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Wednesday, October 18, 2023

How to Do a Bodyweight Row or Inverted Row


The inverted bodyweight row is a great way to grow your strength training practice.

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles.

If you’re trying to get to your first pull-up (or even if you are already doing pull-ups), it’s a must. 

That’s why we program them in when designing workouts for our Online Coaching Clients.

Today, I’ll explain exactly why (almost like you were in our program).

As part of our Strength 101 series, this guide will cover everything you need to know about this awesome exercise:

Let’s do this thing!

What is an Inverted Bodyweight Row?

If you have gymnastic rings you can do an inverted bodyweight row like Staci here.

You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

It looks something like this:

With proper form, there's nothing dangerous about the bent-over row.

This can be a great exercise, but improper form could cause complications or you might not have access to a barbell and plates.

Luckily, the bodyweight row (or inverted row) takes care of all of that.

Alternate between an overheand and underhand bodyweight row.

By the way, I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.[1]

To-may-to, To-mah-to.[2]

When doing this movement, you only need a bar to lean back from and your body weight. There’s also no extra stress on your back, like with a traditional barbell row.

As an added bonus, you get a decent core workout too.

I know, that’s worth celebrating…

These final fantasy characters think bodyweight rows are great.

Think of it like this: “bench press” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: 

I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles:

  • All of your back muscles
  • Your biceps
  • Your forearms
  • Your grip
  • All the stabilizer muscles in between that make those muscles work together.

If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.

Oh, and if you want to eventually be able to do pull-ups THIS is the exercise you need to add to your routine until you can do a full pull-up.

When we created our pull-up adventure in Nerd Fitness Journey, we started off by teaching rows. If you want, you can try the app right now (for free):

How To Do An Inverted Bodyweight Row

Add bodyweight rows to your workouts

Let’s start with the people who have access to a gym (see a no-gym variation here): 

How to do an inverted row or bodyweight row:

  1. Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.
  2. Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).
  3. Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).
  4. Contract your abs and butt, and keep your body in a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).
  5. Pull yourself up to the bar until your chest touches the bar.
  6. Lower yourself back down with proper form.

If this movement is TOO difficult, nbd, we just need to back up a few steps.

Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45-degree angle.

We’ll walk you through a row progression right here.

Here’s Staci again demonstrating it at a higher angle:

Start with inclined inverted rows for your pull-up workout. Then drop lower for more required effort.

By setting the bar higher, it takes more of your body’s weight out of the equation.

As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

I grabbed a video of Senior Coach Staci from Team NF demonstrating a bodyweight row with gymnastic rings, but the instruction you’ll get in the video will really be helpful too.

How to do a bodyweight row (with video explanation):

To keep proper form when doing an inverted bodyweight row:

  • Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).
  • Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.
  • Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button. Right in the middle!
  • Keep your abs tight. Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms.
  • Pull your shoulder blades down and back towards each other through the movementDon’t shrug your shoulders. Imagine you’re trying to pinch a pencil between your shoulder blades to keep it from falling!
  • GO all the way. Don’t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

How to Progress with Inverted Bodyweight Rows (6 Variations)

Let’s provide a blueprint on how you can level up your inverted bodyweight rows.

#1) Doorway Rows

At first, just start doing some rows in your doorway:

This will help you start training your “pull” muscles.

#2) Towel Rows

Still utilizing your doorway, you can use a towel to lean back even further to increase the challenge here:

A towel can help you do a bodyweight row, as shown here.

Coach Jim walks you through setting up your towel row in this video, “No chin-up bar?? No problem!

Check out our Guide for Pull-up Alternatives for more.

#3) Inverted Row (High)

Next, try doing an inverted row, but set the bar high so it’s easier to perform:

Start with inclined inverted rows for your pull-up workout. Then drop lower for more required effort.

#4) Inverted Row (Low)

Once your inverted rows become easy, lower the bar to increase the challenge:

Add bodyweight rows to your workouts

#5) Elevated Inverted Row 

If you place your feet in the air, you’ll make this exercise even tougher:

Raising your feet will make rows more challenging.

#6) Inverted Row (Weighted)

If you really want to up the difficulty of your inverted rows, try doing it with a little bit of weight attached to you:

Steve doing a weighted row

When Should I Do Inverted Bodyweight Rows?

Inverted rows are a great exercise to work on doing your first pull-up.

If you are building your own workout plan, you can mix in bodyweight rows wherever you normally do your pull exercises (pull-ups, pull-downs, rows, etc.).

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.

Here’s a sample two-day split for me:

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.

  • If you can’t do dips on Day 1, you can do push-ups.
  • If you can’t do pull-ups on day 2, you can substitute assisted pull-ups.

Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.

On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!

If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.

Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this!

Overwhelmed? I personally know how that feels. It can be scary embarking on a strength training practice for the first time.

Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?

We created the Nerd Fitness Coaching program to tackle these questions directly. Your own coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video):

How to Do Inverted Bodyweight Rows at Home

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  

Here’s how you can do Inverted Bodyweight Rows at Home:

PATH ONE: Use your kitchen table. Or your desk. Be very careful with this one.

Lie underneath your table so your head and shoulder are sticking out above it.

Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).

Warning, don’t pull the table over with you, and make sure you don’t break the thing!

PATH TWO: Get a really thick wooden dowel or pipe, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it.

This gif shows Jim doing a row on chairs

Make sure it’s sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Don’t forget, you want to stay in balance.

