Skinny to Muscular: 5 Beginner-Friendly Tips to Bulk Up

Going from skinny to muscular takes more than just showing up at the gym. While genetics can influence a naturally slim frame and make it more difficult to build muscle, it's still possible to bulk up with the right exercise, nutrition, and lifestyle.

This means combining consistent resistance training with a nutrient-rich diet, one that includes enough protein, carbs, and healthy fats. Prioritizing progressive overload and getting proper rest are also key if you want to build size and strength over time. Here's a quick guide.

Some men are naturally skinny because they have a fast metabolism. They hardly gain weight, no matter how much they eat. Genetics, health, medications, and underlying health conditions, such as hyperthyroidism, Type 1 diabetes, and inflammatory bowel disease, influence your body weight and build. 

Sometimes, being skinny can be caused by eating disorders. It’s common to think only women suffer from this, but the National Eating Disorders Association reveals that one in every three people who have this disorder is male.

If you’re having trouble gaining muscle, consult your doctor for an accurate diagnosis before going into any workout regimen.

Gaining muscle requires more than just doubling your food intake. Consider factors such as age, race, sex, and genetics when coming up with a workout plan. Apart from a muscle-building exercise routine, here are additional lifestyle changes that can supplement your growth.

Diet is one of the primary contributors to your physique, and the right one can help you go from skinny to muscular. If you want to bulk up, add 500 to 1,000 calories to your daily intake. If you are thin and have an active lifestyle, you need a minimum of 3,500 calories daily to get nutrition for building muscles. Eat carbohydrate-rich meals so your body can convert them into energy when you work out.

Again, before changing your diet to go from skinny to muscular, consult a doctor to ensure it suits your body’s needs.

What’s a better combo than eating and sleeping? Getting enough shut-eye is essential to building muscle because lack of sleep decreases muscle protein synthesis. This metabolic process is necessary for muscle recovery and adaptation, helping prevent injuries that may keep you from maintaining your exercise routine.

Aside from conserving your body’s energy, sleep also promotes the release of the human growth hormone (GH), which helps increase muscle mass.

Read this again: Consistency builds muscles. You can’t work out today, stop, then decide to come back next month. Hitting the gym once a week is acceptable, but if you can, exercise three times a week to go from skinny to muscular faster.

Make it a point to wash your hair after every session with a shampoo that keeps your hair healthy and dandruff-free. CLEAR Cool Sport Menthol Anti-Dandruff Shampoo for Men has menthol to clear away all grease, grime, and other causes of dandruff while giving your scalp a cooling sensation.

Working out can also make you more prone to breakouts, so cleanse your face thoroughly after every gym session. Use a facial cleanser that fights bacteria and deep-seated dirt. POND'S Men Facial Wash Acne Solution has patented Lock & Clear Technology, which is clinically proven to clear acne in three days.

You can also try Master Facial Wash Oil Control Max, formulated with Dermaclear to prevent pimples, and ZEROil to control sebum for up to eight hours, so you stay fresh while working out.

If you’re a beginner, making friends with the staff and gym members can come in handy, especially if you’re unfamiliar with the routines and equipment. They can help you avoid nasty injuries while providing motivation. However, remember that this is a give-and-take relationship, so don’t go to workouts empty-handed. Offer your support or maybe bring refreshments occasionally.

Protein helps build muscle by providing amino acids that repair and maintain muscle tissue. By keeping them from breaking down, you get to build muscle mass with every workout.

Aside from food, you can also get protein from drinks, such as protein shakes. They're rich in amino acids and other muscle-building compounds that can give you a boost.

Going from skinny to muscular is not as simple as 1-2-3. It takes time, effort, and consistency. Most beginners can start seeing noticeable muscle gains within a couple of months or so, with an average of 0.5 to 2 pounds of muscle gained per month. Progress depends on several factors, including your workout plan, diet, and lifestyle. It’s a slow but rewarding process that requires patience and dedication, but it can be done.