Do you need to get larger Keep away from These 9 Errors Skinny Guys Make Whereas Making an attempt To Attain Your self!

If you're here because you want to switch from skinny to muscular, you've come to the right place!

I know exactly how you feel

I was once a very skinny guy who was struggling to gain muscle! Hell, my "before photo" is on the bottom left after a decade from training and "eating a lot".

I fought to break the bulk-up code for 10 years. So don't beat yourself up if you're really struggling to gain mass.

We've helped people like you grow taller in our online coaching program: we use the same tactics and strategies that I explain below!

Do you want to know exactly how to eat and exercise to collect yourself? We're really good at this stuff. Learn more:

Okay let's get started! Click on any of the links below to learn more about the 9 top mistakes skinny guys make when trying to collect themselves:

  1. Not Eating Enough (What To Eat To Grow Up)
  2. Set Unrealistic Expectations (How Fast Can I Gain Muscle?)
  3. No Set Plan (How To Go From Skinny To Muscular)
  4. Not Doing Enough (How To Build Muscle)
  5. Walk too fast and get hurt (be safe)
  6. Do not pursue a sustainable strategy (consistency)
  7. No priority (think about your workout)
  8. Sweat the little things (keep it simple)
  9. Not recovering enough (getting sleep)
  10. How I put on 25 pounds of mass

Let's get started right away!

1. Not Eating Enough (What To Eat To Grow Up)

If you don't get taller, you are not eating enough.

This one solution will make up 95% of most skinny men and women looking to get taller.

When I started lifting weights, I was spending 5-6 days a week in the gym following a bodybuilder workout routine from various fitness magazines.

Over the next 6 years, I gained maybe five pounds total, even though I felt like I was eating a lot.

Turns out I ate 500-1000 fewer calories per day than I needed to stimulate muscle growth.

It wasn't until after college that I simplified my workouts (lots of barbell lifts), doubled the amount of calories I burned, and gained about 18 pounds in 30 days.

This is in 2006:

I didn't necessarily put the weight in a healthy or sustainable way, but rather after it 6 years of struggleThis experience cemented the relationship between diet and growing up.

It finally made sense.

If you don't eat enough calories, you won't get any taller.

So unless you get bigger and better, then you are not eating enough.

It's science.

When Trying to Gain Weight When In doubt, eat.

You can find some of my favorite techniques in my How To Set Up Quickly article.

YOUR GOAL: Add 200-300 more calories a day until your stomach gets used to it and watch the scale change.

What should you eat

Depending on how thin you are, you can eat junk food as long as you are getting enough protein and calories.

Liquid meals are also your friend when you want to squeeze in extra calories every day – here's my favorite high-calorie protein shake recipe!

Here are some high quality, high calorie foods:

  • Sweet potatoes, regular potatoes, and yams.
  • Rice or quinoa of any kind.
  • Oats, instant or steel cut.
  • Peanut butter, almond butter.
  • Walnuts, almonds, Brazil nuts, cashews.
  • Cheese, milk, eggs.

Eat lots of high-calorie foods, get lots of protein, and don't forget the vegetables!

I know how overwhelming this stuff can be, which is why we have a coaching program that kicks the ass.

We also have a printable "Get Bigger" shopping list and a Bulk Up Cheatsheet if you can Subscribe to our e-mail list in the yellow field.

Download our Free Skinny Guy Guide to Building Muscle!

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  • The Nerd Fitness "Get Bigger" Shopping List
  • Bulk like the hulk with our rules to get bigger

2. Set unrealistic expectations (how fast can I build muscle?)

We live in a world of instant gratification.

People have unrealistic expectations when it comes to weight loss thanks to marketing ("Lose 30 pounds in 30 days!").

Unsurprisingly, people also have unrealistic expectations when it comes to building muscle naturally. Because of this, we receive advertisements like this:

"Scientists don't want you to learn this trick to gain 40 pounds of muscle!"

These ads are designed to sell supplements, not make you bigger, or get results.

