{"id":9834,"date":"2023-01-13T05:44:00","date_gmt":"2023-01-13T06:44:00","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=9834"},"modified":"2023-01-14T01:03:05","modified_gmt":"2023-01-14T01:03:05","slug":"want-to-get-bigger-avoid-these-9-mistakes-skinny-guys-make-trying-to-bulk-up","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/want-to-get-bigger-avoid-these-9-mistakes-skinny-guys-make-trying-to-bulk-up\/","title":{"rendered":"Want to Get Bigger? Avoid These 9 Mistakes Skinny Guys Make Trying to Bulk Up!"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3571016\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-v-jar.jpg\" alt=\"A man struggling against a jar.\" width=\"709\" height=\"336\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-v-jar.jpg 709w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-v-jar-300x142-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-v-jar-600x284-1.jpg 600w\" sizes=\"(max-width: 709px) 100vw, 709px\" \/><\/p>\n<p><b>If you&#8217;re here because you want to go from skinny to muscular, you&#8217;ve come to the right place!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">I know exactly how you feel. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I was once a very thin guy struggling to put on muscle! Hell, my &#8220;before photo&#8221; below on the left below is <span style=\"text-decoration: underline;\">after a decade<\/span> of training and &#8220;eating a lot.&#8221; <\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3569640 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1.jpg\" alt=\"Before and after photo of Steve.\" width=\"599\" height=\"598\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1.jpg 599w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1-150x150-1.jpg 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1-300x300-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Before-After-1-1-100x100-1.jpg 100w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/p>\n<p><strong>It took me 10 years of struggle to crack the &#8220;bulk up&#8221; code, so don&#8217;t beat yourself up if you&#8217;re really struggling to put on mass.<\/strong><\/p>\n<p>We&#8217;ve helped people just like you get bigger in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">Online Coaching Program<\/a>: we use the same tactics and strategies I&#8217;ll discuss below!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant to be told exactly how to eat and train to bulk up? We\u2019re really good at this stuff. Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><b>Okay, let&#8217;s get into it! Click any of the links below to learn about the 9 key mistakes skinny guys make when trying to bulk up:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"#skinny_guy_mistake_1\"><span style=\"font-weight: 400;\">Not eating enough (What to eat to grow big)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#skinny_guy_mistake_2\"><span style=\"font-weight: 400;\">Setting unrealistic expectations (How fast can I grow muscle?)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#skinny_guy_mistake_3\"><span style=\"font-weight: 400;\">Not having a solid plan (How to go from skinny to muscular)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#skinny_guy_mistake_4\"><span style=\"font-weight: 400;\">Not doing enough (How to grow muscle)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#skinny_guy_mistake_5\"><span style=\"font-weight: 400;\">Going too quickly and getting injured (Being safe)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#skinny_guy_mistake_6\"><span style=\"font-weight: 400;\">Not following a sustainable strategy (Consistency) <\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#skinny_guy_mistake_7\"><span style=\"font-weight: 400;\">Not making it a priority (Remember your training)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#skinny_guy_mistake_8\"><span style=\"font-weight: 400;\">Sweating the small stuff (Keep it simple)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#skinny_guy_mistake_9\"><span style=\"font-weight: 400;\">Not recovering enough (Get sleep)<\/span><\/a><\/li>\n<li><a href=\"#how_i_got_bigger\">How I put on 25 Pounds of Mass<\/a><\/li>\n<\/ol>\n<p>Let&#8217;s get right to it!<\/p>\n<p><span id=\"more-26329\"><\/span><\/p>\n<h2><a name=\"skinny_guy_mistake_1\"><\/a>Mistake #1: Not Eating Enough (What to Eat to Grow Big)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3571018 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-butcher-713x475-1.jpg\" alt=\"This lego wants you to eat enough.\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-butcher-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-butcher-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-butcher.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-butcher-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>If you&#8217;re not getting bigger, you are not eating enough.<\/strong><\/p>\n<p>This one solution will account for 95% of most skinny men and women who are looking to get bigger.<\/p>\n<p>When I <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">started lifting weights<\/a>, I spent 5-6 days a week in the gym following a bodybuilder workout routine from various fitness magazines.<\/p>\n<p>Over the next 6 years, I put on maybe five pounds total, even though it <em>felt as <\/em>though I was eating a lot.<\/p>\n<p>Turns out, I was eating <span style=\"text-decoration: underline;\">500-1000 less calories per day<\/span> than I needed to stimulate muscle growth.<\/p>\n<p>It wasn&#8217;t until after college that I simplified my workouts (<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">lots of barbell lifts<\/a>), doubled the amount of calories I consumed, and I was able to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-i-gained-18-lbs-of-muscle-in-30-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">put on about 18 pounds in 30 days<\/a>.<\/p>\n<p><strong>This is back in 2006:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-26375 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-2006-Before-and-After-713x428-1.jpg\" alt=\"A before and after of Steve in 2006.\" width=\"713\" height=\"428\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-2006-Before-and-After-713x428-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-2006-Before-and-After-300x180-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-2006-Before-and-After-160x96-1.jpg 160w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-2006-Before-and-After.jpg 1320w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>I didn&#8217;t put the weight on a necessarily healthy or sustainable way, but after\u00a0<span style=\"text-decoration: underline;\">6\u00a0years of struggle<\/span>, this experience solidified the connection between diet and getting bigger. <\/strong><\/p>\n<p>It finally made sense.<\/p>\n<p>If you don&#8217;t eat enough calories, you won&#8217;t get any bigger.<\/p>\n<p>So\u00a0if you are not getting bigger and more buff, then you are not eating enough.<\/p>\n<p>It&#8217;s science.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3498387\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/science.gif\" alt=\"Even bill Nye knows you need to eat more to get bigger\" width=\"395\" height=\"200\" \/><\/p>\n<p><strong><em>If you&#8217;re trying to gain weight: when in doubt, eat.<\/em><\/strong><\/p>\n<p>Some of my favorite techniques are in my &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/07\/17\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Bulk Up Fast<\/a>&#8221; article.<\/p>\n<p><b>YOUR GOAL: <\/b>Add 200-300 more calories per day until your stomach gets used to it, and see how the scale changes.<\/p>\n<p><em>What should you be eating? <\/em><\/p>\n<p>Depending on how skinny you are, you can get away with eating junk food as long as you&#8217;re <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">getting enough protein<\/a> and calories.<\/p>\n<p>Liquid meals are your friend too for squeezing in extra calories every day &#8211; here&#8217;s my favorite <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">high-calorie protein shake recipe<\/a>!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623933\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/blender.gif\" alt=\"A blender can help you obtain more calories for weight gain.\" width=\"423\" height=\"180\" \/><\/p>\n<p><strong>Here are some high quality, high-calorie foods:<\/strong><\/p>\n<ul>\n<li>Sweet potatoes, regular potatoes, and yams.<\/li>\n<li>Rice or quinoa of any variety.<\/li>\n<li>Oats, instant or steel-cut.<\/li>\n<li>Peanut butter, almond butter.<\/li>\n<li>Walnuts, almonds, brazil nuts, cashews.<\/li>\n<li>Cheese, milk, eggs.<\/li>\n<\/ul>\n<p>Eat lots of high-calorie foods, get plenty of protein, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">don&#8217;t forget the veggies<\/a>!<\/p>\n<p>I know how overwhelming this stuff can be, which is why we have a <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Coaching Program<\/a> that kicks ass.<\/p>\n<p>We also have a printable &#8220;Get Bigger&#8221; Shopping List and Bulk Up Cheatsheet when you <span style=\"text-decoration: underline;\">join our email list in the yellow box below<\/span>.<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta skinny-guy  shortcode-form-11 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Download our free skinny guy&#8217;s guide to putting on muscle!<\/span><\/div>\n<div class=\"nf-signup-benefit\">&nbsp;<\/p>\n<div style=\"font-family: KomikaAxisRegular, impact, sans-serif; margin-bottom: 10px;\">Enter your email below to download now<\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>The Nerd Fitness &#8220;Get Bigger&#8221; Shopping List<\/li>\n<li>Bulk like the Hulk with our rules for getting bigger<\/li>\n<\/ul>\n<p>&nbsp;<\/p><\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"26329\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"13.67.185.70\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-13 23:12:51\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"skinny_guy_mistake_2\"><\/a>Mistake #2: Setting Unrealistic Expectations (How Fast Can I Grow Muscle?)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3883884\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-with-big-arms.jpg\" alt=\"A man standing next to a painting with big arms\" width=\"707\" height=\"403\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-with-big-arms.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-with-big-arms-300x171-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-with-big-arms-713x406-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-with-big-arms-768x438-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-with-big-arms-1536x875-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/man-with-big-arms-600x342-1.jpg 600w\" sizes=\"(max-width: 707px) 100vw, 707px\" \/><\/p>\n<p><strong>We live in a world of instant gratification.