If you don’t have a pull-up bar and gymnastic rings, find a way to do some bodyweight rows whether it’s between two chairs or under a table.

You’re smart, get creative!

This should allow you to start mixing in bodyweight rows into your Strength Training Routine!

Any more questions about the inverted bodyweight row?

Leave em below!

-Steve

PS: Our new app Nerd Fitness Journey will walk you through doing simple rows, all the way up to a full pull-up! Instead of worrying about what to do next, simply follow the workouts built into the app!

PPS: Be sure to check out the rest of the Strength Training 101 series:

You can also get the guide free when you sign up in the box below and join the Rebellion!

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Tuesday, October 17, 2023

The Ultimate Skinny Guy’s Guide to Bulking Up Fast: How to Bulk like the Hulk


Hulk knows how many reps and sets to do.

Want to go from a skinny guy to building muscle quickly? I got you.

I’ve spent my entire adult life trying to pack on muscle, and after years and years of trial and error, I finally cracked the code.

Today, I share that code with you!

This is a topic that is near and dear to me, because I’ve spent my life devoted to this stuff:

How fast can it take to grow muscle? It took Steve years of trial and error.

These are the exact tactics I’ve used, and the same strategies we use with our Online Coaching Clients.

This free guide is gonna get you started off on the right foot!

Here are the 4 parts we’ll cover in this ultimate guide:

#1) INTRO:

#2) NUTRITION:

#3) STRENGTH TRAINING:

#4) RECOVERY, TIPS AND TRICKS, NEXT STEP:

How I Bulked up After Years of Struggling as a Skinny Guy

Steve dressed up as Superman.Growing up, I was always the scrawny, skinny weak kid.

There was a reason I dressed up like Superman every other day for the first six years of my life:

Superman was strong, big, and powerful…and I wasn’t.

To this day, it’s still a big challenge for me to gain weight or build muscle.

When people tell me “must be nice to have been skinny growing up,” I explain that a killer flat top, my height (5’2″ until I was 16), four years of braces, and two Accutane treatments made sure I still got the full adolescent experience 🙂

When I was cut from the high school basketball team (which I thought was the end of the world), I signed up for a gym membership to get big and strong.

Within five minutes I had almost killed myself when loading up way too much weight for a set of bench presses.

When you start bulking up, be careful you don't try too much too soon.

Fortunately, I survived, and thus began my love affair with strength training.

I spent the next six years training in a gym, reading every muscle and fitness magazine I could find, drinking protein shakes religiously…and had about 3 pounds of muscle gain to show for it.

I just assumed “I’m one of those people who can’t gain weight.”

It turns out, I was doing it all wrong.

Deadpool needs to be bulky so he can do mercenary work, plus tell witty jokes.

After graduating college, I moved to California, signed up for a gym membership, and received a few free personal trainer sessions. 

Although I thought I had known it all (I had been training for 6 years in a gym! I read the muscle mags! I was in good shape already!), I still took the free sessions for the hell of it.

I’m so glad I did!

The trainer drastically simplified my workout and DOUBLED the amount of food I was eating.

I thought he was crazy at first, but I stuck with it.

In 30 days, I had put on 18 pounds (pictured below), increased the strength in ALL of my lifts, and felt more confident than I ever had before in my life. 

That’s when the lightbulb when off in my head: there’s a better way.

A before and after picture of Steve.

And thus began a radical redefinition of how I thought the human body worked, how muscle was built, and where I needed to put my priorities.

Since then, I’ve spent seven years learning everything I can about how muscle is built.

A few years back, I took an epic 35,000-mile trip around the world, and despite not having access to a gym for 6 months, I managed to once again pack on even more muscle and get myself in great shape without once picking up a weight (pictured below):

Another picture comparing a "before" and "after" of Steve.

Again, my world was turned upside down.

I learned that gyms are not a requirement to build muscle and get stronger, though a great gym workout can certainly speed up the process.

And after a few more years of up and down challenges, I had finally – jokingly – changed from Steve Rogers to Captain America (there’s a story behind this):

Steve Kamb turning into Captain America.

I’m still not the biggest guy in the world, nor will I ever be. I’m okay with that!

I’ve learned that anyone can pack on muscle, even skinny nerds like me. 

If you’re skinny and want to get bigger, you’ll be fighting genetics the whole way, but do not let that deter you.

Anything is possible.

Today’s article outlines everything I’ve learned over the past 13 years of mistakes, successes, failures, and adventures.

The Most Important Thing for Putting on Muscle: Eat More Food.

Someone eating a healthy breakfast

As they say, muscle isn’t made in the gym, but in the kitchen:

If you want to bulk up, you’d be better off working out twice a week for 30 minutes and eating right, than working out 6 days a week and not eating properly.

I learned this the hard way.

I spent four years of college working out five days a week for 90 minutes a day trying to get bigger.

I drank protein shakes like I thought I was supposed to. I got a little stronger, but never bigger.

Why?

BECAUSE I DIDN’T EAT ENOUGH CALORIES.

Homer just realized his friend Steve didn't eat enough calories to bulk up.

When I get emails from people who lament the fact that they can’t gain weight, I always first ask about the person’s diet.

More often than not, that person thinks they are eating enough, but are definitely not.

Here’s the truth:

If you are not getting bigger, you are not eating enough.

Your body can burn 2000+ calories every day just existing (and then factor in exercise and, gulp, cardio – I’ll get to that in a minute), and you need to overload your system with calories in order for it to have enough fuel for the muscle building process.