Most of the supplements are rubbish.

The only supplements I recommend: protein and creatine.

We cover this in detail in our article "How do I build muscle quickly?" Items:

Under optimal conditions You will most likely be able to gain 1 to 2 pounds of muscle per month.

That doesn't mean you can't get huge strength gains – you just won't gain 50 pounds of muscle in 6 weeks.

So start with the right expectations: Don't try to put on 50 pounds weekly or monthly. It's time to think in days and years to make your progress permanent:

Rome wasn't built in a day, and muscle isn't built in a few days either. It will take months of sustained effort, and it will take persistence and patience.

But you can get there.

If you're struggling not to see results and you want a Yoda in your pocket (that sounds weird …) to help you collect yourself quickly, our online coaching program fits that scenario exactly

Work with our trainers to get bigger, faster and safer. Find out more here:

3. Don't have a solid plan (how to go from thin to muscular)

If you want to switch from skinny to buff, you need a plan.

A plan that is balanced and gives you great movements that stimulate growth all over your body.

Just going to the gym without a strategy will make you struggle to get taller.

Then you will have a bad time …

Better to pick a basic plan and stick with it for months and months than jumping around from week to week chasing the newest shiny object.

As we pointed out in our Strength 101 series …

The following moves get damn strong, eat enough, and you'll get bigger:

  1. Squats
  2. Deadlift
  3. Overhead presses
  4. Rows
  5. Pull-ups (can be weighted)
  6. Dips (can also be weighted)

Which plan should I follow?

  1. Don't know where to start? Read our free Strength 101 series and choose a workout program from our beginner strength training.
  2. Work with our trainers! We create a program and offer nutritional advice so that you can see the first results immediately.
  3. Choose one of the 6 training levels in our Beginner Fitness Guide Articles to make you comfortable and in a routine.
  4. If you're not ready for barbell workouts, Start with body weight training!
  5. Other great barbell-based programs are Stronglifts 5 × 5, Wendler's 5/3/1 program and Mark Rippetoe's Starting Strength program.
  6. I started with basic barbell training, then switched to a hybrid barbell / bodyweight program (thanks to my online trainer).

Which one should you choose?

Frankly, any of them will work – you just have to start and stick with them for months, focusing on getting stronger with every move.

You can also download our Strength 101 guide by logging into the box below:

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly in one.

4. Not doing enough (how to build muscle)

If you're trying to get bigger, you may not be working out hard enough in the gym or park to stimulate muscle growth.

No matter what, you need to be heavier or do more reps to challenge your body to break down muscle fibers and force your body to rebuild stronger.

This is known as "progressive overload" and is the only way to build size in all the right places.

To answer your first question, the only way to get taller is with bodyweight exercises.

Take a look at gymnasts – these guys built their muscles through years of intense bodyweight training like handstands and muscle building on gymnastic rings:

However, you need to constantly scale these exercises to make them progressively more difficult, which many people find difficult to do.

Just doing more regular bodyweight pushups, squats, and pull ups is a great way to get conditioning, but after a point it will most likely stop producing muscle growth without adding to the challenge.

In this case, you need to gradually overload your muscles with a more difficult movement.

I explain this during my “Staying In Shape While Traveling” post where I put on a few pounds of muscle while doing ONLY bodyweight exercises.

I started by just doing pull-ups and dips.

Now I do pull-ups with 60 pounds on a weight belt and dive in with 70 pounds on a weight belt.

I used to only do push-ups and pull-ups, now it's parallel gymnastics complexes:

And muscle building on gymnastic rings:

So, YES, it can be done!

All you need is a solid plan to keep your muscles moving consistently.

Looking for an exercise plan? Outside of our coaching program, our new app shows you exactly how you can train with rings.

You can try your free trial version here:

5. Walk too fast and injure yourself (be safe)

In the instant gratification age, we always want more, now now now.

