7 Steps To Build Muscle (For SKINNY GUYS)

  • Learn how to build muscle fast. Even if you're a skinny guy or hardgainer you can gain weight and bulk up if you just follow this diet and workout advice. The link to create you're own bulking meal plan is below and by sticking to your macros you'll gain healthy weight while building muscle mass.
    🔥 FREE 6 Week Challenge: bit.ly/lose-fat327
    📲 Fat Loss Calculator: bit.ly/gt-calculator27
    👦🏻 If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(𝐔𝐒𝐀, 𝐂𝐚𝐧𝐚𝐝𝐚, 𝐚𝐧𝐝 𝐔𝐊 𝐎𝐍𝐋𝐘): bit.ly/2Hj9JOi
    #1 Not Eating Enough Calories 1:07
    #2 Increase Your Carbs 4:02
    #3 Progressive Overload 5:20
    #4 Undulating Periodization 7:09
    #5 Eat Enough Protein 7:55
    #6 Don’t Overdo Cardio 9:17
    #7 Get Enough Sleep 10:46
    If you consider yourself a hardgainer and you find that no matter how hard you try, you just can't pack on any more muscle you're probably wondering, "what am I doing wrong here?" You've probably spent months, or maybe even years trying to bulk up but you're still skinny, you don't have much noticeable muscle mass, and most of your t shirts are still baggy, especially around your arms. Meanwhile you see other people that just seem to have an easier time than you. People that might not workout as much or they might eat the worst foods, yet they seem to be able to build muscle just by looking at a dumbbell. This can become really frustrating and even if you're a persistant person that doesn't quit, it can be very easy to simply label yourself as a hardgainer and to start making excuses. But the truth is that you're not a hardgainer. That's right....you heard me.. you're not. Sure everyone's biology and physiology is different, and sure you may have a slightly tougher time building muscle than others, but most of what you believe about being a hardgainer is just a myth that's keeping you skinny. In reality, if you just do the 7 things that I"m about to show you consistently, I don't care how much of a hardgainer you think you are, you're going to bulk up. The first and most common problem for...
    1. "consumption of amino acids, in particular leucine, stimulating increased muscle protein synthesis via the mTOR signaling pathway"
    Link: www.ncbi.nlm.nih.gov/pmc/articles/PMC3514292/
    2. "long-term severe CR reduces serum total and free testosterone"
    "Restricting calories increased the total output of cortisol"
    3. Extreme calorie surpluses provide no muscle-building benefit but do cause fat gain. See figure 1 of the study
    4. Bench press strength associated with chest size:
    See figure 1
    5. "more successful powerlifters typically have higher degrees of muscle mass expressed per unit height and/or bone mass"
    "the significant differences were for muscle mass and muscular girths, it would appear likely that these differences contributed to the stronger lifters' superior performance."
    6. Ideal protein intake is 1.6g/kg or about 0.8g/lb
    See Figure 5
    7. "greater protein intakes and a more even distribution across meals are modifiable factors associated with higher muscle mass"
    Link: www.ncbi.nlm.nih.gov/pubmed/27465379
    "an even distribution of daily protein intake across meals is independently associated with greater muscle strength"
    Link: www.ncbi.nlm.nih.gov/pubmed/28515070
    8. “a balanced distribution of daily protein intake" "acutely stimulated the synthesis of muscle contractile proteins more effectively than a skewed distribution"
    9. Concurrent training: The negative effect that cardio has on lower body strength/muscle mass
    See Figure 1
    10. "resulting in an increase in AMPK activity after endurance exercise" & "AMPK"... "leads to the inactivation of mTOR and a decrease in the rate of protein synthesis"
    (10.5) 2% Carbs vs 77% carbs effect on Muscles

    (11) Testosterone to Cortisol Ratio 60% carbs vs 30% carbs
    (12) "The carbohydrate restriction program caused a significant reduction in the number of squat repetitions performed"
    (13) "Approximately 1 hr of SR on five nights a week led to less proportion of fat mass loss" "despite similar weight loss"
    (14) high-GI meal resulted in a significant shortening of SOL in healthy sleepers