Want to know how many calories you burn every day just existing?

Plug your stats into our TDEE (Total daily energy expenditure) calculator:

Total Daily Energy Expenditure Calculator
Male/Female
Use age in years.
Use pounds (lbs). If using metric system, multiple kg times 2.2 for lbs.
Use inches. If using metric system, divide cm by 2.54 for total inches.
Your BMR is an estimate of the total calories burned a day, while in a state of rest.
For "Activity Level," veer toward the side of less active. Studies consistently show that people are not as active as they self-assess.
Your TDEE is an estimate of the total calories burned during a single day, when exercise is factored in.

Click right here for our Metric calculator.

Note: we have used The Mifflin-St Jeor Equation to create this calculator! [1]

For every person, the number of required calories for bulking up daily is different, especially when you factor in how much you move, fidget, and how much weight you need to gain:

  • For some people, it might be 2,500 calories a day.
  • For others, it might be 3,500 calories a day.
  • For others, it might be 5,000 calories a day.

I don’t love calorie counting (I prefer a “Balanced Plate” approach), but I think for a newbie starting out, tracking calories for a few days is a great place to begin.

So, track your calories using something like MyFitnessPal over a few days and get an average.

I bet you’ll discover you’re eating significantly less than you thought you were.

LEARN HOW MANY CALORIES YOU NEED TO EAT FIRST.

And then eat MORE!

If you're not bulking up, eat more, like Kirby here!

Spend the next two weeks eating an additional 300-500 calories per day above your TDEE (which you calculated above) and see how your weight adjusts (and how you look in progress photos!).

If you are not getting bigger, add an additional 300-500 calories per day and repeat the process.

Depending on your training, genetics, how skinny you are, and how much muscle you need to gain, you can decide how much weight you want to gain each week.

Everybody’s results will vary, and thoughts are mixed on how quickly we can build muscle:

  • Under optimal conditions, some say you can expect to gain 1 pound (.5 kg) of muscle per week,
  • My results have shown that 2 lbs (1kg) per month is more realistic.
  • A 2016 study[2]revealed that strength training produced a 2.2 lb increase (1kg) increase in lean mass in 8 weeks.

Regardless of how fast you bulk up, it might be helpful for you to gain weight by putting on some fat with your muscle!

Here are things to consider if you overeat WHILE strength training: extra glycogen, some fat, and water stored in your body can be a good thing for your confidence and get you headed down the right path.

So, don’t listen to the sites or programs that say “gain 40 pounds of muscle in two months!”

Unless you’re on the juice (‘roids, not Hawaiian Punch), it’s going to be a slow, long process.

Yes, it is possible to have incredible transformations in a short amount of time, like when I gained 18 pounds (8.1kg) in 30 days

This was due to strength training, overeating, protein, and extra water weight (from supplementing with creatine):

I put on 18 pounds of weight in 30 days

My advice: Rather than massive weight gain over a month, you’d be much better off gaining .5-1.5 lbs. (.25-.75 kg) a week, every week, for six months…and keeping the weight on!

Now, I know this stuff isn’t easy.

There’s nothing worse than spending 6+ months in a gym and doing what you think you SHOULD be doing, only to step on the scale and realize that you haven’t made any progress!

If you’re somebody who’s worried about wasting time, or you want to have an expert guide your nutrition based on your current situation, consider checking out our Online Training Program!

What Food Should I Eat to Bulk Up?

various paleo diet products on wooden table, top view

Let’s go through how you should be prioritizing your nutrition, nutrient by nutrient:

  • Protein: rebuilds muscle after you break it down.
  • Carbohydrates: provides your muscle with fuel and body weight with energy
  • Fat: helps your bodily functions and can also be burned as fuel in the absence of carbs.

Let’s look at each of these individually:

PRIORITY #1: PROTEIN

Protein can come from any number of sources, including:

  • Meat (steak, bison, pork).
  • Fowl (chicken, turkey, duck).
  • Eggs![3]
  • Cheese and dairy.
  • Fish and shellfish (salmon, tuna, shrimp).
  • Legumes (black beans, chickpeas).
  • Other vegetarian protein sources here.

As we cover in our “How much Protein do I need?”, claims for the amount of protein needed vary wildly from source to source (and athlete to athlete).

Here is our recommendation for protein consumption:

If you’re of healthy weight, active, and wish to build muscle, aim for 1 g/lb (2.2 g/kg).

If you’re an experienced lifter on a bulk, intakes up to 1.50 g/lb (3.3 g/kg) may help you minimize fat gain.

Let me simplify it for you: target at least 1 gram of protein per pound of body weight (2.2 grams per kg). 

If you’re curious, from our healthy eating article, this is what a portion of protein looks like:

A serving of protein should be about the size of your palm, like so.

Also, here’s how much protein is in a serving of food:

  • 4 oz (113 g) of chicken has around 30 g of protein.
  • 4 oz (113 g) of salmon has 23 g of protein
  • 4 oz (113 g) of steak has 28 g of protein.

Want to get more protein? Consider protein shakes, like so:

The Powerbomb Protein Shake Recipe

PRIORITY #2: CARBS

After protein, in order for you to get bigger, you need to eat enough calories, and those calories should come from sources composed of carbs and/or fats.

Here are foods full of carbohydrates you can prioritize for bulking up:

  • Rice
  • Quinoa
  • Oats
  • Legumes and lentils
  • Sweet potatoes
  • Yams
  • Regular potatoes
  • Whole grain pasta
  • Whole grain bread

To help you get better at eyeballing serving sizes:

Showing you a serving of carbs

1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked).