Over the past decade, I've followed a terrible cycle of setbacks and injuries:

  1. Try to get bigger. Eat a lot and gain weight.
  2. Increase my workout too fast.
  3. You get some kind of injury when you try to do too much.
  4. Take a month off to relax.
  5. Start again at # 1.
  6. Repeat the process.

Be patient.

Start at light weight and get a little bit better every day.

It wasn't until I stopped pursuing quick goals and instead focused on tiny habits that I switched from Steve Rogers to Captain America.

When I started deadlifting again, I kept thinking, “I can do more! I can get heavier! "- but I patiently forced myself to go just a little further than the week before.

Live to exercise one more day and just focus on the process:

“Go to the gym 3-4 times a week and get a little stronger. Then go home and eat! "

As bodybuilder Lee Haney says, "Exercise to stimulate, not to destroy."

It's really difficult to slow down and have confidence in the process. That's why everyone fails diets and why no one can get lasting results.

You try too much, too soon, and keep falling back to first place.

If you're tired of falling back on the first place and want someone to help you make sustained and lasting progress on the path to recovery, check out our coaching program!

No more frustration or confusion, just results. Find out how we can help you in our online coaching program!

6. Do not pursue a sustainable strategy (consistency)

Just as losing a ton of weight by running on a treadmill and starving to death isn't sustainable in the long run, neither does it make you unhappy for a month just to pack some size.

As soon as you go back to "eating as you normally would" and "exercising normally", you will lose all of your winnings!

For me, I've achieved lasting success by doing the following:

  • Eat roughly the same meals every day.
  • Get enough sleep by going to bed at the same time each night.
  • Exercise 4 days a week for about an hour.

As a result, I've made steady progress over the past 4 years, and my new "normal" is progress and strength gains!

What i'm trying to say be honest to yourself.

If you can't train six days a week for the next year, DO NOT train like this!

Start basic strength training twice a week and spend the extra time you would have spent exercising on eating more or getting more sleep.

If you can exercise three days a week, that should be enough to get you taller: after all, muscle builds in the kitchen!

Remember, if you don't get bigger, you are not eating enough!

Eat more.

It can be more than 6 months longer than if you went all in and just ate and exercised all day each day, but you will actually keep the progress you made instead of giving it all back.

This was a brutal lesson that I couldn't learn until I hired an online personal trainer to help me improve my mindset and set up the right systems!

Hack the Matrix and learn how to massage the Hulk in our online coaching program!

7. Do not set a priority (think about your training)

After telling myself, "I want to get big and strong," I realized that for the most part this has not been a priority for the past decade.

I've made work, messing around, video games, and going out and drinking on my list of priorities before my workout.

Since 2014 I've been keen to see what I could achieve if I made it a priority in my life to get bigger and stronger.

Most of all, I took this seriously and hired an online trainer who I've worked with for more than 5 years.

This has enabled me to lift 420 pounds with a 172 pound body weight:

Here's what I did to prioritize my transformation and training:

  • I ate extra, even when I wasn't hungry.
  • I changed my training schedule so work is NEVER an excuse.
  • I said "no" a lot to stay outside and drink for a really long time.
  • I've programmed my workouts into my calendar.
  • I let my coach hold me accountable.
  • I have scheduled workouts on Saturday mornings so I don't go drinking on Friday.
  • I've made fitness a priority.

Is this goal of moving from skinny to buff really a priority for you? If it doesn't, you'll give up when you're tired, not hungry, or when you don't want to exercise.

As we discuss in our How To Get In Shape article, you must have a BIG WHY: the reason you are doing this!

I wanted to get bigger so I could be safer when I go on dates.

What about you? Why are you here?

Write down your reason, stick it on your bathroom mirror or laptop, and use it as a reminder.

Because it won't be easy!

If you always do what you've always done, you will always get what you always have.

And if you want to get bigger permanently, you have to do things differently, consistently and permanently.

Never forget why you are doing this!

I did this trip on my own for a decade before I finally got help to stay accountable and keep myself updated.

If you're looking for someone to hold you accountable, tell you exactly what to do in the gym and how many calories to eat, we can help you there too.