  • Gravity Transformation - Fat Loss Experts
    Gravity Transformation - Fat Loss Experts  8 місяців тому +210

    Hope you guys enjoy the video. The 15 studies used to make this video are all linked in the description with direct quotes from the research papers to back up everything that is said. Growing up as a kid I was very chubby. Then at around 14 to 15 years old, after about a year and a half of consistently working out and eating better, I was able to burn off the majority of the fat, but I was still skinny fat. I wasted a lot of time acting on bad information, so I want to make sure you don't do the same. Enjoy the video :)

    • kwstas kwsta
      kwstas kwsta 12 днів тому

      Ιf this kid were you before some years then not only u got bulky but you also grew some beard 😂😂😂I doubt that only gym and dumbels can do this... You probably took the same chemicals as Messi 😂😂😂😂

    • cory sperry
      cory sperry 2 місяці тому

      Parker Brown gotta eat to gain

    • Keane Rhodes
      Keane Rhodes 3 місяці тому

      With #6 being to not focus on cardio, what differences should I make as I play football at college which requires cardio? I need to bulk up but I also need to stay fit

    • Omo Oluwabi
      Omo Oluwabi 3 місяці тому

      Gravity Transformation - Fat Loss Experts what’s your contact info?

    • pioXXi
      pioXXi 4 місяці тому +1

      Amazing work/video! Thanks

  • The GlobalWarming
    The GlobalWarming День тому

    I like this video. It's research and science based, not useless ideologies nor myths. God bless you bro

  • Rodrigo Afonso
    Rodrigo Afonso День тому

    Probably one of the best videos that I ever saw in UAclips
    Really good information
    Thank you !!

  • Darkerge
    Darkerge 2 дні тому

    How much carb do i have to eat as a well built 15 year old? How much protein?

  • Doody Stainz
    Doody Stainz 3 дні тому

    i cant eat more than 2000 calories a day i get sooo full it hurts

  • Tyler Sansom
    Tyler Sansom 3 дні тому +1

    Ironic I'm watching this at 3 am. But it's weird I'm motivated in the late hours of the night can someone explain why?

  • Simon Eklund
    Simon Eklund 3 дні тому

    How do i get the calories as a poor man

    • Simon Eklund
      Simon Eklund 3 дні тому

      And Im a boxer i am running most days of the week. Cant stop do cardio

  • T. Daniel Ledford
    T. Daniel Ledford 4 дні тому

    5'9 and 140lbs here. how do you measure your carbs, and know what type of junk to stay away from? throwing doritos and pepsi into the mix would be more calories, but that would have a big net negative effect on your overall health

  • Mythical Ace
    Mythical Ace 6 днів тому

    I like how he's like oh guys don't be in a caloric deficit if you want to build muscle! It's not optimal given your mTOR and growth hormone levels. Then he's like, guys just hit your macros if you don't want to get fat. Are you stupid? Being in a caloric surplus will get you fat over time. The outcome is litterally the same. It just takes longer. I am staying lean year round and building muscle because I'm making sure I get enough protein.

  • Lin Samuel Memeanda 1776
    Lin Samuel Memeanda 1776 7 днів тому +28

    Who’s hear with quarantine

  • Rich Thomas
    Rich Thomas 9 днів тому

    Ok this is all noted but I have two questions..
    I was bulking but training and now i have a fat stomach which I've managws to cut down,but as soon as I wat,it swells back out again,even though I'm eating just over my daily macros!
    Sleepy letters,I work shifts,is it possible to build muscle even though I'm going to bed at 11pm one week,getting up at 4am
    And then the following week I'm getting home at midnight and then sleeping until 9am.

