A skinny guy doing deadlift in the gym

10 Ways Skinny Guys Can Build Muscle

Muscle is not only a key component of athletic performance, but it’s essential for overall health.

Even if you don’t work out regularly, there are ways to build muscle without lifting weights or doing cardio

If you’re looking to build muscle, you don’t need to be a bodybuilder.

In fact, being skinny can actually help you build muscle faster. Here are some tips on how skinny guys can build muscle:

Skinny Guy
Skinny Guy

Table of Contents

Learn how Skinny Guys Can Build Muscle

  • First, make sure that you have a good diet. Eat foods that contain protein and healthy fats, and avoid eating too much sugar or carbohydrates. These foods will help you to increase your muscle mass.
  • Next, exercise regularly. Even if you’re not bodybuilding, exercising will help you to improve your overall fitness and tone your body. You can choose from a variety of exercises that target different muscles in your body.
  • Finally, keep track of your progress. Keep a journal in which you track the number of calories that you consume each day, the number of times that you exercised, and the results that you achieve. This will help you to stay motivated and achieve your goals.
A man with muscle
A man with muscle

What is Muscle?

Muscle is a type of tissue that helps us move our bodies. It’s made up of tiny cells called muscle cells.

Muscle cells contain a protein called myosin. Myosin helps to make the muscle cell contract. When the muscle cell contracts, it causes the muscle to do work.

There are three main types of muscles: skeletal, cardiac, and smooth muscles. Skeletal muscles are found in your arms, legs, and chest.

Cardiac muscles are located in your heart and stomach. Smooth muscles are found throughout your body, including in your skin and gut.

The more muscle you have, the more weight you can lift and the faster you can move. Muscle mass is important for overall health and fitness. It helps you burn calories and stay healthy overall.

So what can skinny guys do to build muscle?

  • The first step is to identify which type of muscle you need to build.
  • Then, you need to find ways to exercise that muscle group. You can do cardio or resistance training workouts. You can also try weightlifting exercises that are specific to your target muscle group.
  • And lastly, make sure to eat a balanced diet that includes plenty of protein and calories.
A muscular man
A muscular man

The Types of Muscles

There are a lot of different muscles in the body, and each one is responsible for a specific task. To build muscle, you need to focus on building the right type of muscle.

There are three main types of muscles in the body: skeletal, cardiac, and muscular.

  • Skeletal muscles are responsible for moving bones and joints.
  • Cardiac muscles help to pump blood throughout the body.
  • Muscular muscles are responsible for movement and strength.

Skeletal muscles are slow-burning and require a lot of time to fatigue. This is why they are usually used to move heavy objects or perform long physical tasks.

Cardiac muscle is a faster-burning muscle that is used for activities like running or jumping. 

Muscular muscle is the most powerful type of muscle and is used for activities like lifting weights or kicking a football.

Building muscle requires time and dedication, but it’s

A man doing squats
A man doing squats

How to Build Muscle

There are a few ways that skinny guys can build muscle.

  • The first thing to do is to create a calorie deficit. This means burning more calories than you consume. The key to burning the most calories is to eat high-quality foods that provide plenty of nutrients and energy.
  • Another way to build muscle is through resistance training. This involves using weights or resistance bands to work your muscles. Resistance training can help you burn fat and increase your strength, which in turn will help you build muscle.
  • Finally, be sure to drink plenty of water and fiber-rich foods. These foods will help you feel full and reduce the amount of time you spend eating junk food.

By following these three tips, anyone can build muscle without having to go through grueling workouts or extreme dieting measures.

Workout plan
Workout plan

The Muscle Building Plan

There is no one-size-fits-all approach to musclebuilding, but following a musclebuilding plan can help you achieve your goals.

The Muscle Building Plan below is based on the principles of Progressive Overload and progressive resistance training.

Progressive overload means that you increase the intensity of your workouts each time you perform them. 

This will help you to build muscle more quickly and while minimizing the risk of injuries.