No more guesswork. Let our coaching program tell you exactly what to do!

8.Sweat the little stuff (keep it simple)

Bicep curls! Forearm beckons! Calf raises!

"Should I target all three heads of the triceps?"

"I see that big guy over there doing 8 types of biceps – should I do what he's doing?"

"Does the breast day have to be a bench, an incline bench, a lowering bench, a cable bow tie or a dumbbell bow tie?"

“How many sets and repetitions should I do? Should I do 6 sets of 8 reps or 5 sets of 5 reps? "

Forget all that stuff!

If you want to get bigger, focus on getting stronger in one of the few big basic movements.

Once you have a solid foundation we can target certain isolated muscle groups like the bodybuilders do.

Always start your workout with the basics of strength training (notice a topic here?):

  1. Squats
  2. Deadlift
  3. Bench press
  4. Overhead presses
  5. Rows
  6. Pull-ups (weighted)
  7. Dips (weighted)

"But where are my bicep curls, tricep extensions, abs, etc?!?!?!"

All of these muscles work incredibly well with the exercises above. So don't worry about isolation.

Instead, just get strong.

If you can lift heavy things or do intense bodyweight exercises, your body has to adapt.

If you want to do things like bicep curls or tricep extensions, great.

Just do them AFTER the big workout.

As long as you are eating enough to fuel your recovery and following the Bulk Up Like the Hulk axiomsYou will be fine! (Covered in the free download if you join our email list in the box below!)

Download our Free Skinny Guy Guide to Building Muscle!

Enter your email address below to download it now

  • The Nerd Fitness "Get Bigger" Shopping List
  • Bulk like the hulk with our rules to get bigger

9. Not recovering enough (getting sleep)

I took pride in not needing much sleep.

Apparently I was stupid too.

As I was focused on getting bigger and stronger, I had to add significant sleep times.

When you do strength training, your muscles break down and need to be rebuilt over the next 24-48 hours.

Sleep is an important part of this process.

Without it, your body cannot recover and you cannot grow.

I find I am exhausted on the really heavy deadlift day, so I put more emphasis on sleep on those days!

Muscles are not made in the gym, but rather while you are resting.

Make sleep a priority!

How I gained 25 pounds – my last 18 months

I'm really proud of what I've achieved over the past few years, and I'm excited to see what the next 18 months will bring.

Here are two recent photos that show how I've changed in 6 months:

  • Left photo: 171 pounds
  • Photo right: 194 pounds

The best part is that everything was done in a healthy, sustainable, and natural way.

Since then, I've also worked on leaning out (and getting a lot stronger in the process).

All of this was done under the supervision of my online personal trainer and coach, Anthony

If you are someone who wants to get taller and go from thin to polished make sure you don't make the 9 mistakes I used to make!

And if you want results, we offer you three options:

1) If you're tired of the guesswork and just want to know exactly what to do, check out ours 1-to-1 online coaching program! We create bespoke programs and nutritional guidelines for people like you who are struggling to gain size.

No more guesswork. Results only. Build muscle and build confidence in our nerd fitness coaching program!

2) If you want a roadmap for home training, see NF Journey. Our fun habit-building app will help you exercise more, eat healthier, and (literally) improve your life.

Try your free trial here:

3) join the rebellion! We have a free newsletter that we send out twice a week with new content to help you build muscle and improve your life.

Sign up below and I'll send you some free tutorials!

Download our Free Skinny Guy Guide to Building Muscle!

Enter your email address below to download it now

  • The Nerd Fitness "Get Bigger" Shopping List
  • Bulk like the hulk with our rules to get bigger

I'd love to hear from you in the comments below:

What are your biggest problems when it comes to collecting yourself?

Have you succeeded and made great strides as a skinny guy or lady?

Have you struggled with being thin all your life and still don't seem to crack your code?

Let me know how i can help!

-Steve (former Steve Rogers, current Captain America)

PS: Check out these other articles in our Build Muscle Fast series:

All photo sources can be found here: (1)

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