How to gain muscle mass naturally (a step-by-step guide)

Are you like many people, you want to build muscle fast? A lot of people say you can’t build muscle quickly, but the truth is that you can. At least you can when you know what you’re doing. With that said, below are some of

The Top Workout Tips to Build Muscle Fast.

Do These Three Exercises

One of the quickest ways to build solid muscle fast is to do dead-lifts, squats and barbell bench press on a flat bench. These three exercises train virtually all parts of your body, which is why you want to do them on the same day. The bench press works various muscles in the upper-body, while dead-lifts pretty much train the entire body and squats train your lower body.

What you want to do is perform 2-3 sets of each exercise, but at the end of your regular workout. Do this three times per week. For example, at the end of chest day, you can do 2-3 sets of the barbell bench press, followed by dead-lifts, followed by barbell squats. If you do this for 4-5 weeks, you should be able to gain some muscle mass, as well as strength.

Squat A Few Times Per Week

Another tip to build muscle fast is to squat a few times per week. You can do a few sets of barbell squats at the end of your workouts, but only do this maybe 2-3 times per week. As the weeks go by, you should pack on some muscle because squats are the king of leg exercises and train multiple muscles at the same time.

Bear in mind if you do barbell squats at the end of a workout, don’t use heavy weight. This is because you’ll be squatting a few times throughout the week. Therefore, you don’t want to overdo things or put yourself at risk for an injury.

Squat Before Exercises

Squatting before you perform an exercise is a great trick to help you pack on solid muscle. Squats can actually give you a boost in testosterone levels, although it is temporary and short-lived, it is still enough to use it to your advantage. You don’t want to squat before doing every exercise, just on the first exercise of your regular workout.

For instance, if you train back today and the first exercise is dead-lifts, then squat before you do your dead-lift. If it’s chest day and barbell bench press is the first exercise, then do a quick set of squats before doing the press. Do this for each set of the first exercise. You’ll be surprised at how much more you’ll be able to lift or how many more reps you can get in.

Use Giant Sets

Jump on a giant set workout routine, which involves choosing four or more exercises for a single body part. You do those exercises one after another, and then you take a short break after you’ve done the last exercise. This is one giant set, and then you go on to do it all over again, in the same sequence.

What you want to do is a total of 4-5 giant sets for the body part you’re training. This will be the equivalent of doing 16-20 regular sets, if you are doing four exercises for the body part you’re training. After a few weeks of training with giant sets, your physique will be completely transformed.

This is important, only use giant sets for about 4-5 weeks straight before switching back to your old workout routine or to a new one. They are intense, so don’t use heavy weights either. In fact, stick with light weights and aim for at least 10-12 reps per set. This doesn’t sound like much, but it is.

The benefits of a giant set include being able to wrap up a workout within a short period of time. Giant sets are intense and will have you feeling the burn after you are done working out. Not only that, but they double as a cardio workout, so you’ll burn a ton of fat while training. Trust us when we say you’ve experienced nothing like a giant set workout.

Do Push-Ups Between Sets

Whatever you’re training on the day you step foot inside the gym, do push-ups in between sets. Instead of taking a short rest period, do a few reps of push-ups, even if you can only do a few and even if you have to do it on your knees. Just make sure to do push-ups between every set of exercise you do and do this for the next 6-8 weeks.

Those are our top workout tips to build muscle fast. The main thing is to be consistent and to not give up. Do not get into a routine and then stop following it because this won’t produce results. As long as you do the above and you’re consistent, you’ll build muscle fast.

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women’s.

Written by Tyler Spraul
Director of UX & Head Trainer How to gain muscle mass naturally (a step-by-step guide)

UPDATED: Aug 25, 2020

It’s all about your brand. Let us do the heavy lifting.

Advertiser Disclosure: We strive to help you make confident fitness software decisions. Comparison shopping should be easy. Our partners do not influence our content. Our opinions are our own.

Editorial Guidelines: The Editorial Team at Exercise.com is dedicated to providing fair, unbiased information about the fitness industry. We update our site regularly and all content is reviewed by credentialed fitness experts.

  • There are lots of supplements on the market that promise to help you build muscle.
  • One of the most common muscle-building supplements is protein.
  • Without proper diet and exercise, no supplement taken on its own will help you build muscle.