  • Abdullah Wilcox
    Abdullah Wilcox 9 днів тому

    Has anyone tried Custokebon Secrets? (search on google) I've noticed many awesome things about this popular lose weight diet plan.

  • Jon M
    Jon M 11 днів тому

    Is running 3x a week 2 miles too much cardio?

  • Just A Gamer
    Just A Gamer 12 днів тому

    What if I have fast system and burn fat like crazy And won't gain weight what do I eat? What more what less and what I do more of

  • Astro Mann
    Astro Mann 13 днів тому

    More calories? - but many skinny and medium guys bulk up in their gut- the true gainers dont seem to get this. Part genetic. Im medium build, well defined with veins popping out all over, but will never get real "big", no matter what I tried.

  • Leo pro channel
    Leo pro channel 15 днів тому

    Finally that's app for me in one day from my frame as ectomorph skinny to mesomorph fit!! Someday this is my great body, definitely not bad at all🙂😎🏋️‍♂️💪

  • Miran Salih
    Miran Salih 17 днів тому +1

    You are brilliant, learn a lot from you.
    Where can I purchase one of that gravity T-shirt?

  • Crystal Marquez
    Crystal Marquez 19 днів тому

    Which link is the macro calculator ?

  • Brooke Horton
    Brooke Horton 19 днів тому

    What is Custokebon Secrets? We have noticed several awesome things about this popular weight loss secrets.

  • Krono Spear
    Krono Spear 20 днів тому

    I'm a web developer and I've been skinny since my childhood. Now I've decided to quit my job and do freelance so I can have sufficient time for body building. I need some tips that could help.

  • David
    David 21 день тому

    i dont care if i gain fat hahaha just give me some mf weight

    • seflw9
      seflw9 17 днів тому

      same im just 42 kg i need more weight then i will workout

  • Tanner Davis
    Tanner Davis 21 день тому +1

    I’m 6’2 and I weigh 150, I’ve been on a 5000 calorie diet and working out 2+ hours a day, I just can’t gain a pound, I’ve been doing this for a month and a half and I know it’s a really short amount of time, but I feel I would still see some sort of results in my mass

    • Jeanna Chebat
      Jeanna Chebat 20 днів тому

      Work out less. 2 hours or more is not going to help.

  • Divya Alok
    Divya Alok 23 дні тому

    lets jump on 7th step

  • Grimmy
    Grimmy 23 дні тому +1

    Yhis guy:its important to sleep and eat
    Me:insomnia gang anarexia gang


    ngl you look like Johnny Castle!

  • goonaffliated7
    goonaffliated7 25 днів тому

    Alternative to this: steroids

  • Acer Ace
    Acer Ace 26 днів тому +2

    I notice that when I eat more, it does increase my muscle mass, I'm stronger and able to lift heavier. However, my belly also gets bigger which as we all know, throws everything out of proportion. So I'm trying to figure out how I can intake enough calories and keep Mr Tum Tum in check at the same time 😂

  • Dale Scott
    Dale Scott 26 днів тому

    :15 does he really count as skinny?

  • Nasiem Ashruf
    Nasiem Ashruf 28 днів тому

    Im not even skinny why am i watching this😂

    • Shaniqua D
      Shaniqua D 27 днів тому

      Nasiem Ashruf because you have no life

  • Michael Castaneda
    Michael Castaneda 29 днів тому +8

    Im still skinny lol its actually hard to make yourself eat alot

    • Jon M
      Jon M 11 днів тому +2

      Michael Castaneda shakes help a ton

  • Abhishek Sharma
    Abhishek Sharma Місяць тому

    If if we stop eating later once we gained?

  • Abhishek Sharma
    Abhishek Sharma Місяць тому

    My gym trainer told, eat anything ,doesn't matter what you eat just eat a lot, momo, chowmein, Pizza, everything but eat a lot whole day long?

