Personal trainer North York

 During my upbringing, I was always the slender, frail kid.

 I used to dress up as Superman almost every other day for the initial six years of my life because Superman epitomized strength, size, and power... attributes I lacked.

 Even to this day, putting on weight and building muscle remains a significant challenge for me.

 When people would comment, "It must have been nice to be skinny growing up," I'd retort by mentioning my distinctive flat top, my short stature (5'2" until I was 16), four years of braces, and two rounds of Acutane treatment, ensuring I still had the complete adolescent experience.

 The turning point came when I got cut from the high school basketball team, an event that felt like the end of the world for me. In response, I promptly signed up for a gym membership with the intent of getting stronger and more muscular.

 However, in my enthusiasm, I loaded up way too much weight for a set of bench presses and almost injured myself within the first five minutes. Thankfully, I survived, and thus began my enduring love for strength training.

 Over the next six years, I dedicated myself to training in a gym, voraciously reading every muscle and fitness magazine I could find, religiously consuming protein shakes... and all I had to show for it was about a measly 3 pounds of muscle gain.

 I assumed, "I'm one of those individuals who can't gain weight."

 Little did I know, I was approaching it all wrong.

 Despite believing I knew it all (I mean, six years of gym training, right? I read the muscle magazines! I was already in decent shape!), I decided to take the free sessions just for the heck of it.

 And I'm so grateful I did!

The personal trainer North York drastically simplified my workout routine and DOUBLED the amount of food I was consuming.

 Initially, I thought he was nuts, but I decided to give it a shot.

 Within just 30 days, I packed on 18 pounds (as seen in the picture below), boosted the strength in ALL of my lifts, and felt more self-assured than ever before in my life.

 That's when it hit me: there's a better way.

 This realization sparked a significant shift in how I perceived the human body's workings, muscle building, and where I needed to focus my efforts.

 From that point on, I spent seven years absorbing everything I could about muscle building.

 A few years back, I embarked on an epic 35,000-mile journey around the globe. Even though I didn't have access to a gym for 6 months during that trip, I managed to further gain muscle and get into excellent shape without lifting a single weight (as shown in the picture below).

 Once again, my world was turned upside down.

 I discovered that gyms aren't a prerequisite for building muscle and getting stronger, although an effective gym workout can undoubtedly accelerate the process.

 After facing several more years of ups and downs, I had finally - in a somewhat jesting manner - transformed from Steve Rogers to Captain America (there's a story behind this):

 I'm still not the most massive guy in the world, nor will I ever be. And I'm completely fine with that!

 Through my journey, I've realized that anyone, even skinny nerds like me, can gain muscle.

 If you're slender and aspiring to bulk up, you'll be grappling with genetics throughout the journey, but don't let that deter you.

 Everything is attainable.

 This article today encapsulates all the wisdom I've gathered over the past 13 years - the blunders, the triumphs, the failures, and the escapades.

 

The Most Important Thing for Putting on Muscle: Eat More Food

As the saying goes, muscle growth doesn't just happen at the gym; it's equally about what you eat:

 If your goal is to gain muscle, focusing on your diet and exercising twice a week for 30 minutes could be more effective than working out intensely six days a week with a poor diet.

 This lesson hit me hard.

 During my college years, I dedicated four years to working out five days a week, each session lasting 90 minutes, in the hopes of bulking up.

 I diligently consumed protein shakes, believing it was the right approach. While I did get stronger, I never really saw substantial muscle growth.

 When people reach out to me frustrated about their inability to gain weight, the first question I ask is about their diet.

 More often than not, the person believes they're eating enough, but in reality, they're not.

 Here's the undeniable truth:

 If you're not gaining size, you're not consuming enough calories.

 Just by existing, your body burns over 2000 calories every day (and that's before considering exercise and cardio - which we'll touch on shortly). To initiate the muscle-building process, you need to flood your system with calories to fuel it adequately.