Some of the best supplements to use if you are trying to build muscle include Whey Protein Powder, Creatine, Multivitamins, and Fatty Acids.

However, it is important to remember that taking supplements is just a small part of any workout and exercise program.

A proper diet and balanced exercise program are just as, if not more, important than any supplement you can take.

Pair your supplementation routine with a regular exercise routine. Go PRO now for access to workout plans, certified personal trainers, and more.

Table of Contents

Will Taking Supplements Help Offset a Poor Diet or Exercise Program?

No matter what supplements you take, if you do not balance it with proper diet and exercise, there will be no visible results.

Nutritional and dietary supplements are ideal to serve as an addition to a diet.

In most cases, these supplements best help offset any deficiency you may have. For example, someone who spends a large amount of time indoors may be best served by taking a vitamin D supplement because of a lack of exposure to the sun.

It is best to discuss your intentions with a physician or other healthcare and medical professional, such as a nutritionist, before taking any supplements. Especially one you have never taken before!

Should I Consume Extra Protein to Try to Build Muscle?

Protein is one of the most common supplements on the market for bulking up. Here’s an explanation of why it’s important and how it works:

An error that is commonly made by individuals is taking too many protein supplements and taking them too often. Protein is available in many different formats, and it is easy to consume and just as easy to consume too much.

When you are deficient in nutrients, supplementing in one way or another is important. But when you supplement nutrients with processed foods, such as protein bars, you are consuming additives that are made to make the product last longer.

These additives, which can include oils and corn syrup, are not necessarily natural and present a challenge for the body to digest. When a body cannot digest certain ingredients, those nutrients can be stored away as fat, which is not ideal.

Any form of nutritional supplement containing protein, such as a protein bar or shake, should not serve as a substitute for the protein that occurs naturally in meats, fruits, and vegetables.

By ensuring that you eat a balanced diet, you can not only get the protein your body needs but will also receive all of the other vitamins, minerals, and nutrients that are needed to maintain a healthy body and lifestyle.

Get More Out of Your Health and Fitness Routine. Go PRO!

What Vitamins and Minerals Will Help Me Grow Muscles?

Perhaps the most important vitamin you can take if you are looking to increase your muscle mass is vitamin D. This vitamin is regulated by the FDA because too much of it can lead to vitamin D toxicity.

Vitamin D is available as a nutritional supplement and is very easily obtained. However, if you prefer to consume vitamin D naturally through certain foods, then eating oatmeal or different types of bran cereals can meet those requirements. Either choice also contains fiber and can give you what you need to build muscle.

In addition, eating shellfish can also help increase the amount of vitamin D you consume.

You can also help build muscle by adding calcium supplements to your diet. Calcium is readily available as a supplement, but can also be found in a large number of foods.

Dairy products, such as cheese and yogurt, as well as spinach and beans, have excellent levels of calcium that can naturally supplement any nutritional or exercise program.

Other important vitamins and minerals that can help build muscle include the mineral, magnesium, and certain fatty acids. Consuming foods such as broccoli, soybeans, nuts, and soymilk can supply much of the daily recommended intake amounts of magnesium and fatty acids.

The bottom line is that supplements are not required in order for you to build muscle. Rather, a balanced diet, an efficient and effective exercise program, and the ability to control the intake of sugary food are all the help you need to build muscle.

There are many different supplements on the market today, and a large number of them have a multi-million dollar marketing campaign promoting them to individuals.

While it is very easy to get caught up in the promises of nutritional supplements, it is more effective to speak to a medical professional and determine what is best for you.

Some of the supplements might help you reach your desired muscle mass, however, you must have a proper diet and workout program in place. Sign up for our PRO plan, which is guaranteed to keep you motivated, focused, and strong. Sign up today!

Gain 10 Pounds of solid muscle mass in next 6 Weeks with my
7 Step Muscle Building Plan!

Put on Your Muscle Building Hat!
We are entering the Muscle Construction Phase

On the Muscle Building Homepage you learnt the 5 Targeted Muscle Building Principles. You learnt how muscle building works like a combination lock and needs the right keys, in the right order to unlock your muscle growth potential.

Now its time to use those 5 principles and create your laser-focused, targeted 7 Step Muscle Gain Action Plan.

Why you need a Muscle Building Plan

Guess what does a top-notch construction engineer need before starting to build a dream house.

. A detailed blueprint!

He will need the floor plan, design details, interior design and of course the time frame for completion. A detailed blueprint is the key for your dream home success.

Or else there will be renovations all the way!

Your Muscle Building Blueprint prevents such renovations

Unlearning is most difficult, so learn well the very first time

Just like your dream home, your dream body needs a step by step approach.

You should build the right mindset, select best exercises and learn optimal nutrition before you start your muscle building journey. And once you begin, you need tools to ensure consistent results, week after week.

And this clarity of planning guarantees faster results.

P.S. My clients pay 50$ for 20-30 minutes of consultation where we go through these exact steps in person. It works. Just try and see.

7 Steps to Muscle Mass – The details

Grab a pen and paper and follow the instructions below.

If you follow the step-by-step muscle gain plan, by the end you will have the best program created for you. And you will know more than 95% of your gym buddies on how to build muscle mass faster.

My 7 Step Muscle Building Formula that helped me
gain 24 lbs of muscle in 15 weeks

Step One : Master Decision

The first step to fast muscle gains for you is to Dream your dream body, give enough reasons, set a deadline and create an action plan.

Launch –> Acquire Right Tools and Info –> Measure –> Reach Your Goal!

Step Two: The Master Science

You can build muscle mass the “Fast and Easy way” or the “Slow and Hard way”. And there are 5 simple science secrets that stand in the way.

I prefer The Fast Way and in this article you will find 5 things you should do in every workout and on the kitchen table for fast gains.

Step Three: Master Workout

How to gain muscle mass naturally (a step-by-step guide)

Here you will find how to design your own personalised 3 day, 4 day or 5 day workout plan and tips how to make each workout double effective.

Step Four: Master Exercises

How to gain muscle mass naturally (a step-by-step guide)

Effective Muscle Training with high threshold muscle building exercises are best at stimulating fast muscle growth.

In this article you will discover the best high tension techniques that will create maximum muscle stimulation in minimum time.

Step Five: Master Nutrition

How to gain muscle mass naturally (a step-by-step guide)

To muscle repair and recovery you need to create a muscle eating plan with caloric and nutrient dense muscle building foods and meal plans.

In this article you will find information on

  • How much to eat
  • what to eat,
  • when is best time to eat and
  • how to make simple tasty muscle meals

Step Six: Master Supplements

How to gain muscle mass naturally (a step-by-step guide)

Quality muscle building supplements can accelerate growth and recovery and help you reach your muscle goals faster.

This article shows

  • the best supplements for overall growth
  • supplements for post-workout recovery
  • supplements for strength gains

Step Seven: Master Lifestyle

Let’s put fun back into muscle building.

  • Dress
  • make exciting friends
  • hang out with fun people
  • date your dream girl and much much more

its time to make others jealous of your new high-energy, sexy muscle lifestyle.

Why Most Muscle Builders Fail and
What You Should About It

Most muscle builders fail due to random acts of muscle activity

“Muscle Success is not due to random combustion. You have to set your efforts on fire consistently”.

Most muscle builders fail as they follow what I call “random acts of muscle activity”.

What do I mean by random acts of muscle activity? Here’s how it goes.

  • Few intense workouts PLUS
  • Random over-eating AND
  • Gobbling few high calorie shakes
  • Miracle Supplement

These will add a pound or two to your frame but bigger changes require focussed planning as there are more keys to the muscle puzzle. Also trying unproven supplements might be injurious to health.


Unlock the Muscle Puzzle

But if you understand that Muscle Building is like a combination lock with 7 muscle keys, you will maximise every key for best results.

Your only job is to open all the keys, leaving your body no options but to grow.

But miss any key and you get little or no results. Use them AS IS, you will be on your way inching closer to muscular perfection.


Dont waste anymore time
Start Now and live your dream life

Today we know about building muscle mass naturally than ever before.

We have the best knowledge in terms of training, nutrition, recovery and mental strategies accumulated both from science and in the trenches training.

