Alright I get it, I get it! you guys want
me to explain how to get shredded as fuck if you’re skinny. Let’s get down to it. Back when I first started working out I was
actually one of those skinny hardgainers who had a really tough time putting on any weight,
even gaining fat was impossible for me, and I’m still a hardgainer to this day. That just means I’m naturally skinny and it’s
harder for me to gain weight than it is for an average guy. When I saw you guys requesting this video
I was like oh this is perfect, because I was just like you. When I was really skinny and learning about
how to gain muscle, there was one book that really helped me, it’s called Bigger, Leaner, Stronger, by Mike Matthews. And I remember thinking “damn, this guy Mike
is the shit, I wanna meet him one day. And then I was like … oh fuck, wait … I’m
Zeus! And I snapped my fingers and summoned him
and he appeared! Mike: What in the actual fuck… Are you…Zeus?? Did I die and go to Olympus? Zeus: Oh good you’re here. No you didn’t die don’t be ridiculous,
I wouldn’t let those gains go to waste at such a young age. I’m doing a video about how to gain weight
if you’re skinny, so let’s jump right into it. Side note: this is NOT a sponsored video. I’ve actually followed Mike’s advice for years,
and it’s been seriously helpful in getting me to put on size. So when I saw this topic being requested,
I knew he’d be the perfect person to collaborate with on it. And, since I actually am a Greek god, I can
summon whomever I want to be in my videos, click the link above to see the video I did
with Alix Lynx, the pornstar! Maybe next time I’ll do one with those 3 Victorias
Secret models I had a foursome with last weekend … #1. Compound Lifts. When it comes to your workouts, you want to
focus on doing heavy, compound lifts … which is basically shit like squats, deadlifts,
bench press, incline bench press, shoulder press, and so on. These are exercises that hit multiple muscle
groups. For example, bench press is a compound lift
because it hits your chest, shoulders, arms, etc, whereas something like a bicep curls
hits only 1 muscle: your biceps. You wanna focus on doing between 4-8 reps
for each set, and you want to do about 9-12 sets of various exercises per muscle group
per week. And if you’re a beginner, the reason I give
a range instead of an exact number is because you’re not gonna know exactly how many reps
you can do before you get into it, so if you pick a weight, and you hit anywhere from 4-8
reps, then that’s a good weight for you. It doesn’t have to be exactly 4, or exactly
8. Mike: Good advice Zeus. If you want to maximize gains as a natural
weightlifter–that is, if you don’t want to be pinning yourself every day in the locker
room–then you need to do a lot of heavy, compound weightlifting and ensure that you
get adequate rest and recovery. This is how you most increase whole-body strength
and muscularity. You can even work in some heavier training
if you feel up to it–a set or two of 2 to 3 reps with a bit more weight. Zeus: Totally agree, doing some sets of 2-3
reps has definitely helped me put more weight up on the bar and get stronger when I feel
like my progress is slowing down. What I like to do for my compound workouts
is 2 sets of 2-6 reps, and then do 2 more sets of around 4-8 reps. I like to hit 2 warm up sets, then go heaviest
right after, because then I can hit my first real set at max capacity. Mike: That’s smart and in fitness lingo,
is known as “reverse pyramiding” because it’s the opposite of the traditional pyramid
workout structure where you start with lighter weights and progress into heavier loads. If you’re going to pyramid your workouts,
then I definitely recommend reverse pyramids because they allow you to do your heaviest
sets when you’re freshest and strongest. If you do it the other way around, you’ll
be fatigued and weaker by the time you get to your heavy sets, which means you won’t
be able to lift as much weight and you’ll find it harder to maintain proper form. Zeus: Yeah I actually stopped doing pyramids
after hearing your recommendation about reverse pyramids in one of your articles, and the
reverse ones helped me a lot more. #2. Isolation exercises. Mike: An isolation exercise is one that involves
just one joint and major muscle group. Other muscles participate, of course, but
not much. The biceps curl is a good example of an isolation
exercise because it really only works the biceps. Isolation exercises definitely have a place
in your workout routine because they can be great for bringing up smaller, more stubborn
muscles like the biceps, shoulders, and calves, but they should never be the focus of your
training because you simply can’t get anywhere near the same results in whole-body strength