Here are some images to help you learn proper portion sizes (thanks to SafeFood):

This picture will help you determine proper serving sizes for carbs!

In addition to consuming carbohydrates from these sources, it’s okay to consume plenty of fruit while trying to bulk up!

You can read our full “Is fruit healthy” guide to learn more.

PRIORITY #3: FAT! 

Fat is a macronutrient that you can eat that can help you reach your goals in the right quantity, as fat can be higher calorie and you can eat lots of it without feeling full.

Healthy fat can be found in foods like:

  • Avocado
  • Almonds
  • Walnuts
  • Macadamia nuts
  • Olive oil
  • Almond butter
  • Peanut butter

Science has recently come around on saturated fat too [4]. Once completely vilified, but now considered okay for moderate consumption.

Saturated fats can come from things like:

  • Whole milk
  • Full-fat dairy
  • Coconut oil
  • Grass-fed butter
  • Fatty cuts of meat
  • Lard

To help you gauge: a serving size of fat is roughly the size of your thumb!

A serving of fat should be about your thumb!

For reference, this is a single serving of almonds (162 calories):

Knowing the correct amount of almonds to eat can help you with your calorie goals.

THIS is a serving of olive oil (119 calories):

This shows the serving size of olive oil, which is very dense calorie wise.

As you can see, you can eat an extra 500 calories of “healthy fats” by eating lots of “heart-healthy” fats like nuts or adding more olive oil to your meals.

PRIORITY #4: VEGETABLES!

Last but not least, you need vegetables in your diet.

If you start to eat a lot more food, your “indoor plumbing” is going to really benefit from eating some high-fiber veggies with each meal:

A serving of veggies is about the size of your fist.

A serving of veggies should be the size of your first (or greater).

Here’s a quick, non-complete list of veggies that can fill your plate:

  • Broccoli
  • Broccolini
  • Cauliflower
  • Spinach
  • Kale
  • Spaghetti squash
  • Brussels sprouts
  • Zucchini
  • Cucumber
  • Carrots
  • Onion
  • Asparagus

BRINGING IT ALL TOGETHER:

A plate that that contains a portion of protein, healthy carb, veggies/fruit, and unsweetened drink.

This plate and serving size stuff above is just to help you get started thinking about healthy food differently and in proper portion sizes.

To recap:

HERE’S HOW TO EAT TO BULK UP:

  • Calculate your (Total daily energy expenditure) and add +500 cal over your number.
  • Consume 1-1.5g per pound (2.2-3.3g per kg) of body weight in protein every day.
  • Consume the rest of your calories from foods composed of carbs and fats.
  • Always eat vegetables so that your body can actually PROCESS all this extra food.
  • If you are not gaining weight, add more carbs and/or fats to your meal.

It really does come down to the following:

If you are not gaining weight fast enough, you’re not eating enough. Increase your portions of carbs and fats!

Whenever we work with coaching clients who struggle to bulk up, this is the area we target: adding more carbs and fats to each meal.

What are the Best Popular Bulk-Up Eating Strategies?

Lego chef with hot dog against blue baseplate backgrounds.

If you read the previous section, you know that we have some pretty specific “best practices” on how to bulk up. 

However, there are multiple strategies that can also work, and I’d like to cover each of those here too.

Depending on your budget, your taste in food, and your goals, these strategies will work better for some than others.

#1) The “Healthy” Bulk

I have followed this method to great success multiple times (including right now).

Ultimately, I follow the “real food” principles whenever possible (good sources of quality meat, tons of vegetables, minimal amounts of gluten and processed carbs), but I mix in some specific items that are calorie/carbohydrate dense to reach my calorie goals for the day.

These image shows some real food, critical if you're trying to lose body fat.

This is the exact strategy we laid out in the previous section of this article.

Speaking of quality calories – how I recommend doing this – receive your Get Bigger Shopping List and Bulk Up Cheat Sheet by putting your email in the box below:

#2) The “See Food” Diet

This is the diet I used to put on 18 pounds in 30 days.

Looking back at how I ate, I’m now grossed out.

This is a scene from Liar Liar, with Jim Carrey being grossed out

But for me at the time, it worked (and got me interested in diet research).

If you are super skinny and on a tight budget, this might be your only option, and that’s okay!

Foods that are high in calories include:

  • Whole milk
  • Cottage cheese
  • Cereal
  • Pasta
  • Rice
  • Potatoes
  • Ice cream
  • Juice
  • Peanut butter sandwiches
  • Meatball subs from Subway
  • Pizza
  • Burgers

Etc.

Whatever gets you to your caloric intake goal for the day.

When I put on my 18 lbs, I used to drink 3 CytoGainer shakes a day, because it was the easiest way for me to stay on target.

If you are training properly, a majority of these calories will go towards building muscle instead of putting on a lot of fat.

Steve’s thoughts: I’m not a big fan of this method much, as I’ve come to learn the quality of food is as important (if not more so) than quantity when it comes to your overall health, and we’re aiming for bigger AND healthier.

#3) GOMAD 

Drink a gallon of whole milk every day along with your meals.

GOMAD will for sure help you gain weight, as this kid can attest to.

Sounds crazy, yup, but it works.

A gallon of whole milk is full of enough sugar, carbs, fats, and protein that when all said and done, results in 2400 calories consumed in liquid form.

