Naturally skinny guys need to play by a different set of rules and my mission is to empower and inform each client to reach their true potential. That’s a genetic disadvantage, sure, but not a significant one. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. If you want a structured lifting and nutrition program that will help you gain size and strength every week, guaranteed, then you’ll love our Bony to Beastly Bulking Program. As we showed above, it’s almost like ectomorphs get multiple rounds of newbie gains, allowing us to catch up to other guys incredibly quickly. I’m confident my former client Nancy Keizer is drug-free. There are guys eating a lot of hamburgers, chicken wings, etc. That was confirmed by the fact that I was trying everything I could to gain weight and still couldn’t get the damn scale to budge. I remember seeing a study in which average guys were picked off the street and asked how much they could bench. In my case, at 6’2 and 130 pounds, it stands to reason that I was only benching fifty pounds. The most accurate methods are expensive, and there isn’t a lot of reliable data. If they do, they should realize they’re not men and train to their strengths. An intermediate can gain … But the point is, if you’re still skinny, […], […] if you’re a skinny ectomorph?

In my case, at least, I wasn’t failing to build muscle because I was having a poor response to lifting weights. Having said that, don't be afraid to bulk up during this first year.

So the common recommendation in today’s fitness circles is that women should train like men and should expect not to see much muscle growth. (Here’s our article about how much muscle size and strength an ectomorph can expect to gain.) Learn to use all of the variables in your workout. However, when I say variation, I don't mean changing from one plan to another without knowing why, or because you're bored, or because you heard that Plan X is the best thing ever. And if he wanted a leaner face, that’s no problem—he could solve that with a few weeks of cutting. Weigh yourself again in a week. We’re far enough away from our genetic potential that our bodies are primed for muscle […], […] I had spent my whole life thinking that my body was unable to become strong and muscular. That’s an absolutely insane amount of muscle that he can gain over the course of his lifetime, most of which he could theoretically gain during his first couple years of proper bulking.

Our problem is flipped around backwards. The average man starts off with eighty pounds of muscle and can bench press 188 pounds. If you asked me what one factor of gaining muscle is most underrated, I would say rest. That can make the bench press harder for ectomorphs to learn, for sure, and it explains why I couldn’t bring the barbell down to my chest, but a new study confirms that bench press strength is directly correlated with the amount of muscle someone has in their chest, arms, and shoulders. Giving that same dosage of actual Dianabol to advanced trainees improves strength by only a few percent. Now that I've shared some of the key principles to seeing 40 pound gains in one year, I want to leave you with the best advice I know for reaching and surpassing your goals: Use rifle bullets, not shotgun shells. As you can imagine, their expectations didn’t match up with reality when they were tested. I didn’t know anything about form or bar path, and I wasted a lot of energy as the bar wobbled all over the place, because I hadn’t yet developed the muscle memory to control the weight efficiently. But why? You answered most of them. The main thing to keep in mind when thinking about our genetic strength potential is that it’s closely tied to our muscular potential. The overall amount of muscle mass that you can gain in your whole lifetime as a natural can be obtained with a few steroid cycles done right. Then, during his first year of lifting, he can make it up to around 100 pounds of overall muscle mass. That’s the edge ectomorphs have. If you aren’t getting bigger over time, you aren’t going to get any stronger. I would add that you also need to you know what your 1RM is with various big-money movements like the squat, deadlift, bench, and overhead press.

Guess which one gets more consistent results? Mind you, not all of his weight gain is muscle.

Now, keep in mind that not all of the weight I gained was muscle. Once we build the muscle, we’ll have the strength. That’s plenty. This is something I’ve been wondering for a while, but if skinnier guys have smaller/thinner bones and overall frame structure, I wonder if the overall weight (preferably muscle but even fat) people like us should be carrying should be lower than naturally bigger guys, or it might cause undue stress on our bones, joints, etc as we age. Sorry but look at the faces of those guys in the pictures, they went chubby and the jawlines disappeared. As a naturally skinny guy, I mean, I don’t know about you, but when I first started bench pressing, I was benching fifty pounds for six reps. Rounding up, that puts my estimated one-rep max at 60 pounds. Lamenting about our lack of natural muscle size and strength can certainly be satisfying, but we also have a pretty cool advantage: skinny guys have naturally lower body-fat percentages. Most things that increase strength can also increase muscle mass, and vice versa.

To claim a 1RM, you actually have to lift the single, but if that’s not a big deal for you, you could get a pretty good estimation of how your strength stacks up by just estimating your 1RM based on your moderate-rep sets . As far as I can tell, the most credible source that’s looked into this is Greg Nuckols, MA, from Stronger by Science (an incredible strength training blog). Thankfully, I found a set of lifting standards that seem more realistic to me. I had a thin torso, long arms, and just generally bad genetics for the bench press. They might not be as muscular, they might not be as lean, but they actually represent something positive. But let’s see.