Why not take advantage of the best the world has to offer?

Besides the early you start on the right track, the fast you start to enjoy your life.

Delaying efforts will only delay results.

So just do it. Step One is Waiting. Ring the Bell, class is in session .

Is it possible for me to regain the body I once had and put on some muscle at my age? You can, but you will have to take a different approach. Here’s a complete training program for a better over-40 physique. Learn more.

Power Up with BodyFit

How to gain muscle mass naturally (a step-by-step guide)

BodyFit is your solution to all things fitness. Join today and unleash the power of BodyFit!

  • 2,500+ expert-created workouts
  • 3,500+ how-to exercise videos
  • Exclusive workout tips from the experts
  • Access to Workout Plans
  • Access to BodyFit App
  • Store Discounts

How to gain muscle mass naturally (a step-by-step guide)

So you have hit the big 4-0 and your life is starting to take shape, but your body is starting to suffer. The youth you once had is now starting to dwindle. You ask yourself, “Is it possible for me to regain the body I once had and put on some muscle at my age?” The simple answer is yes!

You can put on muscle after 40, but you will have to take a completely different approach than when you weight trained and dieted as a youth. Below I will discuss the training, cardio and nutrition you will need to focus on in your pursuit to a more muscular physique.

Training

As you age, the body is more susceptible to injury so several things need to change with your training:

Always warm up for at least 15 minutes on a piece of cardio equipment before you lift weights. This will increase your core temperature and help the blood flow for the workout to come.

Repetition range should be in the moderate to high range, 8-12 rep for upper body exercises and 12-20 rep for lower body exercises. Heavy weights put too much stress on the joints and ligaments. I want you to use moderate weight in the rep ranges listed above. This will stimulate your muscles enough for new growth.

Use a combination of free weights and machines. As a youth your body is able to use a lot more free weight exercises but as you age your stabilizer muscles start to weaken which can leave your ligaments and tendons in danger of injury. Using machine lowers this risk.

Your exercise form and posture needs to perfect. Your body doesn’t have the forgiveness of youth anymore so using poor form can easily result in injury.

Recovery time is a little longer so rest and recovery is critical; fewer days in the gym is going to be a must.

Those are some basic pointers you should look out for. Below is a sample workout program for a beginner lifter over the age of 40. This is a 3-day full-body workout program.

How to gain muscle mass naturally (a step-by-step guide) How to gain muscle mass naturally (a step-by-step guide)

BodyFit

Already have a Bodybuilding.com account with BodyFit? Sign In

How to gain muscle mass naturally (a step-by-step guide)

What comes with BodyFit?

How to gain muscle mass naturally (a step-by-step guide)

  • Instructional Videos

Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

How to gain muscle mass naturally (a step-by-step guide)

  • How-to Images

View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

How to gain muscle mass naturally (a step-by-step guide)

  • Step-by-Step Instructions

Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Cardio

Cardio is critical for anyone over the age of 40 for several reasons. Once you get to 40 your metabolism is not as fast as it once was, so regular bouts of cardio will keep your body fat in check. Secondly and most important is your heart is at its mid life and keeping it strong and in shape will help you live a longer and fruitful life.

I want you to stick to 3-4, 20-30 minute low-intensity cardio sessions a week. This means walking or light jogging. I would stay away from any kind of running as this can be very strenuous on the knees and joints.

If you were a runner in your youth, again start with the low intensity bouts of cardio for the first month. After that, running once or twice a week on the treadmill or rubber track is fine. I would stay away from pavement as it is very unforgiving to the knees at any age. Remember, living a long and fruitful life always comes first and without a strong heart that can’t be done.

Nutrition

As discussed earlier, when you hit the big 4-0 your metabolism is slowing down, so your nutrition will have to be changed up a bit from when you were a youth. Extra carbs and calories you once were able to consume are going to have to be cut out of your diet. Our goal is to maximize muscle gain with minimal fat gain, so you will be eating at a slight surplus.

Cholesterol is also another big issue for many people over the age of 40. Your diet should be rich is healthy fats. Check out my shopping list article to show you which foods you should chose from when you are at the supermarket.