Mix in vegetables and meat for healthy meals and you got yourself a simple-to-follow diet.

I’ve attempted this diet back in my younger days, and although my stomach hated me, I certainly had success with it, mostly because it was simple to follow and easy to understand.

#4) Paleo Bulk or Keto Bulk

Bulking up while following the Paleo Diet, or bulking while following a Keto Diet

Yes, it’s possible to bulk while following either of these diets:

If you are eating Paleo, you’ll want to eat LOTS of carbs and fats from calorie-dense foods like fruit, sweet potatoes, and nuts.

If you are going Keto, you’ll want to eat LOTS of fat from cheeses, nuts, oils, and so on.

If you have the budget and want to try it, go for it. You’ll be eating truckloads of nuts, avocados, and meat.

“WHICH STRATEGY IS BEST FOR ME?”

In our opinion, we’ve had the most success with Coaching Clients who adopt a “healthy bulk” strategy, #1 above. 

It’s a focus on real food, a sustainable increase in calorie intake, and can be adjusted easily by adding or reducing total portions of carbs and fats.

But hey, you do you, boo.

What Supplements Should I take to Bulk up? How to eat more calories.

This smoothie can help you grow big and strong.

If you are struggling to consume enough whole foods every day, then here are some tips to help you reach your caloric goals to bulk up:

“WHAT SUPPLEMENTS SHOULD I TAKE TO BULK UP FAST?”

Most supplements are garbage

Most supplements are garbage and deserve to be tossed out.

Plus, you should ALWAYS prioritize consuming real food over shakes and powders.

HOWEVER, if you are interested in bulking quickly, there are two I would recommend:

  1. Protein Powder. A great solution for getting extra protein and calories in your diet and building muscle.[5] As we point out in our article on protein and protein shakes, mix and match your own ingredients and see how many calories you can get into a smoothie without breaking your blender.
  2. Creatine supplement. It helps your muscles retain more water [6], and has been shown to increase the hormone IGF-1, which is needed for muscle growth[7]. It’s one of the only two supplements (along with protein) that I take regularly.

Outside of these two supplements, you really don’t need to prioritize supplementation, despite what the muscle magazines tell you! Hell, many of these muscle mags are OWNED BY SUPPLEMENT COMPANIES.

Pikachu is not excited that supplement companies own muscle magazines.

I’ll leave you with two more big suggestions on how to bulk up in this section: 

#1) Liquid calories are your friend. Liquid calories can give us lots of calories without ‘filling us up,’ which is an easier way to consume enough calories every day without feeling overly full.

I personally get a huge chunk of my calories every day from making my own ‘Powerbomb Shake – from our Protein Guide

  1. Water: 16 oz.
  2. Quaker Oats: 3 servings (120g)
  3. Frozen spinach: 1.5 servings (120g)
  4. Frozen mixed berries: 1.5 servings (120g)
  5. Protein powder: 2 scoops of Optimum Nutrition Vanilla Whey

And here is the macronutrient breakdown:

  • Calories: 815 cal
  • Protein: 70g
  • Carbs: 107g
  • Fats: 12g

I put all of this into a Vitamix Blender – yep, it was expensive, but worth the investment. This blender has been used twice a day for 8 years without a single issue.

If you need even more calories consider adding whole milk, coconut milk, or almond milk instead of water.

You can also add a shot of olive oil to add calories/fats to a shake in the quest for MOAR MUSCLE!

#2) Train your Body to Eat More: If you are cooking rice, each week try adding in an extra quarter cup when you cook it.

And yeah, you have to FORCE your stomach to accept more food, even when you’re not hungry.

This is not enjoyable, as you often feel like you’re going to explode.

You'll often feel like you ate too much when trying to bulk. Hang in there!

However, just like it’s necessary to force your muscles outside of your comfort zone to get bigger, you need to force your stomach outside of its comfort zone until it adapts to accepting more calories.

So, start by adding a little bit more food each day and soon enough your stomach will expand. 

How to Grow Bigger Muscles: Get Stronger

These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.

When you strength train, your muscles are broken down and then get rebuilt stronger to adapt to the stress you have applied to it.

So every time you pick up a slightly heavier weight, you are increasing the challenge and forcing your muscles to adapt and get more resilient.

What I’m trying to say:

If you want to get bigger, focus on getting stronger.

This Muppet knows he needs to eat plenty of protein to meet his goals.

As long as you are continually increasing the weights or increasing the sets and reps you are lifting, your muscles will continually adapt to get stronger.

This is called “progressive overload” and it. is. everything.

Coach Jim walks you through the ins and outs of progressive overload in this video:

If you want to dive in more, check out our guide “What is Progressive Overload?

Follow a progressive overload strategy and eat enough calories, and you will get bigger.

You have two approaches to consider while bulking up: 

PATH A: BODYBUILDER BULK. Follow a bodybuilder-type routine that focuses on isolation exercises that chops your body into different segments and works each of them out once a week.

You may have seen something like this:

  • Monday: Chest
  • Tuesday: Legs
  • Wednesday: Shoulders
  • Thursday: Back
  • Friday: Arms and Abs

I think these routines are fine, and you might even enjoy them.

However, they do require a fairly large time commitment at the gym, and you’ll be training 5-6 days per week.

PATH B: STRENGTH AND MUSCLE. Focus on full-body routines that contain compound exercises like squats and deadlifts that give us the most bang for our buck.

