How a Skinny Guy Can Bulk Up

For skinny guys who want to increase their weight and muscle mass, the process of bulking up can be a real challenge. By arranging a bulking diet plan and using cardio and strength-training techniques, a skinny guy will be well on his way to bulking up in no time.

Consume Extra Calories

To increase a person's weight, ingesting extra calories is a must. For example, if a guy typically ingests 2,000 to 2,500 calories per day, he should up his consumption by 1,000 to 1,500 calories daily to gain weight. To consume extra calories, try adding an additional serving of carbohydrates, such as brown rice, with every meal. To get the required amount of calories throughout the day, a person may need to eat as many as six meals a day. Eatright.org recommends that a healthy weight gain is between 1 and 2 pounds a week.


Forgo traditional cardiovascular workouts and replace those exercises with yoga. Men who perform yoga can increase their cardiovascular fitness levels and muscular growth without risk of burning a huge amount of calories. Also, yoga allows your body to become more flexible and relaxed, which can make bulking efforts a little easier. Yoga expert A.J. Jacobs suggests that you perform yoga exercises three to four times per week for 20 to 30 minutes per session. Poses that are recommended for guys who want to bulk up include the Crescent Lunge and Mountain, Warrior and Locust poses.

Pump Some Iron

Another key to bulking up is through strength training. According to Stronglifts.com, those who want to bulk up need to add proper strength-training exercises to their workout regimens to ensure that they put on weight in the right places. One of the most effective strength-training techniques that can assist a skinny guy in his efforts to bulk up is performing strength training exercises with low repetitions. Some exercises that come in handy when skinny guys try to bulk up are squats, bench presses, leg presses, leg extensions and stiff-legged deadlifts. Perform these exercises three times a week in sets of four with a maximum of six repetitions per set.

Ingest Quality Foods

When bulking up, it is important to pay attention to the sources of the calories you consume. According to Mayoclinic.com, a person should eat a nutrient-rich carbohydrate, such as rolled oats and quinoa, as a pre-workout meal to sustain energy levels and to encourage muscle growth. A person who wants to bulk up should eat a post-workout meal that includes a quality protein with a nutrient-rich carb to facilitate muscle growth and recovery. Quality protein sources include lean bison, salmon and venison.

About the Author

Heather M. J. Emerson is a graduate of the University of South Carolina. She has a Bachelor of Arts degree in Communications, with a Cognate in Psychology. She is the owner and holistic lifestyle & energy wellness coach at Awakenings WHOLEistic Services.