 The daily caloric requirements for bulking up vary for each individual, depending on factors such as movement, fidgeting, and the weight you aim to gain:

• For some, it might be 2,500 calories a day.
• For others, it might be 3,500 calories a day.
• For some, even 5,000 calories a day.

While I'm not a fan of calorie counting (preferring a "Balanced Plate" approach), for beginners, I think tracking calories for a few days can be a great starting point.

 So, track your calories using tools like MyFitnessPal over a few days and calculate an average.

 You'll likely discover you're consuming considerably less than you believed.

 UNDERSTAND YOUR CALORIC NEEDS FIRST.

Over the next two weeks, aim to eat an extra 300-500 calories per day above your Total Daily Energy Expenditure (TDEE) that you previously calculated, and observe how your weight adjusts (along with progress in your photos!).

 If you're not seeing an increase in size, add another 300-500 calories per day and repeat the process.

 Depending on factors like your training routine, genetics, current body weight, and the muscle you aim to gain, you can determine how much weight you want to gain each week.

 Results will vary for everyone, and opinions differ on how rapidly muscle can be built:

 Under the most ideal conditions, some suggest gaining about 1 pound (.5 kg) of muscle per week.

Based on my experience, a more realistic figure is around 2 lbs (1 kg) per month.

A 2016 study[2] indicated that strength training could result in a 2.2 lb increase (1 kg) in lean mass over 8 weeks.

Regardless of how swiftly you aim to bulk up, it might be beneficial to gain some fat along with muscle if you're overeating while strength training. Extra glycogen, a bit of fat, and water retention can contribute positively to your confidence and set you on the right path.

 So, ignore the claims from websites or programs promising "gain 40 pounds of muscle in two months!"

 Unless you're using enhancements (steroids, not Hawaiian Punch), it's a slow, steady journey.

 While it's possible to witness dramatic transformations in a short period - like when I gained 18 pounds (8.1 kg) in 30 days - I'd advise against rapid weight gain in a month. Opt for a more sustainable approach of gaining 0.5-1.5 lbs. (0.25-0.75 kg) every week, consistently, for six months... and maintaining that weight!

 I understand this isn't a walk in the park.

 There's nothing more disheartening than dedicating over six months to a gym routine, believing you're doing everything right, only to step on the scale and realize there's been no progress!

 What Food Should Eat to Bulk Up?

Let's explore the optimal approach to prioritize various nutrients in your diet:

 Priority 1: Protein

 Protein plays a crucial role in rebuilding muscle after it undergoes breakdown. Sources of protein include:

• Meat options such as steak, bison, and pork.
• Poultry like chicken, turkey, and duck.
• Eggs.
• Dairy products and cheese.
• Fish and shellfish such as salmon, tuna, and shrimp.
• Plant-based protein sources like black beans and chickpeas.

The recommended protein intake varies based on your health, activity level, and muscle-building goals. For individuals of a healthy weight engaged in physical activity aiming to build muscle, a target of at least 1 gram of protein per pound of body weight (or 2.2 grams per kg) is advised.

 Here's a breakdown of protein content in different servings of food:

•  4 oz (113 g) of chicken: approximately 30 g of protein.
• 4 oz (113 g) of salmon: about 23 g of protein.
• 4 oz (113 g) of steak: around 28 g of protein.

Priority 2: Carbohydrates

 Carbohydrates are essential for providing fuel to your muscles and energy to your body. To support muscle growth, it's important to consume enough calories, primarily from carbohydrates and fats. Carbohydrate-rich foods suitable for bulking up include:

•  Rice
• Quinoa
• Oats
• Legumes and lentils
• Sweet potatoes
• Yams
• Regular potatoes
• Whole grain pasta
• Whole grain bread

A serving of starchy carbohydrates equates to either one cupped hand (uncooked) or both your hands forming a cup (cooked). Additionally, incorporating fruits into your diet while aiming to bulk up is encouraged.

