How to Bulk Up for Skinny Guys (No Bullsh*t Guide) — Transcript

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1. 0:00This was my goal physique when I first
2. 0:01started, but I weighed around 100 pounds
3. 0:04and was painfully skinny. To bulk up, I
4. 0:07tried tons of workout programs, diets,
5. 0:09and supplements. I made all the classic
6. 0:11mistakes, but after years of trial and
7. 0:14error, books, and struggling through
8. 0:16different programs, I finally worked out
9. 0:18how to make some progress. Nobody's
10. 0:20mistaking me for Ronnie Coleman for a
11. 0:22couple of reasons, but I know how
12. 0:24frustrating it is to be called a stick,
13. 0:26chicken legs, or too skinny. Like no
14. 0:29matter what you do, you stay the same.
15. 0:31But trust me, you can change that as I
16. 0:33did. So here's my full guide on
17. 0:35everything that actually worked for me.
18. 0:40[Music]
19. 0:42Believe it or not, lifting weights is
20. 0:44the easy part of gaining muscle. The
21. 0:47hard part is nutrition. To gain weight,
22. 0:50you need to be in a calorie surplus,
23. 0:52consuming more food than you burn. But
24. 0:54as a skinny guy, your metabolism and
25. 0:56appetite make this incredibly difficult,
26. 0:59more than most people will ever realize.
27. 1:01Fortunately, there's tricks to get more
28. 1:03calories in without feeling sick and
29. 1:05bloated. Firstly, is liquid calories.
30. 1:08This is 500 calories of fruit juice next
31. 1:10to 500 calories of fruit. It's a lot
32. 1:12easier to drink calories than it is to
33. 1:14eat them. So, adding fruit juices,
34. 1:16milkshakes, and protein shakes to your
35. 1:18diet will help massively. I had a small
36. 1:20food budget when I first started. So, I
37. 1:22made a 1,000 calorie bulking shake that
38. 1:24I drink every day based on Scooby 1961
39. 1:27suggestions. This is what I attribute a
40. 1:30lot of my progress to. Here's all of the
41. 1:32ingredients if you want to try it. You
42. 1:34can switch the peanut butter for olive
43. 1:35oil, biscoff, or Nutella if you want to
44. 1:37change things up. Next is calorie dense
45. 1:40foods. Here's 500 calories of nuts next
46. 1:42to 500 calories of cucumbers. Typically,
47. 1:45you want foods to have a lower water
48. 1:47content, lower fiber content, higher fat
49. 1:50or carb content, and more importantly,
50. 1:52it should be something you enjoy. To
51. 1:54maximize muscle growth, you'll be
52. 1:56getting around 1 g of protein per pound
53. 1:58of body weight per day. But protein can
54. 2:00be quite filling. So, don't worry about
55. 2:01dropping this a little bit if it helps
56. 2:03you get the calories in. In an ideal
57. 2:05world, you'll be consuming 80%
58. 2:07nutritious foods. But because calories
59. 2:09are so important, it's okay to eat more
60. 2:12junk foods until your appetite
61. 2:14increases. For example, here's 1,000
62. 2:16calories of high volume salad next to
63. 2:181,000 calories of McDonald's and 1,000
64. 2:20calories of calorie dense healthy
65. 2:22bulking foods. These last two are more
66. 2:25suitable for bulking up. Just make sure
67. 2:27not to overshoot your calories
68. 2:29massively. Lean bulking is best for most
69. 2:31people. I used to try those epic calorie
70. 2:34challenges to gain weight rapidly, but
71. 2:36it would just leave me feeling sick and
72. 2:38put me off food. If you're able to
73. 2:40stomach this every day, you'll just gain
74. 2:41an unnecessary amount of fat. A 500
75. 2:44calorie surplus is plenty. It's better
76. 2:46to be gradual and have a bit more
77. 2:48patience. Tracking calories helped me
78. 2:49massively. I used to think I ate a lot
79. 2:51until I actually tracked and realized I
80. 2:53was only having like 2,500 calories. One
81. 2:56of the best ways to get more calories
82. 2:58was to stick to eating meals at the
83. 3:00exact same time each day with reminders
84. 3:02on my phone. Here's some of the most
85. 3:03affordable and convenient foods that I
86. 3:05used to bulk up. Peanut butter,
87. 3:07chocolate milk, whey protein, eggs,
88. 3:10oats, mixed nuts, canned fish, and
89. 3:12bananas. Just please don't try to eat
90. 3:14like a bodybuilder. You don't need to
91. 3:16make yourself an everyone in a 10 m
92. 3:18radius gag every time you open your
93. 3:20Tupperware. I can't advocate for
94. 3:22seasoning your food enough. Add high
95. 3:24calorie sauces to pastas and rice. Use
96. 3:27good amounts of oil and plenty of
97. 3:28cheese. If you eat a lot of fruit and
98. 3:30vegetables, switching to fruit juices or
99. 3:32dried fruits isn't the worst idea since
100. 3:34they'll be lower fiber and help you get
101. 3:36the calories in without feeling overly
102. 3:38bloated. We still want to keep these in
103. 3:40though cuz they help you feel good and
104. 3:42nutrient deficiencies can negatively
105. 3:44impact your ability to gain
106. 3:46muscle. As for supplements, a
107. 3:48multivitamin as an insurance policy can
108. 3:51help prevent deficiencies. But if you
109. 3:53have a smaller budget, I would just go
110. 3:54with creatin, the most evidence-based
111. 3:56supplement for gaining muscle, and then
112. 3:58maybe a protein powder for convenience.