Below is a sample diet for a plus 40 year old weighing about 180 pounds who is looking to put on muscle mass:

We want to be lean, muscular and sexy, so we said heck with it, let’s lose fat and build muscle! Here’s a 5 step guide to staying anabolic all day long.

How to gain muscle mass naturally (a step-by-step guide)

Some people say that you progress physically in the gym. Some people say you grow while you rest. Some people say we never walked on the moon while some people say that frog legs taste like chicken. I think you get my point by now, although the last two made no sense at all.

There are many different theories on training and diet and when stuff happens. We think that this is just too much thinking for our meaty, muscle-overloaded domes. Thus, we said heck with it. Let’s just lose fat and build muscle all the time!

Forget the science mumbo-jumbo and the geek-speak. We want to be lean, muscular and we also want to make the ladies go, “Hey!” So, here it is. Our guide to staying anabolic all day long. Well, unless you’re watching Grey’s Anatomy. That show is, in and of itself, a catabolic force!

1. Eat Frequently

We recommend eating five to eight times per day, which is about every two to four hours. The science nerds will read studies done on fat, sedentary women and tell you that your meal frequency and the Thermic Effect of Food (TEF) doesn’t matter, but as meatheads, we strongly disagree.

When dieting for a show, we sweat after every meal. That sounds like thermogenesis to me! So be sure to have at least protein and fat every meal. A sample five-meal-per-day plan might look like this:

Meal 1

  • Egg Whites
  • Peanut Butter
  • Oatmeal
  • Blueberries

Meal 2

  • Chicken
  • Almonds
  • Broccoli

Meal 3

Meal 4

  • Oatmeal
  • Scivation Whey
  • Almond Butter

Meal 5

  • Oatmeal
  • MRP

This will keep your metabolism revving. Your body is like a furnace and food is like coal. If you stop feeding your body food, it will stop burning energy!

2. Weight Train Three To Six Days Per Week

The more muscle you have, the more calories you burn. The more calories you burn, the more you can eat and not gain fat! Weight training also makes your body utilize more calories in the post workout period and even a couple of days after the workout for recovery and lean muscle growth.

By training every other day, you stay in the anabolic, post workout state and this can help you stay lean and muscular year round. assuming you follow rule #1!

3. Cardio

Cardio increases blood flow. Blood flow increases nutrient delivery to your muscles. Nutrient delivery helps your body repair, recover and grow lean mass.

Cardio also helps your body burn fuel more efficiently. Whether it is high intensity or low intensity cardio, do it to stay healthy, lean and very muscular and sexy!

4. Sip Xtend Throughout The Day

One of the best (and highly recommended) supplements you can take is Xtend. Supplementing with Xtend both during your workout and during the rest of the day increases protein synthesis, decreases protein breakdown, increases blood flow and muscle fullness, and increases fat oxidation and energy; your body becomes a fat-burning, muscle-building machine.

Kris Gethin adds, “As the Editor in Chief of Bodybuilding.com, I don’t normally endorse a certain product, as I take many varied brands of varying products; however, I have so many people ask, ‘What is the drink you have attached to you like a purple birthmark?’, I have to highlight that drink is my Grape Xtend from Scivation.

As a bodybuilder, we are always striving to stay as hydrated and anti-catabolic. I could never drink as much water as required when it tasted plain, so I began consuming Crystal Light. When Xtend hit the shelves, it took Crystal Light’s place on mine.

Because I love the taste of the Grape Xtend so much, I am able to stay hydrated and also get my anti-catabolic properties, glutamine and BCAA’s, in the process.”

5. Don’t Stress

Stress causes a lot of straight up nasty things to happen to your physique. It increases certain hormones, which can halt fat loss and increase fat gain, it can make you sick, and it can also give you the urge to kick small dogs.

While you cannot end stress from family, work, and the fact that you have to wait months for another season of “Grey’s Anatomy”, you can control stressing over your physique and your goals. Just set short- and long-term goals, stay consistent, and it will happen! Results do not come overnight.

Just keep at it, enjoy training and eating healthy, and the goals will come! The destination is great, but might as well enjoy the ride there!

Conclusion

There you have it, Team Scivation’s top five ways to stay lean, sexy, and anabolic all day long! So start now and make it your lifestyle to be the best person you can be!