(Here’s our bulking guide for skinny-fat guys.). And in the case of me gaining 55 pounds over the course of a couple years, I took a DEXA scan afterwards—10.8%. When we’re looking at this 235-pound target, we need to keep in mind that we’re talking about the average man here, and the average man is starting off with roughly 80 pounds of muscle mass. It seems growth factors like IGF-1 and growth hormone take over the anabolic role that testosterone has in men. The lifetime contribution limit for someone who has never held a … I think it’s cooler to look at guys with smaller frames who bulk up naturally and get damn strong in a way that benefits those around them, and fortunately, there are a lot of guys who do it. I’ve updated the article with the correction. Just make sure that your supplemental goals don't compete with your primary goal. According to a study by eBay, if you graduate college with a bachelor's degree, you will make on average $1,020,000 more in your lifetime than a high school graduate.

In other words, there is no need to eat a 1,000, 1500, or 2,000 calorie surplus just to gain muscle, right? Guys will probably come up to you and ask for lifting advice. When we talk about strength strength standards like this, we’re always talking about how much you can lift through a full range of motion for a single rep. For example, benching to your chest and then locking it out. Growth factors are more important for strength and muscle mass in women than in men. © 2020 Bodybuilding.com. […], […] lifts will make you a better athlete.

I want to lift in a way that makes me stronger and tougher, not in a way that requires all these drugs and whatnot. With a rifle, you've got your eye focused right on the target and you take careful aim. Our 130-pound ectomorph beginner, though, still only has forty pounds of muscle. You’re making a good point, though. I think these initial strength measures were taken after a couple of weeks of instruction and practice. We do have thinner bones and narrower frames. Moreover, weightlifting is one of the […], […] The same is true with strength. But what about going up to 220? To be fair, I hit both a size and a strength plateau at around 150 pounds, and if it weren’t for Marco coaching me through the process, I probably would have stayed stuck there for quite a while. I recently spent time learning how to cook from a professional chef, and the experience was a game-changer for me. But it’s bad news if you were hoping that this would be a walk in the park. | Bony to Beastly, How to Build Broader Shoulders (for Skinny Guys), The Skinny Guy's Guide to Building Bigger Abs, The Skinny-Fat Guy's Guide to Bulking & Cutting. Right: Jess Pinkerton is a mom closing in on her 40s. REM normally doesn't begin until six hours after you fall asleep, so if you only sleep six hours per night, you're not going to see the muscle growth that you should. That means that compared to us ectomorphs, he’s already far closer to his genetic muscular potential. Bulky and muscular. What tends to make it harder for older guys to bulk up is either: a) they’ve already gotten close to their genetic muscular potential over the previous decades, or b) they’ve accumulated nagging aches and pains (which we could help you work through in the coaching community). Even if you skip cutting, take that week of rest at least every 12 weeks. In a few months, Marco had shown me that my potential was far higher than that. The only difference is the starting point. They also offer more acute benefits, like helping relieve muscle soreness and improving recovery after hard training. Based on our coaching and having seen her bloodwork, she must have been quite ingenious if she was on drugs without me knowing it. First article I read was about the 3 tests to test your genetics to see if you are a hardgainer, and yea, I definitely “passed” all 3 tests with flying colors, I’m a naturally skinny hardgainer.

It was often a struggle to eat lean proteins in sufficient quantity after workouts due to feeling a bit queasy post workout. Estrogen is also crucial for your health, but that’s another topic. That’s a lot of muscle! Even 400 pounds might sound like a lot of weight, but within a couple years, you’ll probably be able to deadlift in the mid 400’s.

Thanks, Ricky. My hypothesis is that sticking to a healthy BMI is the safest bet. But even if he’s gaining 20–25 pounds of lean mass and 5–10 pounds of fat—which is a fantastic bulk—that would be enough to raise his body-fat percentage a few points and show on his face. Some guys—including myself—take the week off altogether. 20x bodyweight (in pounds) is a good place to start.

The trick is that you need to build a bunch of muscle in order to do it (which is probably your main goal anyway, so that’s great).

They told half the participants that they were genetically gifted, and they told the other half that they were at a genetic disadvantage.

At least a few of those pounds are other forms of lean mass—denser bones, more connective tissue, and so on—and surely there’s some fat in there as well. Can We Make it Healthier? It’s no wonder they’re bigger. In fact, women gain as much size and sometimes more strength than men [2].

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