 Priority 3: Fat

 Fat is a vital macronutrient that aids in bodily functions and can serve as an alternative source of energy in the absence of carbohydrates. Consuming healthy fats in the right quantity can align with your fitness goals. Sources of healthy fats include:

•  Avocado
• Almonds
• Walnuts
• Macadamia nuts
• Olive oil
• Almond butter
• Peanut butter

Saturated fats, when consumed in moderation, can also be part of a balanced diet. Examples of saturated fat sources are:

•  Whole milk
• Full-fat dairy
• Coconut oil
• Grass-fed butter
• Fatty cuts of meat
• Lard

A serving size of fat is approximately the size of your thumb.

 Priority 4: Vegetables

 Including vegetables in your diet is crucial. High-fiber vegetables support digestion, especially when you're consuming larger quantities of food. A serving of vegetables is approximately the size of your fist. Here are some vegetables to incorporate into your meals:

•  Broccoli
• Broccolini
• Cauliflower
• Spinach
• Kale
• Spaghetti squash
• Brussels sprouts
• Zucchini
• Cucumber
• Carrots
• Onion
• Asparagus

In summary, to effectively bulk up:

 Calculate your Total Daily Energy Expenditure and add +500 calories.

Aim for a daily protein intake of 1-1.5 grams per pound (2.2-3.3 grams per kg) of body weight.

Consume the remaining calories from a combination of carbohydrates and fats.

Ensure a consistent intake of vegetables to aid in food digestion.

If weight gain is insufficient, increase your portions of carbs and/or fats.

Ultimately, successful bulking involves adjusting your diet to ensure you're consuming enough calories for effective weight gain, with a focus on the right balance of protein, carbohydrates, fats, and essential vegetables.

What Supplements Should I take to Bulk up? How to eat more calories.

If you find it challenging to meet your daily caloric targets for bulking with whole foods alone, consider these tips to help you achieve your goals:

 "HOW CAN I SPEED UP MY BULKING PROCESS WITH SUPPLEMENTS?"

 While most supplements are generally not recommended, real food should always be your top priority over shakes and powders.

 However, if you're keen on accelerating your bulking journey, here are two supplements worth considering:

 Protein Powder: An effective way to boost your protein and calorie intake, aiding in muscle growth. Our protein and protein shake article advises customization of ingredients to maximize calories in a smoothie without overwhelming your blender.

 Creatine Supplement: Known to help muscles retain more water and stimulate IGF-1, a crucial hormone for muscle growth, making it one of the two supplements (alongside protein) I personally endorse regularly.

 Apart from these supplements, there's generally no need to prioritize additional supplementation, despite what muscle magazines may suggest. It's important to note that many of these magazines are affiliated with supplement companies.

 Here are two significant recommendations to support your bulking efforts:

 1) Embrace Liquid Calories: Liquid calories can provide a substantial caloric boost without causing you to feel overly full, simplifying the process of meeting your daily caloric requirements. Personally, a significant portion of my daily calories comes from my custom 'Powerbomb Shake' as outlined in our Protein Guide.

•  Water: 16 oz.
• Quaker Oats: 3 servings (120g)
• Frozen spinach: 1.5 servings (120g)
• Frozen mixed berries: 1.5 servings (120g)
• Protein powder: 2 scoops of Optimum Nutrition Vanilla Whey

Macronutrient breakdown:

•  Calories: 815 cal
• Protein: 70g
• Carbs: 107g
• Fats: 12g

I use a Vitamix Blender to prepare this shake, a worthwhile investment due to its durability and performance. For added calories, consider using whole milk, coconut milk, or almond milk instead of water. Additionally, a shot of olive oil can further boost calories and fats in the pursuit of more muscle.

 2) Train Your Body to Consume More: If you're cooking rice, gradually increase the quantity by a quarter cup each week. This involves consciously pushing your stomach to accept more food, even when you're not particularly hungry.