To make sure that your muscles are getting enough oxygen, it is important to perform moderate-intensity exercises (with a 70%-90% range of motion) for at least 30 minutes per day.

And to prevent platelet aggregation, which can lead to injury, avoid lifting heavier weights than you are able to handle for more than 2 sets of 10 repetitions.

The Muscle Building Plan Table:

  • Day 1: Chest and Triceps
  • Pushups  – 20 reps  + 5 sets x 12 repetitions
  • Dumbbell Bench Press   – 15 reps  + 5 sets x 12 repetitions
  • Cable Crossovers   – 20 reps  + 5 sets x 12 repetitions
  • Decline Dumbbell Press   – 8 reps  + 5 sets x 12 repetitions

10 Tips to Help Skinny Guys Build Muscle

A skinny guy doing deadlift
A skinny guy doing deadlift

Build personal confidence

Building muscle is not as hard as you may think. There are a few key things that you can do to build muscle quickly and with little effort.

  • One of the most important things that you can do to increase your personal confidence is to start lifting weights with good form. This will help you to develop the correct muscles and avoid injury. When you lift weights, make sure that you use the proper weight and repetition count for your goals.
  • Too often, people attempt to lift too much weight or too frequently without proper training. This can lead to injury and even muscle loss.
  • Another key thing that you can do to build muscle quickly is to eat healthy foods. You need enough protein, carbohydrates, and fat to create new muscle cells.
  • Choose lean protein sources such as fish and poultry, low-fat dairy products, and beans. Try to limit your intake of processed foods and sugary beverages. These foods don’t provide the same amount of nutrients that are necessary for building muscle tissue.
  • Finally, find a way to exercise that works for you. Some people prefer cardio exercises such as running or cycling; others prefer weightlifting or resistance training workouts.

Just make sure that you are working out regularly and doing the right things

Workout Meal
Workout Meal

Re-balance meals to contain more meat (or soy for vegans/vegetarians)

There are a number of ways that skinny guys can build muscle. One way is to re-balance their meals to contain more meat (or soy for vegans/vegetarians).

When you eat a balanced and healthy diet, your body will start to burn more calories. This will help you to gain muscle mass.

You can also increase your calorie intake by adding more meat or soy to your diet.

Meat contains high levels of protein, which will help to build muscle. Soy is also a good source of protein and can help you to gain muscle mass.

Another way that skinny guys can build muscle is by working out hard.

When you exercise, your body releases hormones that help to break down androgens (male hormones).

This will help to increase your testosterone levels, which is key for building muscle.

In summary, there are a number of ways that skinny guys can build muscle. By re-balancing their meals and working out hard, they can start to see results quickly.

Eat more healthy calories

One of the most important things that skinny guys can do to build muscle is to eat more healthy calories. This means eating foods that contain plenty of protein and healthy fats.

Protein is essential for building muscle. It helps to repair damaged tissue and create new muscle cells.

Healthy fats help to regulate blood sugar levels, which can help to prevent weight gain and help you burn more calories.

Skinny guys can also benefit from incorporating strength training into their routine.

Strength training helps to increase muscle mass and improve your strength. It also improves your mobility, which is important if you want to stay healthy and avoid injury.

By following these tips, skinny guys can build muscle in a safe and effective way.

Strength training
Strength training

Optimise your strength training

One of the most important things you can do to build muscle is to optimise your strength training. This means that you should be doing exercises that are specifically designed to build muscle.

Some of the best exercises for building muscle are squatting, benching, and deadlifting. These three exercises work all of the muscles in your body, including your legs, chest, and back.

To maximize the effectiveness of your strength training, you should also perform high-intensity workouts. 

These workouts are done at a high intensity for a short period of time, which helps to increase your testosterone levels and stimulate muscle growth.

If you want to build muscle, then optimising your strength training is the key thing you need to do.

Gym friends
Gym friends

Make friends at the gym

Skinny guys can build muscle by making friends at the gym. If you want to be successful, it’s important to surround yourself with people who are also striving for the same goals.

