Everyone knows that if you want a great physique, you need to workout a lot. But what should you do when you train hard while you’re at the gym, but you go inconsistently?

Some weeks you workout 6 times, some weeks you workout 1 time. Sound like you? Keep reading. 

The root of this problem is having an all-or-nothing approach to the gym (and fitness overall). What is probably happening on the good weeks is you slept well, ate well, have energy, and feel motivated. 

On the bad weeks, it’s the exact opposite, so you don’t go to the gym because you know you won’t perform well. 

You have to change your view of success in the gym. It doesn’t matter if you can hit PRs in the gym, what matters is that you show up ANYWAY. Consistency isn’t being perfect, consistency is taking imperfection action regardless of how you feel. 

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Adopt these 2 mindset shifts:

1. “I’ll workout for the amount of time I...

These are the top 10 things that YOU, as a skinny guy, should do if you want to get bigger arms...

As someone who was skinny for a large portion of my life (Going from 145lbs at 16 years old to now above 200lbs), I know the struggles that you are probably going through right now. It took me a lot of trial and error to learn what I know now. I want to shortcut that timeframe for you right now. So keep reading and start to implement these 10 tips starting today for bigger arms.

#1-TRAIN AT THE RIGHT INTENSITY

Most guys have never trained at the right intensity to see consistent arm growth. You need to train close to failure on every set...not stopping when it burns or when you get tired. I'm talking about stopping when your arms literally don't move anymore as you are actively trying to get another rep.

How Should Skinny Guys Train To Build Muscle

 #2-TAKE SHORTER REST PERIODS

Your arm training shouldn't require the same 2-3 minutes rest that it takes...

There are 7 main mistakes that guys who are underweight, lack significant muscle mass, or would consider themselves as "skinny" make that are counterproductive towards reaching their goals.

#1-Thinking you NEED steroids to get really muscular and strong

I get the appeal. You see someone you know on social media start their fitness journey. They go from looking like a twig to being JACKED in their first 3 months of working out. You on the other hand, you've been training for a couple years and still look the same. You find out that they took some performance enhancing drugs, so you assume that's what has been missing in your routine the whole time. You haven't been able to build a lot of muscle because you haven't taken steroids right?.....WRONG!

You don't need steroids to build noticeable muscle. The first thing you have to remember is that everyone has different genetics and social factors that determine how quickly they will make progress. Will taking steroids make you gain...

So you've decided to take your fitness seriously, congrats! Before you go all-in and make a bunch of mistakes, make sure you read this. These are the 4 pillars that you need in your life to make fitness progress.

If you only utilize 1-3 of these components, you will limit your potential, and potentially get hurt.

#1- Safety

If you get injured, you're going to lose progress. You HAVE to prioritize safety above all else when you're in the gym. If something doesn't feel right, you're better off listening to your body and taking it easy. Worst case scenario is you could've went harder that day, but when you get hurt, it's mentally and physically tough to get back to the same level of fitness.

#2 Effort

Training safe doesn't mean taking it easy. You have to work out, and work out HARD to maximize your progress. You should be striving for more reps, sets, heavier weight, better control, less rest, or some combination of all of those each workout. Will you achieve that all...

Allow me to clear up any confusion on this topic right now...

There is no ONE best way that EVERY person should train.

However...

There are training methods that will be more beneficial than others, depending on factors like strength level, training experience, injury history, and recovery/diet.

For skinny guys specifically, there are 3 styles of training that tend to work best...

1) Full Body Training

Pros: Makes it easier to learn proper form on big compound lifts due to 3X per week practice. You’ll quickly increase strength over your entire body and only need to workout 3 times per week.

Cons: It can be mentally challenging to want to work your legs 3X per week, and can get boring at times.

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2) Upper/Lower Split

Pros: You’ll be able to focus on half of your body at a time, which can allow you push the intensity and volume over time quickly.

Cons: It can be easy to over train your muscles accidentally,...

Everyone starts their fitness journey at different levels of strength, muscle mass, bodyfat, and ability. For this reason, the exercises that work for one person may not be ideal (or necessary) for the next.

Skinny guys (for the most part) all have the same traits in common. Small/weak arms and legs, fear of lifting heavy weights, and confused about what exercises they need to do to get bigger muscles. Below is a list of the 6 exercises that skinny men MUST do if they want to have a stronger and more muscular physique.

1) Pushups

Yes, this simple exercise should be a staple in any beginning program for a skinny individual. Just because it is simple doesn't mean it's easy or ineffective, especially when done correctly. Pushups will give skinny guys the following benefits:

• Build the chest, shoulders, and triceps
• Easy to change the resistance by adjusting the height of your feet and/or the tempo of the reps
• Can be done with high frequency and high volume to build a lot of...

Bigger arms...it's what every guy wants after their first time stepping foot into the gym. For some people, it's pretty easy to get bigger arms. For skinny guys that are underweight, it is a big struggle to add meat to their limbs. There are 5 things that skinny guys need to do to get bigger arms:

1) Train your arms the CORRECT way

What is the correct way to train your arms? It's actually not as complicated as you may think.

Biceps: 

1. Warm up the elbows by doing a light weight version of either dumbbell curls, straight bar curls, or EZ bar curls (if you have limited wrist mobility). Aim for 15-30 reps until you feel blood flow in your biceps. It is extremely important to not skip this step, as it will decrease your injury risk.
2. Start with an exercise that allows you to go heavy for 8-12 reps using a full range of motion. This could be straight bar or EZ bar curls. You want to work the bicep with an exercise that makes the toughest part of the exercise happen in...

Skinny guys need to have simple solutions that are repeatable to get long-lasting results. Below is a list of 3 things that every skinny guy reading this can start doing THIS WEEK to gain weight.

1) Switch from lean cuts of meat to fatty cuts

Lean cuts of meat like chicken breast, 90/10% beef, etc. are great for people looking to reduce their body fat. The problem is a lot of skinny guys see bodybuilders eating these foods and think, "Those guys are bigger than me and they eat chicken breast, so I should too."

The problem is those guys have already done the hard work of getting big first (and probably use PEDs). Every skinny guy struggling to gain weight can quickly get in a couple hundred calories more daily, by simply swapping to the fattier cut of whatever protein source they like.

• Chicken breast -> Chicken thighs
• 90/10% beef -> 80/20% beef
• Tilapia -> Salmon
• Egg whites -> Whole eggs

2) Set an alarm to eat every 4 hours you are awake for 7...

Skinny Guys: Doing Curls Is Killing Your Gains

A common mistake that most skinny guys new to the gym make is focusing a large part of their training program towards arm workouts.

I get it, you want big arms, so just work your arms and you'll be bursting out your sleeves in no time right?....WRONG!

The reason why you don't want to train like this, is because you need more mass OVERALL in order to make significant arm gains.

If you are 5'10, only weigh 145lbs, and have never seriously weight trained, doing arm workouts is pointless and a waste of your time in the gym. Your arm size will plateau quickly because you simply don't weigh much. (There's a reason you don't see many skinny guys with huge arms)

Skinny guys that are able to transform in to muscular guys understand that EVERYTHING needs to grow. When you go from 145lbs to 180lbs, I guarantee you that your arms will be bigger.

So what exercises should you focus on to gain arm size as a...

If you are reading this, that means you are interested in bulking up and gaining muscle mass. Before I jump into the list, I am going to assume that you already know that you need to eat a lot of food and workout to gain size. Now that that's out of the way, let's get into the quick tips that will make bulking easier.

1) Drink a protein shake before bed every night

While you may already drink a protein shake at some point everyday, I highly suggest having one at night right before bed.

This will do 2 things for you: Increase your daily calorie intake a few hundred calories, and also improve your recovery during your sleep.

You will be able to finish each day in a calorie surplus by adding in enough calories to your shake. Ingredients like peanut butter, high protein ice cream, and whole milk can quickly get you to 500+ calories.

When you sleep, that is potentially 7+ hours of no protein. When you intake casein protein, either through food or powder supplements, you will have...