and muscle gains as you can with compound exercises. The bottom line is this: If you want to gain
muscle and strength as quickly as possible, then you want to make sure that isolation
exercises take a back seat in your training and you put the majority of your time and
sweat into the hard shit: the big compound lifts. Zeus: That makes perfect sense because I’ve
always focused on doing compound lifts and then supplemented my harder-to-build muscles
like my arms with isolation exercises like curls, pull downs, tricep extensions, and
shit like that. What regimen of isolation exercises would
you recommend for something like arms? Mike: Good question, and that brings up a
good point because a lot of people say that you don’t have to do isolation exercises
for your arms if you’re doing heavy compound pushing and pulling. I disagree. The reality is unless your arms are just hyper-responsive
to training, which is not the case for most guys, then you definitely need to train your
biceps and triceps, and maybe even forearms as well. In my Bigger Leaner Stronger program for men,
I recommend 6 to 8 sets per week for both biceps and triceps with half of those sets
being in the 4-6 rep range and the other half in the 8-10 rep range. As far as exercises go, let’s keep it simple:
For bi’s you can do barbell and dumbbell curls, and for tri’s you can do close grip bench
press and rope/bar pushdowns. Zeus: Yeah that sounds similar to what I do
and it’s worked for me really well. In one of my last workout videos I mentioned
that skinny guys should eat a surplus of around 500 calories to gain weight and should avoid
dirty bulking since it makes cutting more difficult in the future. What’s the best diet routine skinny guys
should follow? Mike: I’ve worked with quite a few hardgainer
types that had to eat upward of 4,000 to 4,500 calories per day just to eke out 0.5 to 1
pound of weight gain per week. You may not need to eat that much (cross your
fingers because trust me — it’s not nearly as fun as it sounds), but know this: Successful “bulking” usually entails eating
a slightly uncomfortable amount of food. For most guys, that boils down to 10 to 15%
more calories than they’re burning every day, which can be quite a lot depending on
how fast your metabolism is and how physically active you are. As far as macros go, most important is eating
enough protein, which is why I recommend that you eat around 1 gram of protein per pound
of body weight per day. So if you weigh 150 pounds, then you want
to eat around 150 grams of protein per day. If you’re a little higher or lower, that’s
totally fine. You want to get the rest of your calories
from carbs and fats, of course, and to figure out how much of each you should be eating,
just check out this article that I wrote. It has a calculator too, so all you have to
do is punch in a few numbers and you’ll be good to go. Zeus: Yeah I’ve found that a 15% surplus
works best for me when it comes to putting on muscle. And look – if you do all this and you’re
still not gaining any weight, JUST EAT MORE! It’s pretty much physically impossible to
NOT gain weight if you eat more than you use, so if you’re not seeing any gains, just
keep increasing your food until you do. Now, if you guys are looking for a really
solid workout routine, click the link on the screen now to check out my video where I break
down different splits for you to try out. I’ll have my 4 day split on screen now of
what I currently do. On my 4th day I usually train arms and then
another muscle group that I feel needs more training. For example, right now I’m focusing on my
building up my back muscles since they’re my weakest so I’d do arms and back on my
4th day. [ Monday: Chest & triceps] [Wednesday: Back & biceps] [Friday: Shoulders & Legs] [Saturday: Arms & back, chest, etc. whichever
I’m focusing on at the time] Zeus: So in summary, focus on heavy compound
lifts, do 4-8 reps per set, and do 9-12 sets per major muscle group per week, these include
things like back, legs, chest, and shoulders. Also, eat a calorie surplus of about 10% or
a little more depending on how your body reacts to it. And finally, don’t forget to eat at least
1gram of protein for each pound of body weight. Anything else you’d like to tell the fans
before I whoosh you back to your place? Mike: Well, uh, thanks for the chance to chill
and talk about how to get jacked. I hope everyone found it helpful. If you’re still watching and liked what
I had to say, then you should definitely check out my book Bigger Leaner Stronger. It has sold over 350,000 copies in the last
few years and helped thousands of guys build their best bodies ever. You
might also like my weekly articles I publish over at and Outro: