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As most skinny guys eventually do, I decided one day that I didn’t like the way I looked, and that I wanted to put on some muscle; thereby kick starting my love affair with lifting that has now eventuated into a career. At my heaviest, I tipped the scales at just over 100kgs, and although I don’t walk around at that weight anymore (I generally stay true at around 87-88kgs), I haven’t forgotten about all of the effort (read: eating) that it took to get there with the genetics of a skinny guy. It’s for that reason that I hold a special place in my heart for my skinny-bastard clients. So I guess you could say that this is kind of a passion post of mine; my bid to do a good deed, and help my skinny brethren out. A guy ever doesn’t opt for extra meat on his burger; he’s probably a skinny guy (either that or he’s a fat guy who’s paying the price for past sins).
You see a guy walking around with a weight belt on when it’s windy out; he’s probably a skinny guy. I guess the point that I’m trying to make is that skinny guys, or ectomorphs (which is the scientific word for it) tend to share a few common, easily picked traits. Now, while this might paint a picture of doom and gloom, it has to be said that skinny guys can grow – and grow big. Secondly, due to your smaller bone structure, your waist will always be quite narrow, meaning that if you were to add any significant width to your shoulders, it would exacerbate this effect, making you look even broader than you actually are. Thirdly, you get to eat a bucket load of food each day, and claim it’s entirely in the interest of adding muscle to your frame.
So being a thin guy isn’t all bad news, but it does mean that you need to make some adjustments in order to ensure that you can build muscle effectively. As with any training protocol, you’ve always got 3 major areas that you need to optimize in order to maximize your progress. All of these are as important as each other, and all of these need to be modified specifically for the skinny guy. I know every skinny guy says that they eat all-the-time, but it’s not true – if it were you wouldn’t be skinny!
The problem with simply saying eat more food to a skinny guy is that they never feel like eating more, and often have to force-feed themselves just to get enough calories down their throats. 1) Drink calorie-dense super shakes between meals – super shakes are an idea that I took from Dr John Berardi, of Precision Nutrition, and they work wonders for skinny guys. 2) Add a cup of rice (cooked measure) to your lunch and dinner meals – rice is an easy to eat, calorie-dense, carbohydrate source, that I find guys can add to their meals without having to really force feed themselves. Beyond that, I suggest that skinny guys used some sort of food log, or calorie-tracking software, so that they can figure out exactly how much they’re eating each and every day – and then try to be consistent with it. I know that my major problem when I was starting out was that I could eat 3,000 calories one day, and then inadvertently eat less than 2,000 the next.
This is because hormonally we weren’t designed to grow muscle effectively, nor do we have the recovery capacities of a mesomorph. In this 45-minute blocks of training, skinny guys should be focusing on working with heavy loads on the bigger, compound movements (squats, deadlifts, overhead presses, chin ups), and when they choose to focus on the smaller groups (i.e. In other words, skinny guys shouldn’t have a whole day dedicated to training only their arms (you’ve got plenty of time to do that later on, after you’ve built a solid foundation of mass).


