Why You’re still Weak and Skinny

I get questions from people all of the time in the gym, especially guys.

The number one question I get from guys is “how can I build muscle and not be skinny anymore?”

This is not surprising, a lot of skinny guys go to the gym because they want to build their bodies and feel strong.

This is because they feel weak inside and they want power over themselves and their lives.

Here are some reasons why you’re still weak and skinny.

Fidgeting and Stressing out

Almost every natural ectomorph I have seen fidgets all of the time.

Fidgeting stresses you out, increases cortisol and causes you to waste muscle.

You skinny guys need to quit worrying so much about every detail.

Start focusing on what you need to do to build your body.

Do those things, and then quit worrying about every single detail.

Fidgeting and getting stressed out will keep you weak and skinny.

Wasting time on single joint exercises

Almost every skinny guy I see in the gym works out with single joint or isolation exercises.

After you’ve built a solid foundation of muscle mass, there is nothing wrong with a few isolation movements.

Yet, skinny guys do these because it feels good and it’s easier than doing a compound exercise.

Skinny guys need to be doing squats, dead-lifts, bent over rows, cleans, pull ups, and bench pressing.

All of those exercises are classic mass builders.

If you can consistently do at least one of those exercises every workout you’ll build some size.

Doing too much volume

Skinny guys almost always do way too much volume.

This is a mistake since volume needs to be increased over time.

When you first start training, your body can’t handle that workload.

This is why you need to stay focused on getting more with less.

Focus on doing 1 heavy top set for each body part.

That’s what will build more size and muscle.

The top set needs to be taken to failure or at least close to failure.

Training too long

This ties into volume training as well.

Skinny guys usually train too long.

This is because they waste too much time on isolation movements instead of doing big boy lifts.

If you’re dead-lifting heavy you’re not going to want to stay in the gym very long.

Your body will be exhausted and you won’t have much energy left in the tank.

Keep on doing the heavy lifting and you’ll watch your body grow.

The same thing goes for legs.

You can do leg extensions all day long 15-20 sets.

You can’t do that with squats.

You could, however you wouldn’t be able to recover from that the next day and that would hinder your progress.

When you’re skinny and weak, make sure to keep your training at 90 minutes or less.

That’s what will add size to your body.

Doing too many exercises

Most skinny guys want to do every exercise possible in the gym.

Don’t make this mistake.

Do 3-5 exercises per body part.

More exercises is not better.

Do more sets with the basics.

Never deviate from the basics.

People make this mistake constantly.

Here’s what your routine should look like.

Here’s a back day example.

Back day:

  • Pull ups: 50 total
  • Dead-lifts: 1 heavy top set
  • 1 arm dumbbell rows: 3 sets 12-15 reps
  • Shrugs: 3 sets 8-10 reps

When you first start training this is what back day needs to look like.

There are no bs exercises and all of these are effective basic exercises.

Don’t try to be cool and copy what the big guys are doing at the gym.

The big guys all did these exercises to get big and grow their bodies.

You don’t eat enough fat

It’s no secret that a lot of skinny guys don’t eat enough food.

Another common mistake skinny guys make is that they don’t eat enough fat.

Fats are what support your natural testosterone levels.

If you don’t eat enough fat, that will cause your hormones to be out of whack.

Keep your eyes on the prize and make sure you’re eating quality fats.

Here are some fats you need to be eating.


  • Avocado
  • Whole eggs
  • Steak
  • Ground beef


When you eat these foods consistently you’ll have no trouble adding size and building muscle mass.

Here are some sample meal ideas you can use to incorporate these foods.


  1. 5 whole eggs
  2. 8 oz chicken breast with avocado
  3. 2 cups of white rice with 8 oz of steak
  4. 2 cups of white rice with 8 oz of steak or ground beef
  5. 5 whole eggs


If you eat like this every day you’ll add quality size and most of it will be muscle.

You want more muscle gains than fat gain.

These foods help with the muscle building process and will help you look better too.

Try that sample meal plan every day for two weeks and then tell me how you feel.

Skinny guys aren’t going to want to eat all of that food.

The best way to combat this is to do it anyway.

Which brings me to my next point.

You’re skinny and weak because you don’t eat enough

Every year skinny guys in the gym ask me how they can build more muscle and add size.

I always say the same thing.

Eat more!!!

You’re eating 3 meals now, well eat 4.

You’re eating 5 and it’s not working, eat 6.

This is a simple process.

You’re skinny and weak because you refuse to give your body the calories it requires.

Eat the right amount of food and keep eating til you grow.

Easy simple process.

Repeat, and then grow some new muscle.

These skinny guys need to get in gear.

Lift heavy in the gym, get enough sleep, and eat enough food.

Do this consistently for 2-5 years and you’ll add size and build a great body.

You need to do what it takes to build the body you want.

People have a hard time doing what’s necessary.

Stay focused on the end result you want and do what it takes to get there.

Thank you for reading.

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