 While this can be uncomfortable and may make you feel like you're going to burst, it's analogous to the necessity of pushing your muscles beyond their comfort zone to facilitate growth. Start by incrementally adding more food each day, and over time, your stomach will adapt to accommodate increased caloric intake.

 In conclusion, prioritize real, whole foods, but if you wish to expedite your bulking process, carefully consider the use of protein powder and creatine supplements. Additionally, incorporating liquid calories and gradually increasing food portions can aid in achieving your caloric goals for bulking.

 How to Grow Bigger Muscles: Get Stronger

When engaging in strength training, your muscles undergo a process of breakdown and subsequent rebuilding, resulting in increased strength and resilience as they adapt to the applied stress.

 In essence:

 To achieve muscle growth, focus on enhancing your strength.

Continuously upping the weight, sets, or reps elevates the challenge, compelling your muscles to adapt and become stronger.

 This principle is known as "progressive overload," and it's fundamental. Follow a progressive overload regimen while ensuring sufficient caloric intake, and you'll see muscle growth.

 During the bulking phase, you can choose between two approaches:

 Approach A: Bodybuilder Bulk

Embrace a bodybuilder-style routine, emphasizing isolation exercises that target specific body segments and work them out once a week. A typical schedule might look like this:

•  Monday: Chest
• Tuesday: Legs
• Wednesday: Shoulders
• Thursday: Back
• Friday: Arms and Abs

While these routines are effective, they demand a considerable time commitment at the gym, involving 5-6 days of training per week.

Approach B: Strength and Muscle

Concentrate on full-body routines featuring compound exercises like squats and deadlifts, which provide comprehensive muscle engagement.

In each training session, a majority of your muscles receive stimulation.

This approach emphasizes becoming exceptionally strong in the following key exercises:

•  Squats
• Deadlifts
• Overhead Presses
• Bench Presses
• Body Rows
• Dips
• Push-ups
• Pull-ups

By prioritizing strength gains in these exercises and maintaining adequate caloric intake, you'll witness targeted muscle growth.

We favor Path B over Path A, considering it safer and more time-efficient. With Path B, you'll train only 2-3 days per week instead of the 5-6 days required for Path A.

Mark Rippetoe, the author of "Starting Strength," a must-read for those interested in the mentioned exercises, is a staunch advocate of old-school barbell training (Path B):

 Why?

 Because it yields results.

 Stay committed to consistent eating and lifting.

 

Skinny Guy Workout Plans for Bulking Up

In our article, we present a sample workout routine to kickstart your bulking journey. Following a dynamic warm-up, engage in the prescribed exercises:

 Monday Bulk-Up Workout:

• Squats: 4 sets of 5 reps
• Bench Press: 4 sets of 5 reps
• Wide Grip Pull Ups: 3 sets of 10 reps
• Planks: 3 sets of 60 seconds
• Wednesday Bulk-Up Workout:

• Deadlift: 3 sets of 5 reps
• Overhead Press: 3 sets of 5 reps
• Inverted Bodyweight Rows: 3 sets of 10 reps
• Hanging Knee Raises: 3 sets of 10 reps
• Friday Bulk-Up Workout:

• Front Squats: 3 sets of 5 reps
• Weighted Dips: 3 sets of 10 reps
• Weighted Chin-Ups: 3 sets of 10 reps
• Reverse Crunches: 3 sets of 15 reps

Remember, getting stronger is the key, and the rest will follow. Nutrition plays a pivotal role in bulking, and any strength training regimen will aid in muscle growth.

 Here are some recommended strategies for sets and reps based on your objectives:

•  Strength and power: 1-5 reps
• Strength and some size: 5-8 reps
• Size and some strength: 8-12 reps
• Muscular endurance: 12+ reps

Don't stress too much about the ideal path. Nutrition is crucial for bulking, and any well-designed strength training plan will support muscle growth.

