To close off 2018 and kick off 2019, let’s take a closer look at the most important bulking research that was published last year, including studies looking into:
- How important are bicep curls for big arms?
- Does muscle memory really exist?
- How long should you rest between sets?
- What happens if you bulk on a ketogenic diet?
- Are high-protein diets healthy?
- Does casein before bed speed up muscle growth?
- Are 5×5 routines good for building muscle?
That last one, wow. It’s not just a single study, it’s a massive meta-analysis looking into every single study published on the topic. It’s not a total surprise given the research that has been trickling out over the years, but seeing them all together in one place like this—wow.
Anyway, all of those answers and more inside.
Our chest muscles are some of the largest and most powerful muscles in our bodies. Unfortunately, our pecs are also notoriously difficult to grow. In fact, if you’re a naturally skinny guy with either narrow shoulders or a shallow ribcage, bulking up your chest can seem downright impossible.
Fortunately, there are some lifts that can reliably stimulate even the most stubborn chest. And there are other lifts that are good for bringing up a lagging upper, middle, or lower chest. Some are heavy compound lifts; others are light isolation lifts. If you want the best results, we recommend using a mix of all of them.
By the end of this article, you should know exactly how to grow your lagging chest.Dive In
Once upon a time, I was 23 years old and 130 pounds at 6 feet tall. I was dangerously skinny and clinically underweight, with a BMI of 17.6. I stood hunchbacked from all my time spent hunched over my desk studying graphic design. I was not a beacon of health.
My roommate and business partner, Shane, was in a similar situation, so we made a pact to change our skinny ways. We called it Muscle May and spent much of April preparing for it. But even before I started lifting weights or eating more food, my body was already transforming.
In preparation for the start of Muscle May, I had started taking creatine monohydrate a week early. I wanted to load up on creatine beforehand so that my levels were optimized for my first workout in the gym.
I would mix in 5 grams of Allmax Creatine into blueberry Fruitopia juice. The creatine was grainy at the bottom of the dark purple juice, but it was tasteless. Unless you count taking some multivitamins as a kid, it was the first supplement I ever took.
Every morning I’d faithfully drink my grainy purple drink. And by the end of the week…
I had gained 8 pounds. I hadn’t even started working out. I hadn’t changed what I was eating. And I had gained 8 pounds of totally lean weight. I couldn’t believe it. It was crazy.
If you’re a skinny guy and you’ve struggled to gain weight, this might sound incredible—maybe even unbelievable—but this is a common “side-effect” of creatine. It draws more water and sugar (glycogen) into your muscles, making them look bigger and fuller, giving them extra strength and endurance, and, in my case, adding 8 pounds to the scale.
This initial success with creatine is what set the stage for our transformations. In our four-month experiment, I had gained over 30 pounds. Shane gained 25. We had such extreme results that random people on BodyBuilding.com were commenting that our transformations were either photoshopped or that we were using steroids. Neither of which was true. Oh boy.
Obviously eating a bulking diet and lifting weights were the keys to building rapid amounts of muscle (see our how-to article about gaining weight here), but creatine played a meaningful supporting role.
So, what exactly is creatine? How can it help build muscle easier—faster? How much does it improve our strength and muscle-building potential? Perhaps the skeptic in your head says that anything this effective and this cheap must ultimately be bad for us, right? Is that true? And if you do decide to try it, how exactly should you take it?
Have you ever wondered if intermittent fasting was good for bulking? After all, it helps you produce more growth hormone, which purportedly helps with muscle growth; it increases increase in insulin sensitivity, which could help make your gains leaner; and research shows that it helps preserve muscle when losing weight. This could theoretically make intermittent fasting a good bulking diet… right?
On the other hand, most bodybuilders bulked up by doing the exact opposite of intermittent fasting. The guys with the most famous physiques in history all ate at least a few meals per day. Why?
Furthermore, we skinny guys are notorious for having tiny stomachs, raging metabolisms and small appetites—all of which make bulking up way harder. Will intermittent fasting work for our skinny “ectomorph” body type?
There are good arguments to be made for and against intermittent fasting. In this article, we’ll go over the muscle-building advantages and disadvantages of intermittent fasting, then take a look at some studies that compared it against a traditional bulking diet. By the end, you’ll be able to decide if it’s a good approach for you while bulking.
Did you know that being skinny means you can’t use the normal way of measuring your body-fat percentage? Or that being just a little bit too skinny-fat might sabotage your ability to build muscle leanly? Or that most body-fat percentage charts are ruined by a fatal flaw?
In this article, we cover why your body-fat percentage matters even as an ectomorph, how to measure it properly, and then we’ll run through some real-life examples (with pictures) so that you’ll know exactly what to do next.
But first, let me show you just how ridiculous this can be for skinny guys. Let’s take a totally average guy in this study. He goes to get a DEXA scan, and he’s told that he has a body-fat percentage of 20%. Then he goes to sit in the BodPod, which puts him at 22%. A bit of a discrepancy, but he can be reasonably confident that he’s between 20–22%. Moreover, both of those body-fat percentages have the same implication for his health and appearance: he’s a decently healthy guy who looks a bit out of shape.
The overweight guy goes in next. DEXA puts him at 34%. BodPod puts him at 32%. Now it’s DEXA that’s estimating high, but the discrepancy is still just 2%. Again, not a big difference at all. He’s overweight either way.
Now you walk in. DEXA puts you at 9%. Amazing! Not only are you lean enough to bulk aggressively, but you’re also leaner than most professional athletes. Next, you get your BodPod done. It tells you you’re 16% body fat…
Huh? 16% is a high enough body-fat percentage that you shouldn’t even be bulking at all yet. You should be cutting.