<\/strong><\/p>\n<p>People have unrealistic expectations thanks to marketing when it comes to weight loss (&#8220;Lose 30 pounds in 30 days!&#8221;).<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585004\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/sauna-belt.gif\" alt=\"There&#039;s no way this sauna belt will help you get skinny. \" width=\"281\" height=\"235\" \/><\/p>\n<p>Unsurprisingly, people also have unrealistic expectations when it comes to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-fast-can-i-build-muscle-naturally\/\" target=\"_blank\" rel=\"noopener noreferrer\">NATURALLY building muscle<\/a> as well. This is why we get served ads like this:<\/p>\n<p style=\"padding-left: 30px;\"><em>&#8220;Scientists don&#8217;t want you to learn this trick to pack on 40 pounds of muscle!&#8221;<\/em><\/p>\n<p>These ads are designed to sell supplements, not make you bigger or get you results.<\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-supplements-should-i-take\/\" target=\"_blank\" rel=\"noopener noreferrer\">Most supplements are garbage<\/a>.<\/p>\n<p>The only supplements I recommend taking: <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-creatine-how-to-start-supplementing-with-creatine\/\" target=\"_blank\" rel=\"noopener noreferrer\">creatine<\/a>.<\/p>\n<p><strong>We cover this extensively in our &#8220;<a title=\"naturally setting expectations\" href=\"https:\/\/www.nerdfitness.com\/blog\/2015\/02\/05\/how-fast-can-i-build-muscle-naturally\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Do I Build Muscle Fast?<\/a>&#8221; article:<\/strong><\/p>\n<blockquote>\n<p>Under optimal conditions, <span style=\"text-decoration: underline;\">you&#8217;ll most likely be able to put on 1-2 pounds of muscle per month<\/span>.<\/p>\n<\/blockquote>\n<p>Now, this doesn&#8217;t mean you can&#8217;t make <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">tremendous strength gains<\/a> &#8211; you&#8217;re just not going to build 50 pounds of muscle in 6 weeks.<\/p>\n<p><strong>So start by having proper expectations:<\/strong> don&#8217;t try to &#8220;Put on 50 pounds&#8221; by the week or month. It&#8217;s time to think in terms of days and years to make your progress permanent:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Want to get in shape? Think in days and years, not weeks and months\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ieY_8ZL0v78?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>Rome wasn&#8217;t built in a day, and muscle isn&#8217;t built in a matter of days either. It&#8217;s going to take months of sustained effort, and it&#8217;s going to take consistency and patience.<\/p>\n<p><strong>But you can get there.<\/strong><\/p>\n<p>If you struggle with not seeing results, and you want a Yoda in your pocket (that sounds weird&#8230;) to help you bulk up fast, our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">online coaching program<\/a>\u00a0fits that exact scenario<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWork with our coaches to get bigger, quickly and safely. Learn more here:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"skinny_guy_mistake_3\"><\/a>Mistake #3: Not Having a Solid Plan (How to Go from Skinny to Muscular)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-26433 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plan-713x535-1.jpg\" alt=\"Make sure you have a plan to grow big and strong.\" width=\"713\" height=\"535\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plan-713x535-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plan-300x225-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plan-160x120-1.jpg 160w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plan.jpg 1280w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>If you want to go from skinny to buff, you need a plan.<\/strong><\/p>\n<p>A plan that is balanced, and provides you with big movements that stimulate growth all over your body.<\/p>\n<p><strong>If you just <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">wander into the gym without a strategy<\/a>, you&#8217;re going to struggle to get bigger. <\/strong><\/p>\n<p>Then you&#8217;re gonna have a bad time&#8230;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585015\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/gonna-have-bad-time-1.gif\" alt=\"\" width=\"418\" height=\"242\" \/><\/p>\n<p>It&#8217;s better to pick a basic plan and stick with it for months and months and months, than jump around from week to week chasing the newest shiny object.<\/p>\n<p><strong>As we lay out in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101 series<\/a>&#8230;<\/strong><\/p>\n<p><strong>Get freaking strong at the following movements, eat enough, and you will get bigger:<\/strong><\/p>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Squats<\/a><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3602517\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/squat.gif\" data-fslightbox=\"gallery1\"><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Deadlifts<\/a><img loading=\"lazy\" class=\"aligncenter wp-image-3673403\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-deadlift-3.gif\" data-fslightbox=\"gallery1\"><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Overhead Presses<\/a><img loading=\"lazy\" class=\"aligncenter wp-image-3651602\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/overhead-press-1.gif\" data-fslightbox=\"gallery1\"><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Rows<\/a><img loading=\"lazy\" class=\"aligncenter wp-image-3775708\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/elevated-feet-row.gif\" data-fslightbox=\"gallery1\"><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-ups (can be weighted)<\/a><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585428\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/weighted-pull-up.gif\" data-fslightbox=\"gallery1\"><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dips (can also be weighted)<\/a><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594828\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dips.gif\" data-fslightbox=\"gallery1\"><\/li>\n<\/ol>\n<p><strong>What plan to follow?<\/strong><\/p>\n<ol>\n<li><strong>No idea where to start?<\/strong>\u00a0Read our free <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101 series<\/a>, and pick a workout program from our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Strength Training Workouts<\/a>.<\/li>\n<li><strong>Work with our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching staff<\/a>!<\/strong> We&#8217;ll build a program and offer nutrition guidance so that you actually start to see results right away.<\/li>\n<li><strong>Pick one of the 6 levels of workouts in our\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner&#8217;s Gym Guide<\/a><\/strong>\u00a0article to get you comfortable and in a routine.<\/li>\n<li><strong>If you&#8217;re not ready for barbell workouts,<\/strong> start with <a href=\"https:\/\/www.nerdfitness.com\/blog\/2009\/12\/09\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight training<\/a>!<\/li>\n<li><strong>Other great barbell-based programs<\/strong> are Stronglifts 5&#215;5, Wendler&#8217;s 5\/3\/1 program, and Mark Rippetoe&#8217;s Starting Strength program.<\/li>\n<li><strong>I started with basic barbell training<\/strong>, then moved into more of a hybrid barbell\/bodyweight program (thanks to my <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coach<\/a>).<\/li>\n<\/ol>\n<p><em><strong>Which should you pick?<\/strong><\/em><\/p>\n<p>Honestly, any of them will work &#8211; you just need to start, and stick with it for months at a time, focusing on getting stronger with each movement.<\/p>\n<p><strong>You can also download our Strength 101 Guide when you sign up in the box below:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"26329\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"13.67.185.70\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-13 23:12:51\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"skinny_guy_mistake_4\"><\/a>Mistake #4: Not Doing Enough (How to Grow Muscle)<\/h2>\n<p><img loading=\"lazy\" class=\"size-large wp-image-3576035 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/army-LEGO-push-ups-713x400-1.jpg\" alt=\"These LEGO characters are on a mission to grow some muscle.\" width=\"713\" height=\"400\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups-300x168-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups-600x337-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>If you are trying to get bigger, you might not be doing a tough enough <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">workout in the gym<\/a> or in the park to stimulate muscle growth.<\/strong><\/p>\n<p>No matter what, you need to be doing heavier weight, or doing more repetitions in order to challenge your body, breakdown muscle fiber, and force your body to rebuild stronger.<\/p>\n<p>This is called &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">progressive overload<\/a>,&#8221; and it&#8217;s the only way you&#8217;re going to build size in the right places.<\/p>\n<p><strong>Coach Jim breaks down different strategies for progressive overload in this video:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Progressive Overload? (+ How to Do It)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4tEKCMxXg1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>As Jim mentions above, yep, you can indeed get bigger doing <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">just bodyweight exercises.<\/a><\/strong><\/p>\n<p>Take one look at gymnasts &#8211; these dudes have built their muscle through years of intense bodyweight training like <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">handstands<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/rings-and-handstands-superpack\/\" target=\"_blank\" rel=\"noopener noreferrer\">muscle-ups on the gymnastic rings<\/a>:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585017\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/gymnast.gif\" alt=\"Proof that you can get big and bulky with just lifting yourself up.\" width=\"426\" height=\"240\" \/><\/p>\n<p><strong>However, you must be scaling these exercises constantly to make them increasingly more difficult, which many people struggle to do.<\/strong><\/p>\n<p>Just doing more <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">regular push-ups<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight squats<\/a>, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">pull-ups<\/a> is a good way to get conditioned, but after a certain point, it most likely won&#8217;t produce muscle growth without increasing the challenge.<\/p>\n<p>That&#8217;s when you need to progressively overload your muscles with a more difficult movement.