡Protein
💡Appetite
💡Compound Lifts
💡Progressive Overload
💡Rest Times
💡Supplements
💡Sleep
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.
Transcripts
hi i'm joe as many of you know my whole
life i've always been skinny like really
skinny and over the last several years
i've tried literally everything to try
and get bigger every diet plan every
workout plan some stuff worked and some
really didn't but now i'm here
not the biggest guy in the world but 30
kilos heavier than the guy on the left
you see i know first hand how hard it is
to walk up as a skinny guy so in this
video i want to share with you
everything that worked for me this is my
ultimate guide for skinny guys trying to
bulk up
okay so this video is going to be split
up into three parts diet training and
other let's start with the most
important diet we're skinny guys we
obviously need to gain weight in order
for us to do that we need to be in a
calorie surplus but i know firsthand as
a skinny guy this is extremely hard and
the reason why is because one we have
the highest metabolism ever and number
two our appetites suck so while it's not
easy here are my best tips to getting
the calories in first calorie dense
meals such as pesto pasta this bowl of
pesto pasta here has 1200 calories in
imagine you get one of these down you
every night burgers ben and joey's even
pizzas now i know what you're probably
thinking joe surely i should get my
calories from healthy nutritious foods
like chicken rice and broccoli in an
ideal world yes that'd be great but i
know how hard it is i tried to bulk up
the clean way only healthy meals but the
problem with that is these foods aren't
as calorie dense so you need to eat
higher volumes of them and my appetite
just couldn't do that so i'm not saying
don't eat healthy i'm just saying don't
restrict yourself if you need a pizza to
get the calories down you eat a goddamn
pizza tip number two for getting the
calories in liquid calories this is a
game changer you see drinking 1000
calories is a hell of a lot easier than
eating 1 000 calories let me introduce
you to the phaser shake this is a high
calorie shake i made a couple years ago
it contains 1 000 calories here are the
ingredients if you want to make it
yourself i created this shake a while
back and honestly it saved me i just
took it with me on the bus to school
most days but if i was ever not hungry
and i needed calories in me i just drank
one of these shakes tip number three
protein this is obviously so important
for the gym and the general rule of
thumb is you want to be getting a
grammar protein per pound of body weight
for example i weigh 176 pounds now so i
want to get about 176 grams of protein
in me a day okay okay we have the meals
we have the high calorie shakes and we
know how much protein to get in but we
still have the problem of having a
appetite i personally used to just chuck
half my food in the bin because i got
way too full up so here's my tips to
increase the new appetite tip number one
a very very simple one drink a lot of
water if you want to eat more you need
to train your stomach to expand drinking
water does that it expands to stomach
meaning you can physically get more food
inside of you tip number two for
increasing your appetite
a five minute timer now let me explain
when you eat most of the time you have
distractions such as your mobile phone a
tv books etc this results in you eating
your meals slower the slower it is to
eat the more time the brain has to
realize how much food it's consuming and
then it's going to tell your body that
it's full up but if you cut out all your
distractions and just purely focus on
getting your meal down as fast as
possible you can eat more before your
brain starts to realize that it's
getting full so for your meals put your
headphones on get a banging tune on and
then set a five minute timer for those
five minutes you are focusing on nothing
but purely getting the food in your body
this sounds weird but honestly it helped
me massively that's pretty much it for
diet if you do want some more ideas for
high calorie foods i've made tons of
videos on it and i'll leave the links to
them in the description let's go on to
training next the common mistake i see
guys do is they run something called the
bow split this is where you split your
workouts into only one muscle group
procession for example monday chest
tuesday back wednesday legs thursday
shoulders friday arms you see only one
muscle group each session and the reason
this sucks is because it's restricting
you to only training each muscle group
only once a week compared to if you did
something like a full body workout split
three days a week you'll train each
muscle group three times in a week
instead of just once so if you're doing
the bro split please stop now when you
actually get into the gym for your
training you want to be doing a lot of
heavy compound lifts you know like
squatting benching deadlifting all of
that sort of stuff and then mitch with
that you also want to do a bit more
lighter hypertrophy stuff like bicep
curling tricep extensions etc for
complete beginner i'd recommend the
program i created but if you want a free
one this program is amazing as well it's
a three day a week full body split which
we mentioned is great and it prioritizes
getting stronger on the big lifts so a
lot of squatting benching deadlifting
pressing and rowing and then at the end
it also has its isolation work like
bicep curls face pulls and don't be
afraid to add exercises that you enjoy
into the split now without a doubt the
most important part about training is
prioritizing something called
progressive overload please research
into this as it's so important and
you'll make exponential gains put it
simply it's where you gradually increase
the workload on your lift so every
session you go in you want to put more
on the bar than you did the previous
session i'm gonna leave a lot of links
in the description to great videos
explaining it fully but please look at
them now finally to conclude the
training section i want to speak about
rest times don't think you need to have
very short rest times to make better
gains that's not true at all on your big
compound lifts like squatting benching
deadlifting you want to be having about
three to five minutes between each share
and then for more lighter hypertrophy
movements like tricep extensions for
example aim for about a minute between
each set
okay finally we're going to move on to
the third topic
other this is basically where i just go
over some general tips and we'll start
with supplements unlike what you may
think supplements aren't necessary at
all but in some cases they can help out
a little bit these are the only
supplements i'd recommend creatine
protein powder protein bars and for
those skinny guys a high quality weight
gainer shake a second general point is
about sleep your diet can be perfect
your training can be phenomenal and you
can be taking all the supplements in the
world but this is completely useless if
you aren't sleeping enough my general
rule of thumb is try and get at least
eight hours a night
that is my conclusive guide to bulking
up as a skinny guy i really hope this
video helped cheers for watching guys
thanks for watching the video if you
enjoyed i'd really appreciate it if you
could hit the like button and maybe also
consider subscribing and lastly if you
want to get any supplements like protein
powder creatine pre-workout head over to
my protein which is the first link in
the description use my code joe at
checkout which will save you 37 of your
entire order not only is it the cheapest
way to get supplements but it also helps
me out a ton cheers guys
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