 Several studies provide insights:

 Higher intensity workouts (heavier weight, low reps) result in more muscle mass than higher volume workouts (lower weight, more reps).

Increased volume (more exercise sets per week) leads to more mass compared to lower volume workouts.

Weight training yields superior "bulk up" results compared to bodyweight training, although both are beneficial.

In essence: Lift heavy weights for 3-4 sets of 5 reps. Choose a weight challenging enough that you can complete the specified number of reps. Challenge yourself with bodyweight exercises. The focus should be on executing a plan consistently while ensuring sufficient caloric intake.

 Feel free to incorporate bicep curls, tricep extensions, or calf raises at the end of your workouts. Prioritize the major lifts and aim to improve your strength in them.

 Regarding weight, start with the bar and gradually add 5lb increments each week to ensure proper form and acclimatization to the movements before lifting heavier weights.

 Rest 2-3 minutes between sets to lift heavier weights for strength, and 60-90 seconds for a focus on muscular size and endurance.

 Remember the advice from 8-time Mr. Olympia, Lee Haney: "stimulate, don’t annihilate." Avoid overexertion to prevent overtraining and potential injury. Muscles are built with proper nutrition.

 If you feel overwhelmed and seek guidance, you're not alone. Follow a plan diligently, and after a few months, reassess and adjust based on your body's response.

 

FAQ for Skinny Guys Trying to Bulk Up

 QUESTION 1: "I'm concerned about bulking up too much, what should I do?"

 This concern is common, but becoming overly bulky takes substantial time and effort. Gaining significant muscle mass isn't an immediate outcome. If weight gain is a challenge, gaining enough to be considered "bulky" would be a good problem. If you notice a slight increase in body fat, simply adjust your diet to rectify it.

 When in doubt, err on consuming more calories rather than fewer. If unsure whether to eat, opt for more calories.

 QUESTION 2: "I don't want to follow conventional advice, what should I do instead?"

 Feel free to pursue your preferred approach. Experiment for a month and observe how your body responds. If you notice progress in terms of size, strength, and overall health, continue with your chosen approach. If not, revisit this article and apply the lessons provided.

 QUESTION 3: "Can I bulk up as a vegetarian or vegan?"

 Certainly. Ensure you consume enough calories and protein to support muscle growth. Vegetarian options like beans and nuts are protein-rich. Dairy can be utilized for additional protein if you're vegetarian. For vegans, obtaining sufficient protein can be a bit more challenging, but options like almond butter can help. Explore plant-based protein alternatives.

 QUESTION 4: "What's the ideal number of reps and sets for workouts?"

 Both high and low rep/set schemes can lead to progress. However, diet plays a larger role, constituting about 90% of the progress. The key is to choose a plan, track your results, and consistently increase the load you're moving, be it your body weight or external weights.

 QUESTION 5: "Can I simultaneously improve size, speed, endurance, and flexibility?"

 Simultaneously enhancing endurance and size is challenging. Consider focusing on gaining muscle first, then incorporating endurance training. Sustain a high calorie intake and maintain strength training even while incorporating endurance activities. Opt for cardio methods that involve quick, intense movements with minimal breaks.

 QUESTION 6: "Is it necessary to eat every three hours?"

 No, you're not obliged to eat at regular intervals. Total daily calorie and protein intake matter more than meal timing. Some benefits stem from condensing meals into a smaller window. However, spacing out meals might help if consuming enough calories is difficult. Find a routine that suits you, even if it involves fewer but substantial meals.

 QUESTION 7: "Which workout routine is the best among conflicting advice?"

 Simplify your approach and avoid overwhelming yourself. Focus on getting stronger, consuming more calories, and ensuring adequate sleep. Break down your fitness journey into manageable, achievable steps and goals. Start, track your progress diligently, and adjust along the way. If you're seeing progress in size and strength, continue with your current approach. Remember, starting and making adjustments is key to progress.