If you’re anything like I was — a skinny guy trying to build muscle mass — then I’ve got some important tips that could help you start seeing results fast.
There are three essential ingredients you must have to build muscle mass efficiently. Master these, and you’ll be on the fast track to serious gains.
1. More Protein = More Muscle
If you want to build muscle, protein is non-negotiable. It’s the only macronutrient capable of directly building and repairing muscle tissue. If you’re not consuming enough protein, it’s impossible to add lean size.
Here’s a quick breakdown:
- Maintenance: 1 gram of protein per pound of bodyweight
- Muscle gain: 1.5 – 2 grams per pound
Example: A 150 lb guy needs at least 150 grams/day just to maintain. To build muscle mass, aim for 200–300 grams daily spread across meals and shakes. You can also check out our protein supplement guide for help hitting your targets.
2. Complex Carbs for Size & Energy
Despite what you may have heard, carbs are your friend when you’re trying to gain lean muscle. Especially if you’re naturally skinny, carbs fuel workouts and help prevent muscle breakdown.
Focus on complex carbs like:
- Sweet potatoes
- Oats & whole grain bread
- Brown rice
- Spinach & fibrous veggies
Aim for 2–3 grams of carbs per pound of bodyweight per day. Complex carbs provide sustained energy and are less likely to be stored as fat compared to sugars and junk food.
3. Heavy Weight Training with Low Reps
Building muscle requires progressive overload — meaning you need to consistently challenge your muscles with heavier weights.
Why heavy weights?
- They create more stress on muscle fibers
- This leads to bigger adaptations and growth
- Your body responds by building stronger, denser muscle tissue
Stick with a rep range of 6–8 reps per set. Train hard, recover well, and aim to add a bit of weight or a rep each week. For more guidance, explore our complete weight training programs.
Final Thoughts
Yes, there’s more to building muscle mass than just eating protein and lifting weights. But these 3 core elements — protein, carbs, and heavy lifting — are the foundation of your transformation.
Start here, stay consistent, and results will follow. Ready to go deeper? Check out our muscle-building diet tips for more advanced strategies.