When you’re working out with a buddy, you’ll have someone to encourage you and support you in your efforts.

You’ll also be more likely to stick with a workout plan if you have someone to share it with.

Another benefit of making friends at the gym is that you’ll get better advice on how to train.

Strength training is one of the most critical components of muscle growth, and having someone to coach you will ensure that you're doing the exercises correctly.

Finally, making friends at the gym will make you feel better about yourself. When you see other skinny guys achieving their goals, it will help motivate you to keep going.

A man having protein shake
A man having protein shake

Drink protein shakes

One of the ways skinny guys can build muscle is by drinking protein shakes. Protein is crucial for muscle growth, and a good way to get it is by drinking protein shakes.

These shakes contain all the essential amino acids, which are the building blocks of muscle.

Another way to increase your muscle growth is by lifting weights. Lifting weights will help you to burn fat and build muscle simultaneously.

However, if you are not experienced with lifting weights, you should start with lighter weights and gradually increase the weight as you become more comfortable.

Skinny guys can also build muscle by eating right. Make sure to eat plenty of protein, carbohydrates, and healthy fats every day. These nutrients will help to fuel your muscle growth.

A man having carbs after workout
A man having carbs after workout

Eat carbs after a workout

Muscle growth is a process that requires both protein and carbs. After a workout, it is important to eat carbohydrates to help your body recover and rebuild muscle.

Carbs provide energy for the muscles to use, which helps them to grow.

One way to carb up after a workout is to eat a big salad or pasta dish. This will provide plenty of carbs and protein to help you recover and rebuild muscle. 

Another option is to have a cereal bar or sandwich as a post-workout snack. These snacks will help you refuel and give you the energy you need to keep training.

A man having healthy dinner
A man having healthy dinner

Eat before sleep

One of the most important ways to build muscle is to eat before bed. This will help to prevent muscle wasting and promote growth.

Another important way to build muscle is to consume high-quality protein throughout the day.

Protein helps to build and repair muscles, and it also provides energy for training. Consuming high-quality protein every day will help you to achieve your goals.

Last but not least, avoid eating too many processed foods. These foods are often loaded with sugar, which can lead to weight gain and decreased muscle mass.

Consume whole foods instead, which will provide you with the nutrients you need to build muscle.

A man having creatine before the workout
A man having creatine before the workout

Try creatine or multivitamin supplements

If you’re looking to build muscle, you might be wondering what supplements you should take. One option is creatine or multivitamin supplements.

Creatine is a supplement that’s commonly used to increase strength and muscle mass.

It works by helping your muscles to produce more energy. This can help you to build muscle faster and more effectively.

Multivitamin supplements are also popular among people who want to build muscle. These supplements are usually composed of multiple vitamins and minerals. 

They help to protect your body from damage and deficiencies in these nutrients. They also support your body’s natural ability to build muscle.

Regular workout chart
Regular workout chart

Develop a regular schedule of working out

  • Working out isn’t just for the bulky guys – everyone can benefit from a regular workout routine. Developing a regular schedule will help you to achieve muscle growth and achieve your fitness goals.
  • Work the entire body – don’t just focus on the muscles that are visible on your body. Work out all of your muscle groups in order to achieve maximum results.
  • Keep your intensity high – don’t be afraid to push yourself hard during your workouts. If you feel like you’re struggling, increase the intensity of your workouts until you reach your target goal.
  • Reward yourself – after each workout, allow yourself to indulge in some good old-fashioned self-care. This could include taking a hot bath, indulging in a nice meal, or simply spending time with friends and family.


Contrary to popular belief, being skinny doesn’t mean you can’t build muscle. In fact, there are plenty of ways for skinny guys to build muscle and achieve the physique they want.

This article has outlined 10 of the most common methods, so be sure to read it carefully and give them a try if you feel like you might not be able to build muscle in the conventional way.

Armed with these tips, you will be well on your way to building the body of your dreams!

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