Every time you train, most of the muscles in your body are getting worked out.

Specifically, this path has you focusing on getting really strong at these movements:

If you can focus on getting really strong with the above exercises, and eat enough calories, you will also get bigger in all of the right places.

Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.

Path B is something we’re bigger fans of compared to Path A, and it’s what we recommend to our Coaching Clients.

Specially, we find it to be safer and also more time-efficient: you’ll be training just 2-3 days per week on this path (instead of 5-6 days per week with Path A).

Mark Rippetoe (author of Starting Strength, a must-read for anybody interested in the above exercises) lives for old-school barbell training (path B):

Why?

Because it works.

Just. Keep. Eating. And. Lifting.

Skinny Guy Workout Plans for Bulking Up

This runner definitely has a strong core!

As we cover in our “How to build muscle” article, here’s a sample routine you can follow NOW to start bulking up.

After you do your dynamic warm-up, do the following workout:

MONDAY BULK-UP WORKOUT:

  1. Squats: 4 sets of 5 reps
  2. Bench press 4 sets of 5 reps
  3. Wide Grip Pull-Ups: 3 sets of 10 reps
  4. Planks 3 sets of 60 seconds

WEDNESDAY BULK-UP WORKOUT:

  1. Deadlift: 3 sets of 5 reps
  2. Overhead Press: 3 sets of 5 reps
  3. Inverted Bodyweight Rows: 3 sets of 10 reps
  4. Hanging Knee Raises: 3 sets of 10 reps

FRIDAY BULK-UP WORKOUT

  1. Front Squats: 3 sets of 5 reps
  2. Weighted Dips: 3 sets of 10 reps
  3. Weighted Chin-Ups: 3 sets of 10 reps
  4. Reverse Crunches: 3 sets of 15 reps

Get stronger and the rest will take care of itself.

Gonzo knows he has to eat protein to match his strength training goals, but he doesn't eat chicken, for obvious reasons.

NERD FITNESS RECOMMENDATION: Feel free to pick WHATEVER workout program you want from wherever. If you don’t want to follow the workout above, consider these sources:

If you’re curious, here are some commonly accepted strategies based on your goals for how many sets and reps you should do:

  • Strength and power: 1-5 reps
  • Strength and some size: 5-8 reps
  • Size and some strength: 8-12 reps
  • Muscular endurance: 12+ reps

Now, don’t worry too much about which path is best.

Nutrition plays the most important role in bulking up, and any strength training plan will help you get bigger.

There are 3 studies I want to point out:

  1. A recent study showed that a higher intensity workout (heavier weight for low reps) created more muscle mass than a higher volume (lower weight for more reps).[8]
  2. Getting more volume (more sets of exercises) per week resulted in more mass compared to less volume (fewer sets of exercises), in this study[9].
  3. Studies show that weight training creates superior “bulk up” results compared to bodyweight training,[10] but that doesn’t mean bodyweight training isn’t beneficial. Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep, and pushing oneself to absolute failure.[11]

What this means: Don’t overthunk it. 

  1. Pick up heavy stuff for 3-4 sets of 5 reps. Pick up a weight that is heavy enough that you can only complete your specified number of reps.
  2. Challenge yourself on bodyweight exercises, either by making them more difficult, adding weight, or doing high reps to failure.
  3. And then do more next time.

What’s important is that you pick a plan and follow through with it while focusing on eating enough.

After a few months, you can reevaluate and then adjust based on how your body has changed.

On any of these days, feel free mix in bicep curls or tricep extensions or calf raises at the END of your workouts.

Focus on the big lifts first and get stronger with them.

How much weight should you lift? For every one of the barbell movements above, I start with just the bar, and then add weight in 5lb increments each week.

It’s important to get form right and get your body used to the movement for when you start to lift heavy weight.

How long should you wait between sets? Again, don’t overthink it. Waiting 2-3 minutes allows you lift heavier weight, and thus makes you stronger.

Stay consistent like this mouse and you'll bulk up. Maybe eat a little cheese too.

Waiting 60-90 seconds puts more of an emphasis on muscular size and endurance (as you’re resting for a shorter period)…but don’t overthink it. Do the next set when you’re ready.

A piece of advice from 8-time Mr. Olympia, Lee Haney: “stimulate, don’t annihilate.”

Don’t destroy yourself for the sake of destroying yourself; stopping one or two reps short of maximum effort can save you from overtraining and potential injury – remember that muscles are built in the kitchen!

If you’re already overwhelmed and just want somebody to tell you what to do, you’re not alone.

I’ve had a coach since 2014 and it’s the best investment I make in myself every month.

Can Bodyweight Training Help Me Bulk Up?

Muscular man doing workout on the street with cityscape of skyscrapers on background in Dubai. Concept of healthy lifestyle and modern

Yes, you can get bigger and stronger by doing exclusively bodyweight exercises.

Take a look at any Olympic gymnast: he is jacked, with giant muscles, all built with bodyweight exercises:

Proof that you can get big and bulky with just lifting yourself up.

HOWEVER, it requires a very specific type of training regiment to see those results.

Studies show that weight training creates superior “bulk up” results compared to bodyweight training,[12] but that doesn’t mean bodyweight training isn’t beneficial.

Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep. In other words, you’ll need to push yourself to absolute failure.[13]

So, here’s where the challenges arise:

Like with weight training above, you need to increase the difficulty in order for your muscles to adapt.