About the Author

Marc Lobliner

As an enthusiast in the sport, I try to find ways to improve everyone’s training. Training, diet, and recovery are critical in this process.

How to gain muscle mass naturally (a step-by-step guide)

There are so many articles online on how women can lose weight. You cannot be blamed for thinking there are no women who want to gain lean muscle mass. However, just like men, women can get stronger without necessarily being huge.

It is easier for men to gain muscle thanks to the high amount of testosterone in their bodies. Even with the low testosterone levels in the female body, it is still possible for women to gain considerable lean muscle mass. By increasing muscle, a woman raises her functional strength, her metabolism, and her insulin sensitivity.

Increase Calorie Intake and Set Realistic Weight Goals

Muscles are a result of what you eat; you have to eat enough to fuel your muscles. To gain lean muscle mass, your body needs energy. As such, you have to take in more calories than you need to maintain your current body weight. This means that without calories, there will be no muscle growth.

However, taking in more calories does not mean throwing caution into the bin and eating everything you lay your hands on. You need to eat enough without consuming too much fat that might lead to weight gain with no lean muscles. You will gain a little fat mass in your quest for lean muscle mass – it is normal and expected, but you have to be careful not to gain too much fat mass.

To track how much calories you need to maintain your current weight and gain lean muscle, use a fitness app such as MyFitnessPal. Find your maintenance calories, using a fitness app, for three consecutive days. Find an average of your daily calorie requirement and add 500 to that. This means that you will be eating 500 calories on top of your daily calorie requirement every day. From there, add 80 calories to your daily intake every week.

By gradually adding your calorie intake, you can increase your metabolism. If you were to increase the calories all at once, your body would convert the extra calories to fat, seeing that your metabolism will not have improved enough to build lean muscle mass.

How to gain muscle mass naturally (a step-by-step guide)

When Should You Start Building Muscle?

When should you start building muscle? When you have already shed most of the body fat, and you are super lean or when you still have body fat? You should not wait until you have lost almost all body fat to start building muscle. Again, unless you work hard for a long time, it is challenging to lose body fat through exercise until you are super lean.

When you start building muscle, you need to have about 40 pounds of fat to maintain normal body processes. When you are very lean, you interfere with the body’s hormone production and your ability to recover after exercise. If you are very slim, your energy levels will be low. Granted, you need body fat to gain lean muscle and for the proper functioning of your body.

Create a Workout Plan

A good workout plan should focus on the group of muscles you find challenging to grow. If, for instance, your quads need a lot of workouts to grow while your glutes grow just by looking at them, your workout plan needs to be more focused your quads. You can train your quads twice a week while cutting back on your glutes exercises.

Even when you are targeting specific groups of muscles, it is crucial to also focus on cardio workouts to keep your heart in perfect working conditions. However, keep cardio workouts to a minimum to reserve energy for muscle building and recovery.

Use Supplements, But Wisely

There are so many supplements promising lean muscle mass without workouts – those are not right for you. The right supplements, including creatine, whey protein, fish oil, beta-alanine, multivitamin, and SARMs, will help you gain lean muscle mass.

If you have a health condition, consult with your physician before taking supplements. You need to combine your supplements perfects, such as fish oil and creatine in the morning, to ensure you have great results. If you are taking SARMs (Selective Androgen Receptor Modulators), which stimulate the production of more testosterone, take them as prescribed without overdosing.

With supplements such as SARMs, a good workout routine and a planned diet, coupled with consistency and commitment, you will be useful to gain muscle.

How to gain muscle mass naturally (a step-by-step guide)

Defined muscles are a sign of physical fitness and overall health. They represent hard work and dedication along with being aesthetically pleasing. People want them, but most people don’t know how to obtain or maintain strong muscle definition. It’s not all about doing 100 bicep curls every day or having a two-hour session working every muscle anyway you can. It’s a formula of a proper strength training program and balanced diet with pre- and post-workout nutrition.

Step 1
Start lifting. Aim to work each muscle group twice a week. A total body day followed by an upper body day and a lower body day is a basic strength training program that will get you started. Perform four to eight exercises at 12 repetitions three times in a session.

Step 2
Change it up. As you begin to see improvement in performance and physical results, there should be a change in your workout, such as increasing repetitions and weight. This will maintain your progress so your body won’t hit a plateau or begin to digress.

Step 3
Include cardio in your regimen. You don’t want a layer of fat hiding the muscle you are building. It’s recommended that you should do between 75 to 150 minutes of cardio a week. Find something you enjoy that makes you sweat, such as biking or running with your dog.

Step 4
Don’t be afraid of carbohydrates. Carbs give you energy and are an important part of building muscles. Incorporate whole grains into your diet.

Step 5
Get your protein in after a workout as soon as possible. Ideally, you should be taking in some form of protein within the first 30 minutes after you are done working out. Try a protein shake or have some other form of lean protein available as a snack. Protein is essential to muscle building and recovery.

  • For more advanced strength-training workouts, consult with a fitness professional. A complimentary training session is normally provided at any gym before you’re asked to buy into a membership.
  • Before starting a new diet or workout program, make sure to consult your primary care doctor.
  • ACE: Strength Training 101
  • ACE: A Walk a Day

Vanessa Connolly began writing in 2002. Connolly was Writing Editor of the campus yearbook along with the publication of her article “Pressures Could Prompt Sorority Members to Quit” in “The Roanoke Times.” She graduated with a Bachelors of Science from Radford University in media studies.

How to gain muscle mass naturally (a step-by-step guide)

Gaining muscle fast for skinny guys is possible, and it probably is easier than you thought! However, it certainly takes a lot of hard work and a well-executed plan.

You are going to need to have an adequate dietary plan to account for your caloric needs, and you are going to need to lift for maximal hypertrophy. But, don’t worry- I will explain more about both of these concepts below!

Table of Contents

How to Gain Muscles for Skinny Guys

Here is the complete guide to building muscle for skinny guys:

Step 1: The Diet for Skinny Guys to Build Muscle Fast

How to gain muscle mass naturally (a step-by-step guide)

There are multiple components of gaining muscle mass for skinny guys, but the most important is eating for the body you want. You can’t gain muscle mass without exercising and weight training, but you also can’t gain muscle without eating a surplus of calories each day.

So, for skinny guys who want to gain muscle mass, the first step is getting your diet in order. Here is how to do a diet for skinny guys to build muscle fast:

Start By Determining Your Macronutrient Needs

If you are a skinny guy, your main concern is eating more calories than you burn per day to build muscle. Unlike people who are trying to lose weight, you don’t need to be too precise with your calculation. Instead, just do some simple math to make sure you are consuming more calories than you are burning.

If you don’t consume more calories than you burn each day, you aren’t going to build muscle mass no matter how much effort you put into the gym! You might improve your physique slightly, but your body will actually use your muscle mass as fuel for your workouts if you are not eating enough, and you will not build muscle mass.

The number of calories you need depends on your gender, age, weight, height, metabolism, frequency, and the intensity of your workouts.

Try to first determine your basal metabolic rate, and then add in the number of calories you burn each day through your workouts and your daily life. You can use a fitness watch such as the HELO LX to help give an estimation of the number of calories you are burning through your workouts and day-to-day activities.

There are also some helpful online tools to calculate the calories you need per day.

Once you have an understanding of how many calories you need to eat each day, then you can begin addressing your macronutrient needs (carbohydrates, protein, and dietary fats), as well as your micronutrient needs (vitamins and minerals) for maximal muscle mass gain.

Make Sure You Are Eating Enough Protein

Once you have a general idea of how many calories you need to consume per day, the next important step is to make sure you are consuming enough grams of protein. Protein is vital for gaining muscle mass for skinny guys because if your protein consumption is low, your body will utilize your own muscles as a source of amino acids.

Protein is responsible for muscle repair and muscle synthesis, which is necessary after your workout sessions.

The RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kg of body weight. However, if you are trying to build muscle fast, I recommend increasing that to 1-1.5 grams of protein per kg of body weight.

The amount of protein you need to consume is also heavily dependent on the type of protein you are consuming. Egg has the highest Biological Value of all sources of protein, followed by milk, beef, and then fish. However, animal sources of protein contain higher amounts of saturated fat which is linked to various health issues, including cardiovascular disease.