So ditch the 90-minute training sessions, 5 times a week – it’s a complete waste of time for ectomorphs. The crux of recovering like a boss is getting enough sleep in order to allow your body to recover, repair, and grow from your training sessions. Building more muscle for the skinny guy is as simple as optimising these three facets of training. For more information on how to build muscle & strength, including tips and advice that will never be published online, sign up to our free newsletter below. James Garland is a strength & conditioning coach, pseudo-writer, fitness entrepreneur, blogger, lover of all-day breakfast's, as well as a terrible poker player.
You had energy for days, an abundance of time, less responsibilities, and a body that seemed to never break down; regardless of the torture you put it through. More in Nutrition, Recovery, Strength Training17 Reasons Why You’re Not Making Progress In The GymI recently had a gym member, Shane, approach me to see how I could help him with his training. If you’re blessed with a good head of hair, I’d be a pity not to shave off your sides and leave your upper part longer.
If you’re more of a smart casual kinda guy, keep it simple: do the toned down version of it. Your eyebrows are one of the first things we notice, besides that amazing smile, of course. To help your brows look their best and reflect your personality, we asked Jennings for a guide to men's eyebrow grooming. Tip: Take a white tissue, pull the tube off the brow set gel and apply the product onto the brush wand that's attached. A light moisturizer, tinted moisturizer or face powder also helps to reduce redness and calm skin post-eyebrow grooming.
Expo 86: When Vancouver wooed the world — 30 photos, 30 years later World fairs come and they go. Russell Crowe: Russell Ira Crowe is a New Zealand-born Australian actor, film producer and musician. Film: A film, also called a movie or motion picture, is a series of still images which, when shown on a screen, creates the illusion of moving images due to phi phenomenon. Whenever they come to me and tell me of their struggles, it’s as if I’m reliving my own past all over again.
I mean 3-time Mr Olympia winner, and owner of one of the best physiques in history, Frank Zane, was a natural ectomorph, and yet managed to build his body all the way to the most elite bodybuilding competition in the world. Until you realise how much food you actually need to eat to put on size, you’ll be doom to be forever buying small-sized shirts, and hiding from any scavengerous birds that are mistaking your pronounced ribs for a sign of you being near-death.
Super shakes combine a high-quality protein source with some fruits, vegetables, and healthy fats to produce a calorie-dense cocktail of deliciousness. On top of that it’s super simple to cook, which is an awesome side benefit, because let’s face it; most guys suck in the kitchen. So by making a conscious effort to eating enough calories to grow each day, I started to see the progress that I had been longing for.
Once I found out this little gem not only did I start to grow, but I also saved a lot of wasted time spent in the gym, which left me with more time to cook healthy meals.


Get in, train hard for 45-minutes (and I mean hard), and then get out – from there, it’s time to recover. It’s very important for ectomorphs to make recovering properly a priority, because as I said earlier, we’re not designed to build muscle effectively, and need all the help we can get!
Sleep is a crucial part of building muscle (as well as keeping testosterone levels high), and shouldn’t be undervalued. My suggestion for you is to look at your current habits, identify which one needs to most attention (probably your eating), begin to make the necessary changes, and start looking for some new clothes to buy. Whether we're complaining about the wrinkles in your button-down shirt or the awkward fit of your shorts, we hope you interpret our "nagging" as caring.
MAC Cosmetics' director of makeup artistry Romero Jennings said it best: "Brows are really personal. Seeing great brows like his can make a guy look like he has a great head of hair," said Jennings. Then simply brush it into your brows going upwards so that they look masculine and spiky at the same time. He began his career as a child star on the Disney Channel's Mickey Mouse Club and went on to appear in other family entertainment programs including Are You Afraid of the Dark , Goosebumps , Breaker High and Young Hercules .
He wrote such late 1980s and early 1990s action movie hits as Lethal Weapon and made his directorial debut with the film Kiss Kiss Bang Bang . In fact, I reached my full height (6’1?) when I was 13, and weighed a grand total of 60kgs. Skinny guys have certain stereotypical traits that expose them for their hollow-chested selves all too quickly. In fact most guys that I’ve trained actually respond better to shorter, more intense training sessions where they get in and out of the gym within 45-50 minutes. Wear them brushed forward and angled across to one side – so the bangs cover one eye. And you can add streaks of color – blonde, bright blue, cherry red, grape purple, or any color of the rainbow. The most important thing is to ask a guy with really great brows for a reference on where to go, not a woman. When you go into the salon, Jennings recommends that men request to have their brows cleaned up a bit underneath.
According to Jennings, traditional tweezing is best because it allows you to see progression. One way to immediately fix this is to apply a mattifying gel like MAC Prep + Prime Skin Refined Zone between the brows. He added, "Sometimes guys go in and get their brows waxed and there is this really clean, blocked off, square shape.




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