Because it’s often more challenging to add a few pounds to a bodyweight exercise to make it tougher – compared to putting a weight on a bar, you need to increase the difficulty of the bodyweight movement itself.

If you are trying to build size, you can also do sets where your rep ranges are in the 25-35 reps per set, and you are pushing your muscles to failure (woof):

  • If you can do 4 sets of 15 push-ups, consider making them harder to progress. Do 4 sets of 15 push-ups with your feet on a bench. 

Decline push-ups like this are a great way to progress your bodyweight exercises.

  • Bodyweight squats too easy? Work your way up to pistol squats (one-legged squats).The one legged "pistol" squat is a great advanced bodyweight movement.
    4 sets of 12 pull-ups not a challenge anymore? Great. Make them tougher. Go for a wider grip, an uneven grip, or weighted pull-ups.

Maintaining a wide grip is a great advanced pull-up.

I highly recommend beginners start to take a serious look at strength training with free weights; it’s much easier to record one’s progress, easy to add more difficulty (just add more weight!), and very structured.

You can ALSO mix in bodyweight training, which is what I prefer to do!

In fact, I personally believe the best routine mixes both weights and bodyweight training. I have been working with my online coach for 4 years, and I’ve packed on size by following a barbell + bodyweight training routine.

Weight training for my lower body, advanced bodyweight movements for my upper body.

Every day starts with either a squat, front squat or deadlift.

Here I am pulling 420 pounds at a body weight of 172 pounds:

Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.

Each workout also contains a lot of Olympic/gymnastic style movements and holds to build upper body strength.

If you own some rings you can use them like so for some advanced pull-ups.

Handstands too (read our Guide on Handstands):

Rebel Leader Steve showing you how to kick up to a handstand.

And I just try to get stronger.

What it really comes down to is this: no matter what you have access to (a gym, barbell, dumbbells, or just a pull-up bar) you can find a way to build strength and muscle if you follow a plan and eat enough calories.

If you’re trying to bulk with just bodyweight, it might be worth enlisting the help of a coach to help you scale your bodyweight exercises correctly and in the proper sequence!

I am Skinny Fat: Should I gain or lose weight first?

A picture of a scale and tape measure, tools for fast weight loss.

If you are skinny fat (you have skinny arms and legs but have a gut), there are three paths available to you:

  1. Bulk up and build muscle, then lean out.
  2. Lean out, then build muscle.
  3. Build muscle and lean out at the same time.

We all want Door #3, right?

Here is how to accomplish both goals at the same:

If you follow a program with the right calories and strength training, you can both lose weight AND build muscle at the same time.

Keanu is stoked he can lose fat while completing his bulk.

It’s how we helped NF Coaching Client Jimmy (these photos are 5 months apart):

Jimmy lost his gut and built muscle at the same time with NF Coaching

Our advice: Get strong and eat a SLIGHT caloric deficit while consuming enough protein every day.

Get yourself down to roughly 12% body fat (~20% for women), and then start to increase the size.

By slimming down first, while building muscle, you don’t have to worry about buying BIGGER clothes first, only to then need smaller clothes once you start cutting the fat.

Then, once you decide to eat more and get bigger, if you notice your body fat percentage start to creep up, you can simply adjust until your body fat gets back in the acceptable range. Then keep building!

To recap, here’s what to do if you are skinny-fat:

  1. Eat a caloric deficit while heavy strength training to build muscle while leaning out.
  2. Prioritize protein intake: 1.5g per pound (.75g per kg) of body weight.
  3. Get strong as hell with big lifts and low reps (this will build muscle even in a deficit).
  4. Once you reach a certain body fat percentage you’re happy with (probably 10-12%), then you can increase your caloric intake to build more muscle without putting on too much fat.

Proper Sleep and Rest for Putting on Muscle

Cat and dog sleeping together. Kitten and puppy taking nap. Home pets. Animal care. Love and friendship. Domestic animals.

Last but not least, the other important piece to this Triforce of muscle building:

Strength training, eating enough, and RECOVERY.

Your body builds and rebuilds its muscles during RECOVERY.

Our muscles generally need 48 hours or so to recover from their previous workout, so I do not recommend you do any serious strength training of the same muscle group on back-to-back days.

Feel free to do dynamic warm-ups or fun exercises if you feel like it doing some active recovery on off days, but I tend to take my off days OFF.

I might go for a walk (to Mordor!), but that’s about it.

A word about cardio: if you are serious about getting bigger and stronger, lots of long-distance cardio will work against you.

It’s something Coach Jim brings up in the video “7 things I learned adding on 50 lbs of muscle”:

Your body has to burn so many calories for your runs that it doesn’t get to use any of these calories in the muscle-building process.

If you do long distance cardio, it might be stalling your progress on bulking up.

If you love to run/bike, that’s cool, as long as you know it’s slowing (or halting) your progress.

So, cut back on the running or cut it out completely.

Try mixing in sprints and interval training if you want to keep the cardio up without having to do all of the crazy distances. You can always add it back in once you accomplish your weight gain goals.

A few words on SLEEP: You need more of it when you are building muscle.

It’s that simple.

Make sure you prioritize rest like Jiminy here if you're trying to bulk up and grow muscle.

Don’t be surprised if after a heavy deadlift day you find yourself wanting to sleep for 10 hours.

It might mean less TV or less video games.

Again, if you are serious about getting bigger and stronger, don’t neglect sleep.

FAQ for Skinny Guys Trying to Bulk Up

Lifting this will help you grow strong.