Although you can consume animal protein sources occasionally, I suggest you consume vegan protein sources as much as possible. Excellent sources of plant-protein include:

  • Hemp Protein
  • Pea
  • Kidney Beans
  • Chickpeas
  • Pinto Beans
  • Oats
  • Lentils
  • Quinoa
  • Nuts and Seeds

Along with these whole food sources of protein, you can also include protein shakes as well. Whey protein shakes are the most commonly used type of protein shake, however, I prefer vegan protein powder supplements. My personal favorite is Sunwarrior Illumin8:

Why Can’t I Gain Weight No Matter What I Do?

How to gain muscle mass naturally (a step-by-step guide)

QUESTION: I want to build muscle and gain weight, but I’m having trouble. I’ve always been naturally skinny. I’m the typical “hardgainer” with an “ectomorph” body type that has hardly any muscle mass. I’ve been working out and eating a ton of food every day to change that, but it’s not working. Why does it seem…

The Muscle Building Diet (Free 12-Step Plan For Lean Bulking)

How to gain muscle mass naturally (a step-by-step guide)

Are you a beginner, intermediate or advanced trainee (man or woman) that wants to build muscle quickly and effectively? If so, welcome to the diet plan that I simply call The Muscle Building Diet. In this article, I’m going to walk you through its full details and show you the 12 steps you need to…

How To Get Bigger Arms: The Best Bicep And Tricep Workout Routine

How to gain muscle mass naturally (a step-by-step guide)

If you’re reading this, it’s probably because you want to know how to get bigger arms as quickly and effectively as possible. And I bet this isn’t the first article you’ve read on the subject. Nah, something tells me you’ve already been searching the internet for the best arm workouts and biceps and triceps exercises…

The Best Chest Workout Routine For Men (9 Keys To More Mass)

How to gain muscle mass naturally (a step-by-step guide)

There are plenty of articles out there that will claim to show you the best chest workout routine of all time. Trust me, I’ve seen them, and the vast majority are crap. That’s why I’ve decided to do something a little different in this article. Actually, I’m going to do three things: First, I’m going…

How To Build Muscle Fast: The 15 Step Guide For Men And Women

How to gain muscle mass naturally (a step-by-step guide)

Do you want to know how to build muscle? Do you want to know how to do it… fast? If so, you’ve come to the right place. In this FREE, step-by-step guide, I’m going to lay out everything you need to know and every evidence-based workout and diet guideline you need to follow to get…

How Many Calories Should I Eat A Day To Lose Weight or Gain Muscle?

Despite the claims of various misinformed people, diet cults, pseudoscientific nutjobs and the countless “experts” willing to say whatever is needed to make money selling you bullshit, calories are the most important part of your diet. Whether you want to lose weight, gain muscle or simply maintain your current weight, how many calories you eat…

How To Increase Testosterone Naturally (Foods, Supplements and More)

Okay, it’s time to talk about testosterone. Testosterone is typically known as the “male hormone” even though both men and women produce it. Men just happen to produce so much more of it than women that we just decided to refer to it as the male hormone. How… sexist? Anyway… There’s a whole lot of…

How To Gain Muscle Without Gaining Fat

(The following article is an excerpt from my new book, Superior Muscle Growth.) Stop me if you’ve heard this one. Your goal is to gain muscle. Nice, lean, awesome-looking muscle. So, you come up with the perfect workout program, set up the perfect diet, and then proceed to put them both into action to the…

The Greatest Muscle Building Program… EVER!

1 month of planning. 8 months of writing. 2 months of editing. 14 years of learning, experimenting and perfecting. And now, it’s finally here. Allow me to introduce the greatest muscle building program of all time… Superior Muscle Growth. Now I know what you’re thinking. Isn’t that a bit of an exaggeration? Yup. And isn’t my opinion slightly…

Triceps Exercises & Workouts: A Guide To Dips, Pushdowns, Extensions And More

Let’s get something out of the way up front. If you want to build bigger, stronger, better looking triceps, the various compound pushing exercises in your workout routine will play the largest role in making that happen. Why? Because the triceps muscle is involved during any exercise where your elbows extend. This includes all of the…