This is the playbook I wish I had when I started lifting weights as a skinny teenager. To be clear, this is not what I would do if I wanted to compete in strongman or bodybuilding competitions. The goal is to build muscle and strength, and look more attractive, without sacrificing functionality.
I wish somebody told me this when I was sixteen: you absolutely do not need to look like a bodybuilder or bench 225 pounds or have washboard abs for women to find you attractive. You just need to be able to function the way your body was designed to function by evolution. Here’s how:
I’m a firm believer that if you want to improve at anything in life, the first thing you need to look at is the amount of sleep you’re getting. This is the most important rule. It’s the foundation that the others are built upon. Seven to nine hours of sleep every night is non-negotiable if you want to build muscle.
People complicate this one, but the science is clear. Eat whole foods. The stuff we’re designed to eat. Think “caveman” food. Nothing processed. Avoid sugar and anything from a bag or box like it’s poison.
If you are skinny, do everything you can to be in a surplus of calories. Eat big meals with many snacks throughout the day.
Recommendations for high calorie snacks are avocados, nuts, yogurt, eggs, etc.
Don’t worry about protein intake. If you eat like a caveman, you will get plenty of protein from your regular diet. Counting macros is for people who compete.
There are high calorie snack bars and powders you can use for convenience sake. If you go that route, make sure they have just a few simple ingredients, and are not loaded with sugar.
Sounds simple, doesn’t it? But this is where most guys falter. They get bogged down in unnecessary complexities like protein powder, pre-workout, or fancy gym gear. It’s all bullshit. How do I know? Because months and years go by and the people that do this still look the same. They care more about the tools than doing the actual work.
Don’t fall for these shortcuts. You have to lift weights. None of that other shit matters.
Start with the fundamental exercises. To grow muscle, you must squat, bench, row, and do pull-ups. These are compound movements, the meat and potatoes, and they should never be overlooked.
Excelling at these exercises will put you in the top 10%. Seriously, be patient, and you will reap the benefits. Don’t be the guy that spends an hour on calf raises, but can’t even bench 135. It’s counterproductive.
The three biggest muscle groups in the body are legs, chest, and back. Dedicate a day to each.
Now, the smaller muscles (shoulders, biceps, triceps, calves, etc.) are putting in work when you do the fundamental exercises listed above. But if you’re skinny and starting at zero, targeting these smaller muscles with isolated movements ((curls, tricep extensions, shoulder raises, etc.) can’t hurt, so long as you do them in addition to the fundamental exercises.
Control the weight for time under tension. Don’t let the weight control you. For example: when you bench press, slowly bring the bar to your chest. Pause briefly, then slowly control it all the way back up. Do this with every exercise. Your muscles must be engaged throughout the entire range of motion.
This is how you stimulate muscle growth. It’s lifting like a bodybuilder. Bodybuilders focus on tearing muscle fibers so they grow back bigger. They do this by maximizing time under tension in all lifts. A standard set for bodybuilders is about 60 seconds long, and every second the muscles are engaged.
Think about it. Bodybuilders look a lot different than guys who compete in the World’s Strongest Man competition, don’t they? That’s because it’s two completely different styles of training. One trains for strength, one trains for bigger muscles. Remember, the guy with the bigger muscles can’t necessarily lift the most amount of weight. And that’s okay.
Strength training involves lifting the heaviest shit possible. Strength trainers rarely do more than 5 reps in a set. The muscle fibers do not tear as much as a bodybuilder’s does. This doesn’t mean they’re not using their muscles at all (they are), but it isn’t the most effective way to build bigger muscles.
So train like a bodybuilder, at least as you begin your weightlifting journey. This means lighter weight and longer sets. Every set should be about 30 to 60 seconds of time under tension. Only the last few reps should be a struggle, but not so hard you can’t do it. Think like 10-15 reps per set. Lose the ego and lighten the weight. Watch as you grow muscle and everyone else suffers injuries because they only care about how much weight they lift.