113. 4:01Muscle boosting supplements are often
114. 4:03just a scam. It's far easier and more
115. 4:05effective to make a cheaper and more
116. 4:08nutritious weight gain shake with whole
117. 4:09foods at home. The truth is, there's
118. 4:12nothing special about supplements. It's
119. 4:14better to get what you need from your
120. 4:15food, but they can help. Staying
121. 4:17hydrated is important because being
122. 4:19dehydrated can negatively impact your
123. 4:22performance in the gym, which is where
124. 4:23you're going to be training to ensure
125. 4:25the weight you gain is mostly
126. 4:28muscle. There's tons of viral workouts
127. 4:30on Tik
128. 4:31Tok. But the most important thing which
129. 4:34helped me progress was sticking to a
130. 4:36structured program. This will ensure
131. 4:38you're training with a good amount of
132. 4:39volume, frequency, and with sensible
133. 4:42exercises in order to build muscle. I'd
134. 4:44recommend starting with a three to four
135. 4:46time per week split that prioritizes
136. 4:48compound movements like the squat, the
137. 4:51bench, the deadlift, and pull-ups. If
138. 4:53you're uncomfortable squatting, you can
139. 4:54switch to a similar but less
140. 4:56intimidating movement like a hack squat
141. 4:58while you build up your confidence.
142. 5:00Please don't get overwhelmed with trying
143. 5:02to do everything optimally. A suboptimal
144. 5:05exercise done consistently is far better
145. 5:07than an optimal exercise that you don't
146. 5:09do. The most important thing to focus on
147. 5:12is progressive overload. You want to aim
148. 5:14to add more weight to the bar or do the
149. 5:16same weight for more reps each week.
150. 5:18Don't over complicate it. Stop all the
151. 5:21scientific mumbo jumbo. Train harder.
152. 5:24Harder. I made the best progress and I
153. 5:26started each day with a heavy compound
154. 5:28movement. No crazy advanced intensity
155. 5:30techniques or confusing Instagram
156. 5:32progression methods. If you'd like an
157. 5:34exact program, there's plenty for free
158. 5:36on Boost Camp, which is the best workout
159. 5:38tracking app that I recommend to most
160. 5:40people. It has tons of programs from my
161. 5:42favorite fitness channels. I've also
162. 5:43created a 12week bulking program if you
163. 5:46have access to premium, which focuses on
164. 5:48the compound movements, but also
165. 5:49bringing out the muscles to help you
166. 5:51look more symmetrical, especially the
167. 5:53shoulders, the upper chest, and the
168. 5:54arms, which has been my focus recently,
169. 5:57areas which are particularly difficult
170. 5:58to build as a skinnier guy. If you use
171. 6:00my code Brett, it gives you a trial to
172. 6:02premium. Now, if you don't have a gym,
173. 6:05you can still make great progress with
174. 6:07basic weights at home or body weight,
175. 6:09even with calisthenics. But the most
176. 6:11important thing is to pick a program and
177. 6:13stick to it. Please don't program hop
178. 6:15like I used to. I think it's best to
179. 6:17have an evidence-based program,
180. 6:19evidence-based form, but then train with
181. 6:21the intensity of a bro and avoid ego
182. 6:23lifting. I used to put as much weight on
183. 6:25the bar as possible because I was scared
184. 6:27of looking weak, but this will just keep
185. 6:29you weaker for longer. And I promise
186. 6:31you, people are more impressed to see
187. 6:33you lifting an appropriate amount of
188. 6:34weight with good form. The gym is
189. 6:36supposed to be where you break down your
190. 6:37muscles, not your joints and spine. Now,
191. 6:40it's easy to see your time off at the
192. 6:41gym or rest days as time spent slacking
193. 6:44off, but it's better to see this as part
194. 6:46of the plan because it's just as
195. 6:47important. If sleep weren't a normal
196. 6:50thing, it would be a banned substance.