  • xMG
    xMG Місяць тому

    Does having sex ruin your gains? Cuz im skinny i weigh 115 i havent checked but ive been working out for like 3 weeks and i feel a little stronger but dont notice any difference i want to look bigger should i stay away from sex or masturbation? And i try to eat alot every morning afternoon and evening

  • Willix_21
    Willix_21 Місяць тому

    Cant eat, cant sleep and need to do a ton of cardio... fml wish me luck boyz

  • N X K
    N X K Місяць тому

    u know proteins are expesnive?

    I get 500g for 10-12€ and with intake of 160g of protein a day it's like buying new ones every 3 days so 10 times a month which can cost me on average 110€, just proteins =v

  • J G
    J G Місяць тому

    youre like one of the only dudes on youtube who says that skinny guys should eat more carbs. thank you

  • ian ruiz
    ian ruiz Місяць тому

    great information 👍🏽

  • Aravind
    Aravind Місяць тому

    I’ve been doing so much cardio and I didn’t gain any muscle. Thank you so much!!! Now I’ll focus on strength training. 😁😁😁

  • C0NDEV1L
    C0NDEV1L Місяць тому

    photoshopped thumbnails.

    FERNANDO G Місяць тому

    Yo do you got to eos in phx?? You look familiar

  • Otaku boyz
    Otaku boyz Місяць тому

    How far can i get with diet and home workouts?

  • Davor Ðurasek
    Davor Ðurasek Місяць тому

    only 2 steps actually
    1) Have good genetics
    2) Take steroids

  • Ash N'drake
    Ash N'drake Місяць тому

    Ok tell me if I am wrong so if I play football (cardio is everything) drink beers and partying which means that I can't keep a sleeping schedule I will never be able to grow muscle and bulk ?
    Unless I stop doing cardio and fuck at night so i can sleep well hmmm i think i might go for roides (jk fuck the getripped shit mentale health is to much of a sacrifice)

    DERREN MICHELL Місяць тому

    You're a freakin moron posting high school pics

    DERREN MICHELL Місяць тому

    What is this a 20 year transition? Lol a pic of u when u where 16 years old bahahahahahah

  • Cody Hutchison
    Cody Hutchison Місяць тому

    Can I just eat lots of bread

  • au.wavrain
    au.wavrain Місяць тому +1

    Sleep is 100% the hardest one

  • au.wavrain
    au.wavrain Місяць тому +1

    Ok I eat ABOUT 1,240 calories for breakfast - 1,440 for lunch.... and 2,000 for dinner : and I look like a god damn stick
    (Not including drinks- iced tea, water that’s it)

  • Fynn Jarrett
    Fynn Jarrett Місяць тому +2

    All of yall joking about his age in the thumbnail are just trying to find an excuse to not gain muscle. There is no FAST way to do it just do it right over an over and eventually you’ll get there

  • Sergio Castillo
    Sergio Castillo Місяць тому

    very solid video, thank you for your time bro

  • Kody
    Kody Місяць тому

    Step 1 : dirty bulking 😏

  • J Phoenix
    J Phoenix Місяць тому

    Are there any ampk blockers?

  • Liam Ltb
    Liam Ltb Місяць тому +1

    i'm 19, been skinny all my life no matter what i've tried. i'll give this a go but as i'm a paramedic i don't have a regular sleep schedule at all so the getting enough sleep part is gonna be quite hard :(

    • Talo S
      Talo S Місяць тому +1

      Excessive calories and protein/4 meals a day at least with 20g-35g of protein(I know this is hard/it’s hard for me) and lift weights properly

  • Fabio De Santis
    Fabio De Santis Місяць тому

    Sergio Ramos? Is that you?

  • Grant Sorens
    Grant Sorens Місяць тому


  • Timothy Landers
    Timothy Landers Місяць тому

    The Sleep test did not state muscle loss but weight loss in the form of fat mass! Also, these folk where on Calorie restricted diets also! Tell the truth!!!!!!!!!!!!!

