How Skinny Guys Can Gain Muscle Weight: Tips for Ectomorphs

When I was 18, I went into the US Air Force. I was 5'6" and 117lbs. I barely met the minimum weight requirements. However, over the next year, I went up to 155lbs with (unfortunately) 20% body fat. However, it was my dedication and self-motivation, along with an intensive weight lifting program and proper nutrition. The best advice I can give my fellow ectomorphs out there is to be sure that you understand the costs involved in gaining quality muscle weight. Your biggest costs are going to be time, money, and possibly your sanity in the initial stages.

Healthy food, unfortunately, costs more than junk food, mainly due to federal subsidies granted to junk food companies. So in order to get the right kind of food, you are going to have to spend some dough. Recommended meals include whole grain breads and pastas, lean meats such as skinless chicken, turkey, eggs for breakfast (in moderation) and seafood. Also, be sure to eat plenty of vegetables and fruits, which provide the vitamins necessary to help your body develop.

Ideally, you want to take in more calories each day then you can burn off, as these extra calories will help you to grow and gain mass. You will also want a good protein supplement (low in fat) to ensure that you meet your body's protein needs while undergoing your intensive workouts. Drink these after your workout and an hour or two before going to bed.

Another large monetary cost will be actually working out. Since your main goal in order to gain mass will be to comfortably lift a weight no more than six to eight times, you will eventually need ever heavier weights. This means getting an expensive gym membership or buying a weight set for home. At first, you can probably do simple calisthenics such as push-ups, sit ups, pull ups, etc. and use homemade weights such as jugs filled with water or sand. However, once you have maxed out with your own body weight, you will need to up the ante.

The potentially biggest cost is setting aside enough time to consistently keep up with your work out program and eat right. Do not expect results overnight. It took me a year to gain almost 40 pounds, but keep in mind not all of that was muscle due to my above average consumption of fatty foods at the chow hall. You must remain consistent and keep yourself on track. Set a big long-term goal, but set realistic short-term goals to achieve every eight weeks or so. Also, be sure to get enough sleep, ideally 8 hours a night if possible as it is when you sleep that your body repairs the micro-tears in your muscles caused by your workouts.

Consistency and nutrition are far more important to any work out program than the actual working out. You could work out two hours a day, but if you do not eat right, or are not consistent with your workouts, then it will do you no good. One final piece of advice would be to mix up your workouts every few weeks. Keep your body guessing, as you are less likely to gain mass by sticking to a rigid routine.

In the end, you can achieve your goals if you stick with it. I am not in the opposite boat as I am trying now to tone up. No matter your goals, dedication, consistency, and proper nutrition will see you through to the end. Good luck!