QUESTION #1: “But I just want to get toned, I don’t want to get too bulky.” 

That’s not a question, but I hear it all the time. Do NOT worry about getting too bulky. I’ve been trying to get “too bulky” my entire life – it takes years of concerted effort to pull that off.

I’m gonna guess you have 30+ pounds to gain before you’d ever even be considered “bulky.”

That means that if you struggle with weight gain, getting to the point where you are TOO bulky would actually be a good problem to solve.

Kermit understands he won't get bulky easy since he's so skinny.

As you start to put on weight if you ever find yourself getting a tiny bit too chubby, simply eat less at that point!

So, when in doubt, always err on the side of too many calories than not enough. If you’re not sure if you should eat or not, etc.

QUESTION #2: “But I don’t want to do that stuff, so I’m gonna do _____ instead.”

Again not a question. But hey, go for it. Give it a month, and see how your body reacts. If you’re getting bigger, stronger, and healthier, keep doing it.

As this gif explains, you do you when it comes to bulking up.

If not, come back to this article and apply the lessons here!

QUESTION #3: “I’m a vegetarian/vegan, can I bulk up?”

Absolutely. You just need to make sure you’re getting enough calories and enough protein in your system to promote muscle growth.

Beans and nuts have lots of protein; if you’re vegetarian you can still use dairy to your advantage (whey protein, whole milk, cheese, etc.).

If you’re vegan, then it’s slightly more of a challenge to get enough protein, but it can be done: almond butter is your friend 🙂

Check out our plant-based protein suggestions.

QUESTION #4: “Should I do ___ reps and sets or _____ reps and sets?

Either plan will get you there. It’s 90% diet anyways.

What’s important is that you pick a plan, you progress, you keep track of your results, and you consistently progressively increase the load that you are moving (be it your body’s weight or an actual weight).

QUESTION #5: “I want to get bigger and faster and have more endurance and flexibility ALL at the same time, can I do that?” 

I hate to say it, but building endurance and getting bigger simultaneously is brutally difficult.

Hugh is frustrated it's hard to run and go from skinny to bulky. Hang in there Hugh.

As I point out in “How to build any physique,” compare a marathon runner’s body with that of a sprinter or gymnast. Put the running on hold for a while, and focus on getting bigger: you’ll get there faster.

When you decide to mix running back in, keep your calorie consumption high, and don’t forget to keep strength training!

You can still go for walks, and still get a good cardio workout by lifting quickly with minimal breaks between sets.

QUESTION #6: “Do I need to eat every three hours?”

Nope, you don’t have to:

  • The TOTAL number of calories you consume over the course of a day is more important than the timing of the meals.[14]
  • The same is true with protein intake: studies show it doesn’t matter WHEN you eat your protein. HOW MUCH you consume in a day is more important.[15]

In fact, there are actually some scientific benefits that can result from not eating all day and instead condensing it into a smaller window.

But eating more frequently might help…

If you struggle to get enough calories in your system, spacing out your meals might help you feel less full, or give you more opportunities to reach your calorie goal for the day.

I eat all of my calories between 12pm and 8pm, and still get bigger despite only eating 2 MASSIVE meals each day.

QUESTION #7: “But what about this other article? And this other thing I read? Which workout is the best workout?

Don’t overwhelm yourself. Keep it simple. Get stronger, eat more food, sleep. Break this down into simple steps and goals that aren’t scary, and get started.

The best advice I can give you is to start and make adjustments along the way.

Track your progress, track your calories, and track your workouts.

If you are getting bigger and stronger, keep it up!

I know this stuff can be overwhelming, as I struggled with this stuff for YEARS before getting results.

It’s why after I started Nerd Fitness, I eventually launched a coaching program: to help people skip the years of mistakes I made!

More Resources for Skinny Guys Looking to Bulk Up

Yep, clearly this boxer's jump rope skills lead him to victory.

This is a monster of an article, and your head probably hurts at this point.

If I can narrow it down to three main points:

  1. Get stronger by picking up heavy stuff or doing more challenging bodyweight movements.
  2. Get bigger by eating enough.
  3. Recover faster by sleeping enough and giving your muscles days off to rebuild.

Vada is ready to start bulking up!! And torment her Dad's GF.

If you made it this far, and you want more specific instruction and guidance, we have a few options for you:

1) If you are somebody who wants to follow a tailor-made program that’s designed around their life and goals, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

Nerd Fitness Coaching Banner

2) If you want a roadmap for home workouts, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Download our free Bulk Up Guide, which you can get when you sign up in the box below:

Lastly, I’d love to hear from you!

PLEASE leave your questions, eating or strength or otherwise below so we can answer them and become best friends and practice karate kicks in the garage:

How can I help you get bigger and stronger?

What part of this journey are you still struggling the most with?

What are your favorite bulking-up foods!?

Share with your friends in the comments so we can all go buy it in bulk at Costco.

-Steve

PS: Make sure you check out the rest of our Bulk Up guides:

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photo source: Not Happy, Marina Pissarova © 123RF.com, magone © 123RF.com, Ekaterina Minaeva © 123RF.com, Morning run with the Fitbit, Inna Vlasova © 123RF.com, Viktor Hladchenko © 123RF.com; Olga Yastremska © 123RF.com; famveldman © 123RF.com; 167/366, LEGO bench

The post The Ultimate Skinny Guy’s Guide to Bulking Up Fast: How to Bulk like the Hulk first appeared on Nerd Fitness.



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