  • The Most Hated Kid
    The Most Hated Kid Місяць тому

    Im 68.5 KG but not that much muscle how?? Im 179 CM

  • Bin Rar
    Bin Rar Місяць тому

    You are not hard gainer, the reason is that you don’t take steroids

    SR NEWS Місяць тому


  • Darth Nox
    Darth Nox Місяць тому

    Before you ask, Yes the beard comes too

  • Jasonbee One
    Jasonbee One Місяць тому

    Im 6’0 My weight 165 pounds
    I think my back and arms are fine but my chest looks tiny

  • WhatYou Want
    WhatYou Want Місяць тому

    Does drinking water help

  • Epic Studio
    Epic Studio Місяць тому +2

    10:36 your welcome

  • Alex Alanis
    Alex Alanis Місяць тому


  • Raimonds Gradeckis
    Raimonds Gradeckis Місяць тому

    Are you on gear?

  • Santiago Cordova
    Santiago Cordova Місяць тому

    As im watching this at 2:17AM

  • mafioso
    mafioso Місяць тому +3

    Im 6'0" and about 160 lbs (about 73 kg)and my daily calorie intake for bulk is 3000..a lot of people say that my calorie intake should be more
    What do u think?

    • It's Jimbo
      It's Jimbo 12 днів тому

      You need more. I'm 6'0" and 78 kg (170 lbs). I've been eating more than 3000 calories and I'm not growing. However, it's more important to eat more meals (about every 2 hours) than to eat more at every meal. You could get away with 3000 calories if you eat smaller meals more often.

    • Mergawi Nabi
      Mergawi Nabi Місяць тому

      I think 73 kgs is the perfect weight, i am a gym goer for a year in 17th of this months, and i transferred my body from 49 Kgs to 58.60Kgs and my goal is 70.

  • Thanx Gaming
    Thanx Gaming Місяць тому

    This is 100% true

  • Ayy Vontae
    Ayy Vontae Місяць тому

    The trick is eating PB&J

  • lcolbyjr
    lcolbyjr Місяць тому


  • kiam- 48hour records
    kiam- 48hour records Місяць тому

    One thing that helped me a lot was
    Cb1 weight gainer pills .
    ..without them pills and intaking protein shakes while exercising just made me lose weight. I saw a bit of muscle bumping up but I was still skinny..with a bit of muscle ..
    Skinny guy like me, needs fat on the body

  • Valerie Cantrell
    Valerie Cantrell Місяць тому

    I notice many people keep on speaking about Custokebon Secrets (google search it). But I'm uncertain if it is good. Have you ever tried this popular weight loss system?

  • tribus
    tribus Місяць тому

    Im not even skinny anymore, im *THINN*

  • Wilson Tsang
    Wilson Tsang Місяць тому

    Thanks for the video. i am an Asian and had been looked small. But this year I made some progress by working out so hard, eating the real food and getting enough rest. Though I am taking slow bulk strategy , I can still build up good amount of muscle insteading of the fat.

  • King Kahn
    King Kahn Місяць тому

    I’m not a hard gainer I’m just too broke to eat 20 times a day

  • Sandeep Joshi
    Sandeep Joshi Місяць тому

    Sir i have not much money to gym but i have set of dumble with 20 kg weight
    Should i try exercise with these everday ?

  • S U B - I N T E N S I O N
    S U B - I N T E N S I O N Місяць тому

    Get on the gear

  • swygster
    swygster Місяць тому

    #8 Be rich so you can get enough sleep by not needing to get up too early in the morning.
    #9 Also be rich to reduce stress. Stress increases cortisol that can ruin your gains.

  • Ebs Rok
    Ebs Rok Місяць тому

    stps to build muscle for skinny guys- take juice

  • Antony Otoole
    Antony Otoole Місяць тому

    I'm 26 years old 5foot10 and weigh approx 110lbs if I'm lucky... can't put weight on hardly because it's so costly and the weight doesn't stay on. I wish I wasn't a feckin stickman :(