Get a quality protein powder (Biotest Grow or Metabolic Drive, or Muscle Milk), fish oil, simple micronized creatine, and a post workout drink (Biotest Surge). We devoured every single bit of ectomorph muscle-building information tidbit we could find, from blog to book to eBook. We may not have had the best form or have been doing the best exercises, but damn we were dedicated. It turns out that the mainstream approach to bodybuilding is one of the silliest ways to build muscle as an ectomorph or a hardgainer. By having our nutrition so perfectly dialled in we were able to produce a bunch of really positive effects for our health, appetite, physique, energy levels and strength.
Hell, we were even building muscle faster than we’d ever seen anyone else build muscle. While Jared and I had been studying design, building websites and writing music, Marco had been studying health sciences, working as a personal trainer, travelling around the continent to attend cutting edge seminars, interning at top athletic performance facilities, and eventually training pro athletes.
At that point we started getting more emails from people who had seen our blog posts, and many of our friends were starting to ask for advice.
We also realized that we needed calorie boosting strategies, since lots of skinny guys simply don’t have a big appetite. We decided to make a recipe book packed full of the best muscle-building recipes out there. Albert, a young doctor working eighty hour workweeks, managed to gain 23 pounds, proving that no matter how busy your schedule is you can cleverly find a way to make it work. If you want to master this once and for all and gain 20-30 pounds over the next couple of months check out our full step-by-step muscle-building system for naturally skinny dudes – complete with training program, nutrition program, recipe book, exercise videos, members community and individualized coaching from us. Everyone is built a little differently, and it’s rare to find someone who is entirely ectomorphic. As for what results you can expect, most of the guys going through our program who apply themselves and stick with it gain around 20 pounds in the first couple phases, and then either go on to gain more, or decide to trim off some fat or whatnot. SapphireI’m going to be ridiculously sexist here, and just point out that I think you guys are looking FLY.
Pineapple and papaya – Will help speed up muscle recovery and will help breakdown and digest protein. In one of my very early posts I described how to eat in the early days of building muscle for mass, and this is how you should structure your daily meals. I have frequently talked about the importance of setting goals when training for results, and you will have to do this here too. 1) Start with lightweights – This will allow you to understand how to lift the weights properly regardless of the exercise.
2) Do the exercise properly – Once you have mastered how to do it, focus on control and execution.
Structuring your weight lifting techniques like this will allow for the blood in your body to flow properly when lifting, and will give you the ‘pump’ that your muscles need.


Incoming search terms:skinny muscle (745)high metabolism (529)skinny to muscle (300)ectomorph bodybuilding (266)ectomorph bodybuilders (214)skinny muscles (198)ripped ectomorph (179)mass builder (123)how to build muscle with a high metabolism (117)ectomorph workout (115)Be Sociable, Share! That first month went so well that we decided to expand our muscle-building pact to four months, and by the end of those four months the Bony Boys were a thing of the past. With a lot of these internet transformations guys will intentionally lose weight so they can rebuild it quickly. At first it was a little discouraging, because absolutely everything mainstream is targeted at people looking to lose fat, not build muscle. We may not have had an appetite for food, but skinny desk-bound computer junkies that we were, we certainly had an appetite for information. No matter how busy we were we always found a way to get our meals in, however makeshift they had to be. One is that nutrition is rarely a factor in studies looking into weightlifting, and weightlifting is rarely a factor in studies looking into muscle-building nutrition.
This allowed them to absolutely annihilate a muscle group each session, which was cool, because they had enhanced abilities to recover from that intense weightlifting onslaught. While our workouts might not have been perfect for building muscle, our diet sure as hell was. We were still doing a mishmash of training routines, but more and more of our lifts were big compound lifts, more postural and strength work was being worked in, and we were ditching a lot of our mainstream bro-science bodybuilding habits for evidence-based bodybuilding, strength training and athletic conditioning stuff. We wound up building Marco a blog, and to return the favour Marco offered to help us out with our ectomorph strength and muscle endeavours.
That was one of the things Jared and I struggled with the most, since all the other information out there is for guys who can effortlessly eat tons of food. Marco started crunching numbers, rigorously testing out training plans with some of his skinny personal training clients, and he took another course at the Postural Restoration Institute.
I would guess you’d gain somewhere between 20 and 30 pounds, depending on how much weight training experience and muscle mass you already have. Bench press for the fronts and middle of your shoulders, and chins (or variants) for the width of your upper back, traps and the backs of your shoulders.
Chocolate milk gives the perfect balance of carbs, protein, and fat for a speedy muscle recovery. But if you keep it to at least 5 meals on the busy days and 7 meals on your free days, you will put on weight for sure. Depending on how skinny you are it could be a case of doing no cardio training at all in the early stages. For years I use to perform slow movement weightlifting and I would usually always achieve slow results… compared with now. If you want to gain muscle mass, working out is important, but so is your post workout meal.
Nothing builds muscle like protein, which is why you need to include it in your post workout meal.


This is when your muscles are hungriest, and feeding them immediately will allow your muscles to begin the process of recovery, which ultimately leads to bigger, stronger muscles. Discover proven methods for building muscle insanely fast, even if you're a skinny guy or a hardgainer. Hell, it took a long time to figure out what we even were: ectomorphs, because of our small bone structure and long lanky limbs, and hardgainers, because of our muscle-resistant muscle fibres (slow twitch muscle fibres) and thyroid dominant hormone production. Many of these bodybuilders are not only genetically gifted at putting on muscle, they’re also pharmaceutically gifted at putting on muscle! This kept their bodies perpetually primed for muscle growth whether or not their training was optimal or not. Better yet, he understood health, hormones, performance, strength, posture, alignment and how all of that fit together. Where were all the meals you could cook in bulk and reheat, prepare quickly and wolf down, carry around on the go, whip up in a blender, prepare for dates, etc.
I found what you guys have made to be very easy to read and ubderstanfm it also helps that I can relate with everything your saying as well. I have a small appetite, narrow wrists, neck and ankles, very long limbs, a very long torso, and I’m predominantly made up of slow twitch muscle fibres though, making my wider shoulder span pretty much my only mesomorphic trait. I have covered this topic through out various posts in the last few weeks, but the information is scattered across the site, so I intend to make this a bible post for all of you skinny men out there. Yes… it may possibly give you an increase in strength, but you may lose muscle mass and you will only then be a strong, but still… skinny man!
Partly because we were too ashamed to tell our friends and family that we were trying to build muscle.
Not only were Jared and I doing most exercises improperly for our lanky ectomorph frames, we were just plain doing them improperly for anyone’s body type. Whey protein is my personal favourite as of now, but take a look at my personal view on how to use these supplements. For post-workout carbs you could make up your own mixture of dextrose, maltodextrose, water and some Kool-aid for flavor.
You really need to pay attention 90 minutes before your workout and 90 minutes after your workout, as this is when magic muscle building can happen! Following the above tips on post workout recovery will help your body grow the largest, strongest muscles it can, ensuring that your time in the gym is well spent.



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