Workout Plan For Skinny Guys To Build Muscle Fast

Ectomorphs, or what is generally known as "naturally lean or skinny people," often find it harder to build muscles as compared to others due to the anatomical composition of their bodies.

Most of the time, skinny guys incline to train too much, thinking it would be faster to build up; however, dedicating time, effort, and strength could still somehow lead to dissatisfying results.

Before going to workout plan for skinny guys to build muscle fast, you need to eat right foods to gain weight. So let's start by changing your diet. Below are some tips to help skinny guys build muscle faster:​

  • Eat a lot. The correct ratio is 1 gram of protein per 1 pound of body weight daily. This means if you weigh 200 pounds, you have to eat 200 grams of protein too. Eating foods with high (healthy) calories and starchy carbs is highly recommended as these supply "good" fats.
  • Do not over-train. Muscles don't grow bigger overnight. Draining yourself too much in heavy workouts can take its toll on your body. Instead, choose a few yet appropriate exercises that activate as many muscle fibers as possible. The focus of your training should be on getting bigger and stronger to build muscles up.
  • Get the right amount of rest. Having the right amount of sleep (8 hours) is necessary for discharging growth hormones. If possible, in between workouts, get massages to help relax your muscles and enhance blood flow as it enhances recovery.
  • Maintain a record log. It is important to know your body statistics before getting into any type of routine. This helps you identify what muscles you need to focus on. It might not reflect physically right away, still you will be able to keep track of any progress that takes place.
  • Check your weight regularly. The best time to weigh yourself is in the morning, after using the comfort room, and before eating and drinking anything. Make sure to do this on a weekly basis, knowing that you should be gaining at least one pound every time. If there's no weight gain, that means you should eat more.

Best Food to Eat to Gain Weight Fast the Healthy Way

Earlier, the importance of eating the right amount of food, and eating the right kind of food and its effects on the body was discussed. Now, here are some of the best food to consume during a workout plan for skinny guys to build muscle fast:

1. Protein Shakes

Basically, protein shakes are made of whey protein, soy, and casein protein. This popular drink in the fitness world's purpose is to actually transfer amino acids to muscle cells to help them to recoup after exhausting workouts. You can choose from the three main kinds of whey protein:

  • Isolate: It’s a high-level protein low on allergenics, which is good for people with lactose intolerant,
  • Hydrolysate: This type is predigested, making it faster to be absorbed by the body, and
  • Concentrate: This is the most economical option since the effects of its protein content are neutralized by the high amount of fat and cholesterol levels it contains.

2. Rice

Rice is rich in carbohydrates. The most well-known types of rice are white and brown rice, though both vary significantly in terms of nutritional contents. Brown rice is a whole grain, which means it generally consists more nutrition than white rice.

White rice is produced through a milling process that takes away the rice husk, bran, and germ. This procedure increases the shelf life of white rice; however, it also gets rid of most of its nutrition, such as fiber, vitamins, and minerals.

So, if you would like to gain weight faster and in a healthier way, brown rice is the best choice.

3. Nuts

Nuts and seeds are very well-supplied in energy and nutrients such as monounsaturated fatty acids (MUFA). These MUFA help in lowering the body's "bad cholesterol" and contribute to the increase of "good cholesterol" in the blood.

Nuts are also a rich source of omega-3, which is an excellent source of essential fatty acids that aid to lower the risk of coronary artery disease, blood pressure, strokes, etc.

Nuts do not only supply good cholesterol to gain weight faster but are good for the body overall.

4. Red Meat

Red meat refers to meat from beef, veal, lamb, mutton, and goat. These meats contain high organic value protein and essential micronutrients that the body needs for good health all the time.

It also encloses a wide array of fats such as omega-3. Generally, lean red meat has low-fat content, moderate in cholesterol, and very rich in protein, essential vitamins, and minerals.

5. Salmon

Salmons is widely known and often overlooked for its omega-3 content, which is an essential nutrient that helps in preventing and managing heart disease.

However, several recent studies have discovered a new area of salmon’s health benefits that include its protein, amino acid content, and bioactive peptides that provide special support for joint cartilage.

This joint cartilage is important for people during workout and strength training.

6. Potatoes

One of the best things about potatoes is that they contain a high concentration of vitamin B6. Vitamin B6 is required in the building of protein and amino acids and is therefore very important for the formation of basically all new cells in the body.

This is very critical in building muscles at the same time.

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The Strength Factor

Another factor should also be considered while trying to build muscles is the body's strength. Often times, building muscles seem synonymous to getting bigger.

As this is so, the focus of most work out plans for skinny guys is on gaining weight, which should not be the case.Here are a few reasons why strength training should be considered to be a part of a workout plan for skinny guys to build muscle fast:

  • Strength Training takes its toll on the body's central nervous system, gradually increasing the central nervous system's power through heavy or tense movements. Technically, you directly increase the ability of your muscular system to produce increased levels of strength.
  • It discharges growth hormones and testosterone since using greater resistance loads than the average releases a greater supply of these hormones that are essential to muscle building.
  • It conditions the body to bring about more sets and reps. A stronger foundation allows the body to handle and take heavier loads and resistance.
  • Strength Training not only enhances large muscle groups, such as the chest, back, and legs, but also the small ones.
  • To conquer skinny genetics, the maximum number of muscle fibers in each set must be consumed, which is what strength training does.
  • It does not consume important body calories. Compared to an hour or two of marathon training sessions that could involve 12-24 exercises per body part or workout, strength training is much less demanding in terms of calories. It does not burn up the calories the muscles need to grow because of the longer rests and shorter sets.
  • As most skinny people's focus is on "building muscles," the common thinking would be to not be skinny anymore and build a good physique more than anything else. However, what is not being realized here is that strength training is a fundamental principle of muscle growth because it leads to progressive overload. The only way to make a muscle grow is to subject it to new and unfamiliar stress. Progressive overload indicates that whenever a muscle is exposed to an unaccustomed stress, the muscle responds by getting larger to manage and cope with the new stress.

Sample Workout Plan For Skinny Guys To Build Muscle Fast




Barbell Squat

Six Sets and Reps

Barbell Bench Press

Six Sets and Reps

Standing Calf Raise

Two Sets and 20 Reps


Barbell Lunge

Four Sets and 15 Reps

Dips Chest Version

Five Sets to Fallure

Weighted Crunches

Four Sets and 30 Reps


Barbell Deadlift

Six Sets and Reps


Six Sets and Reps

Standing Calf Raise

Two Sets and 20 Reps

5 Exercises for Skinny Guys

1. Barbell Squat- This works the major muscles of the body. This helps you develop a strong abdominal muscles. It also gives you a strong balance and good posture.

2. Standing Calf Raise- This helps strengthen your muscles, especially your calves. It helps strengthen the gastrocnemius and soleus muscles of your body, giving you balance and additional resistance for other muscle strengthening exercises.

3. Dips Chest Version- This exercise is considered one of the best when targeting your chest muscle. Moreover, dips help you develop powerful and toned triceps.

4. Barbell Bench Press- Although it is known as the chest exercise, barbell bench press also targets several muscles in the body, namely the triceps, shoulders, lats, forearms, pecs, and almost all the other muscles of your upper body.

5. Weighted Crunches- This exercise helps you achieve a strong and toned abdominal muscles, making it easier for you to have that six-pack abs.


Remember all above tips which need to be followed in the workout plan for skinny guys to build muscle fast. Building muscles and maintaining a healthy body is not a easy goal. It need discipline more than anything else.

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