197. 6:51It is the most powerful thing that
198. 6:54everyone has in their toolbox and so few
199. 6:57people use. It's just not marketed like
200. 6:59the latest supplement cuz people can't
201. 7:01make money from it. Getting over 7 hours
202. 7:03of sleep will help you recover faster
203. 7:06and make it easier to digest the extra
204. 7:07food you'll be eating. My best tip is
205. 7:10have a 60-minute windown routine before
206. 7:12bed. For more on sleep, I've made this
207. 7:14video here for you. Now, rest days. Time
208. 7:16off of the gym or D loads every 6 to 8
209. 7:19weeks are a good opportunity to let
210. 7:21fatigue dissipate, give your body a
211. 7:23break, and enjoy whatever it is you do
212. 7:25in your free time. I used to feel very
213. 7:27anxious whenever I didn't train, but
214. 7:29this is a big mistake because excessive
215. 7:31stress can negatively impact muscle
216. 7:33growth and it's just not needed.
217. 7:35Recovery is just as important as the
218. 7:38rest of the plan if you want to progress
219. 7:39as quickly as possible. But by far the
220. 7:41biggest difference between me before and
221. 7:43me now isn't a particular training or
222. 7:46diet tip, though. It's habits. The cheat
223. 7:48code to bulking up fast. If you had the
224. 7:51habits of a bulkier person with enough
225. 7:53time, you'll bulk up. And it's as simple
226. 7:55as that. Every action you take is a vote
227. 7:58for the type of person you wish to
228. 7:59become. My top three fitness habit
229. 8:01methods. Number one, temptation
230. 8:03bundling. I realized it is much easier
231. 8:05to drink my Turbo Bulk shake after the
232. 8:08gym while watching my favorite fitness
233. 8:10YouTubers because my appetite was higher
234. 8:12and my annoyance at being skinny was
235. 8:14still fresh after getting pinned by the
236. 8:16bar. And pairing it with a more
237. 8:18enjoyable activity meant I actually
238. 8:19stuck to it. Number two is 2-minute
239. 8:22habit triggers. motivation waines to
240. 8:24make sure I stick to my gym sessions. I
241. 8:27have a simple 2-minute routine where I
242. 8:29put my gym clothes on, I have a coffee,
243. 8:31and listen to aggressive music, at which
244. 8:33point it becomes more uncomfortable to
245. 8:35not train. And number three is habit
246. 8:37stacking. It's far easier to attach a
247. 8:39new habit to an already existing one
248. 8:42because of the way the brain works. I
249. 8:43already revised every day, so I just
250. 8:45added in a 400 calorie flapjack. These
251. 8:48were insanely cheap from B&M Bargains,
252. 8:50so I had a massive stash ready to go for
253. 8:52this. The fastest way to form a new
254. 8:54habit is to attach it to an already
255. 8:56existing one. In the meantime, you want
256. 8:58to implement systems that can make
257. 9:00sticking to habits easier. You don't
258. 9:02rise the level of your goals, you fall
259. 9:04to level with your systems. You want to
260. 9:06make it as difficult as possible for you
261. 9:08to not bulk up and gain muscle. If you
262. 9:10stick to non-negotiable meal slots, it'd
263. 9:12be a lot easier to get the calories in.
264. 9:14A gym accountability partner can make it
265. 9:16much easier to stick to the gym. and
266. 9:18building a stash of snacks and recipe
267. 9:20ideas you love will make bulking up far
268. 9:23easier to the point where it becomes too
269. 9:25easy to overeat and you need to dial
270. 9:27things back a bit. Implementing basic
271. 9:28systems can make bulking like bowling
272. 9:31with the rail guards up. It's a lot more
273. 9:33difficult to mess up. But the biggest
274. 9:35piece of advice I have if you take one
275. 9:37thing away from this video is to stop
276. 9:39feeling bad about where you're at now or
277. 9:41your rate of progress and focus on your
278. 9:43process. Social media can massively
279. 9:45distort your expectations. Don't be
280. 9:48scared of gaining a bit of fat. Fat loss
281. 9:50is much faster than muscle gain. Not to
282. 9:53mention, fat can help you fill out your
283. 9:55t-shirts, and it's okay to not look
284. 9:57ridiculously lean all the time. In fact,
285. 10:00a proper commitment to a muscle gain
286. 10:01phase will make this far easier in the
287. 10:04long run. This is the approach I take
288. 10:06if, like me, you're trying to reach your
289. 10:08individual potential with body
290. 10:09composition, health, and performance. I
291. 10:12wish you the best of luck with things.
292. 10:13And if you want to see more videos like
293. 10:15this, then please subscribe and submit
294. 10:17any video requests you have below this
295. 10:19video. I'd love something to read while
296. 10:20I ate these 12 cucumbers.
297. 10:25[Music]