You’ve spent a few hundred dollars and an entire day getting two of the most accurate body-fat percentage tests in the world, and you can’t even tell if you should start bulking or not. For guys who are underweight, DEXA and BodPod can be off by up to 13%. Totally useless.
So what should you do?
…and wait a second. Why shouldn’t you bulk if you’re 16% body fat?
Being a man is about being a good person, and part of being a good person is knowing how to fit into society. Demonstrating that social savvy will make you more attractive to women, earn you more respect with other men, and make frailer people feel safer around your strength instead of threatened by it.
As you gain more strength, that last point becomes more important.
There are a few things we can do. Being polite, knowing when to smile, improving our posture, and knowing what to wear.
Even by just fixing up our style, we can start living better almost instantly.
Then as we build muscle, we look better in clothes, yes, but new challenges are introduced. Having a butt means switching to a whole different cut of jeans. If you don’t, you’ll blow out the crotch.
Building up bigger shoulder muscles will bring you up a shirt size, but that bigger shirt will be enormous around your still-slim waist.
So now that you’ve bulked up and you need to buy new clothes anyway, let’s see if we can help you do it right.
Shane, Marco and I all built muscle. But our reasons for building that muscle in the first place couldn’t have been more different.
For Marco, as a teenager, his initial reason for getting into lifting was that he wanted girls to like him and he was dealing with injuries from sports. For Shane, he wanted to feel like a protector, instead of shyly taking jokes about being the one protected.
For me, at 23 years old, building muscle (45+ pounds) wasn’t even on my radar.
But pain was.
More specifically, my tendonitis—chronic tendonitis—or the newly coined term, tendinosis…. whatever name you’re familiar with. Well, my heavy computer use was keeping me up at night and kept me worried about work.
Long story short, I had tendinosis in my right arm by the time I was 18 years old. Shortly thereafter I became ambidextrous to continue to support my heavy computer use. I was spending all day on the computer building and running websites. It wasn’t long until I had tendinosis in my left arm. My physiotherapist said she had never seen tendinosis in someone so young, let alone someone who was suffering in both arms.
Whatever you believe about destiny, materialist chance, or providence—I feel so incredibly blessed to have been to be connected to Shane with his passion for bodybuilding, and his connection to Marco with his passion for helping people reach their full potential with athleticism and fix their injuries.
Because of lifting and eating well, I no longer deal with crippling tendonsis. It is a non-problem for me.
With this huge burden removed, I’ve come to discover some of the less talked about benefits of lifting weights that I didn’t know about when I was skinny. And my own hope would be that perhaps this article could play a minuscule part of passing these same blessings I experience onto you in your own story.
Is it possible for a skinny guy to build broader shoulders? If you’re a naturally thin “ectomorph,” chances are you have a thinner bone structure, which often includes having narrower shoulders. Perhaps that’s why you’re interested in finding out if you can build broader shoulders.
Wanting to build broader shoulders isn’t unique to us skinny guys. Lots of men are trying to make their shoulders broader. Lots of those men succeed. However, for those of us with shorter collarbones, the path there can see a little different.
Inside we’ll discuss why so many guys want bigger, broader shoulders, what we can control and what we can’t, and then we’ll give you a step-by-step guide to help you add a few inches to your shoulder circumference.
We’ve got a new guest post for you guys. This one from a naturally skinny science communicator who reads a lot. You might think some of his points are controversial, and we’d love to hear what you think. We think his perspective on dealing with body image issues as a skinny guy is incredibly thought provoking in the best way. Without further ado, Will Chou:
Recently, I met with some old friends for a reunion lunch. As we walked out of the restaurant, the conversation turned to what I looked like when I was young. Two of the guys mentioned that I was not just skinny: I was bony and scrawny. One of them even emphasized it with his tone like it was a huge deal.
They weren’t being mean; they were just giving me some constructive honesty. Having said that, I was still very surprised because I didn’t think I was that weak. But it turns out, that’s how they viewed me.
For 80% of my life, I have found myself in frequent situations where I was left out. I had focused on school and struggled with any weight training programs, so I was as skinny as they get.
The worst parts of my day was lunch. My school had a huge, noisy cafeteria with hundreds of people in it. And as you got to higher grade levels, you got to sit in more exclusive areas. The seniors had their own VIP area with its own curtain. But when I was a senior, I still sat alone in the freshmen section.
Sitting there alone for half an hour while everyone around you chatted away creates a constant reminder of isolation. I felt horrible because every few seconds, I was reminded that I was left out. You can’t help but wonder why. Was it because I was Asian? Socially unskilled? Skinny?
If you have ever felt insecure or excluded, you are not alone. Body image is a constant problem in modern society.
But my story doesn’t end there. Your past doesn’t have to destroy your future. Nowadays, I am healthier physically and mentally than I have ever been. You can become secure with yourself no matter where you are in your progression. You can and should change your self-esteem so that you stay resilient no matter how you look. You can and must change your perceptions about the world so that you develop good mental health for your own success in life.
I’m going to share with you some cool science-backed advice on how to have badass self-esteem. First, let’s tackle a big myth about “looks being superficial”…
Couple quick questions.
Are you satisfied with how much muscle you’ve built?
If not… do you know what to do? I mean the basics: Eat 1g of protein per pound bodyweight, get into a calorie surplus, lift weights, and sleep. That kind of thing. Know them inside and out? Rad.
But if you know the basics and you’re not satisfied with what you’ve built so far, what’s going on?
How is it possible to not be where you want to be when you know everything?
I’m not asking these questions to be mean, or a downer. I’m asking because I really want to see you reach your potential.
I’m asking because I want to see if I can wake you up. Is it possible that there’s a gap between intellectual knowing something and actually doing it?