<\/p>\n<p><strong> I detail this during my &#8220;<a title=\"stay in shape while traveling\" href=\"https:\/\/www.nerdfitness.com\/blog\/2011\/07\/25\/how-to-stay-in-shape-while-traveling\/\" target=\"_blank\" rel=\"noopener noreferrer\">stay in shape while traveling<\/a>&#8221; post, in which I packed on a few pounds of muscle while ONLY doing bodyweight exercises.<\/strong><\/p>\n<p>I started by doing just pull-ups and dips.<\/p>\n<p>Now I&#8217;m up to doing pull-ups with 60 pounds on a weight belt, and dips with 70 pounds on a weight belt.<\/p>\n<p><strong>I used to just do push-ups and pull-ups, now it&#8217;s parallette gymnastic complexes:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3960842\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/steve-gymnastics-dumbbells.gif\" alt=\"Steve doing gymnastics on a pair of dumbbells\" width=\"407\" height=\"311\" \/><\/p>\n<p><strong>And muscle-ups on gymnastic rings:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3634600\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/muscle-up-1.gif\" alt=\"Steve always travels with rings, so he can do his training from any part of the world.\" width=\"438\" height=\"457\" \/><\/p>\n<p>So, YES it can be done!<\/p>\n<p>You just need a solid plan that allows you to consistently push your muscles further.<\/p>\n<p><strong>Looking for a plan to gymnastics mastery?<\/strong>\u00a0Outside of our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching program<\/a>, our new app will show you exactly how to start training with rings.<\/p>\n<p>You can try out your free trial right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<h2><a name=\"skinny_guy_mistake_5\"><\/a>Mistake #5: Going Too Quickly and Getting Injured (Being Safe)<\/h2>\n<h2><img loading=\"lazy\" class=\"aligncenter wp-image-3571020 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/photo-of-injury.jpg\" alt=\"Don&#039;t get hurt when you&#039;re trying to grow big. \" width=\"637\" height=\"372\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/photo-of-injury.jpg 637w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/photo-of-injury-300x175-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/photo-of-injury-600x350-1.jpg 600w\" sizes=\"(max-width: 637px) 100vw, 637px\" \/><\/h2>\n<p><strong>In the age of instant gratification, we always want more, now now now.<\/strong><\/p>\n<p>Over the past decade, I followed a terrible cycle of setbacks and injury:<\/p>\n<ol>\n<li>Try to get bigger. Eat lots of food, and put on some weight.<\/li>\n<li>Ramp up my workouts too quickly.<\/li>\n<li>Sustain some sort of injury from trying to do too much.<\/li>\n<li>Take a month off to recover.<\/li>\n<li>Start back at #1.<\/li>\n<li>Repeat the process.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3580833 \" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/homer-in-hospital.gif\" alt=\"Don&#039;t act like Homer and move too quickly to bulk up. It&#039;s better to have patience and grow muscle safely.\" width=\"383\" height=\"289\" \/><\/p>\n<p><strong>Have patience.<\/strong><\/p>\n<p>Start out with easy weight, and get a teeny tiny bit better every single day.<\/p>\n<p>In fact, it wasn&#8217;t until I stopped chasing fast goals and instead focused on tiny habits that I went from <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-tiny-changes-transformed-me-from-steve-rogers-to-captain-america\/\" target=\"_blank\" rel=\"noopener noreferrer\">Steve Rogers to Captain America<\/a>.<\/p>\n<p>Back when I <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">started deadlifting<\/a> again, I kept thinking &#8220;I can do more! I can go heavier!&#8221; &#8211; but I patiently forced myself to go just a tiny bit further than the week prior.<\/p>\n<p>Live to train another day, and just focus on the process:<\/p>\n<blockquote>\n<p>&#8220;Hit the gym 3-4 times per week, get a tiny bit stronger. Then go home and eat!&#8221;<\/p>\n<\/blockquote>\n<p><strong>As bodybuilder Lee Haney says: <\/strong><\/p>\n<blockquote>\n<p>&#8220;Exercise to stimulate, not to annihilate.&#8221;<\/p>\n<\/blockquote>\n<p>Getting yourself to slow down and put faith in the process is really difficult. It&#8217;s why everybody fails at diets, and why nobody can get results that stick.<\/p>\n<p>They try to do TOO much, TOO soon, and keep falling back to square one.<\/p>\n<p><strong>If you are tired of falling back to square one and want somebody to help you make sustainable, permanent progress towards bulking up, check out our coaching program!<\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNo more frustration or confusion, just results. Learn how we can help you bulk up in our Online Coaching Program!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"skinny_guy_mistake_6\"><\/a>Mistake #6: Not Following a Sustainable Strategy (Consistency)<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Bulking up for skinny people! (7 things I learned adding on 50 lbs of muscle)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/wt0aJ0z87lA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>As Coach Jim mentions in the video above (where he documents his journey on gaining 50 pounds), you need to be consistent with your workouts and nutrition.<\/b><\/p>\n<p>For me personally, I&#8217;ve found sustained success by doing the following:<\/p>\n<ul>\n<li>Eating roughly the same meals every single day.<\/li>\n<li>Getting <a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">enough sleep<\/a> by going to bed at the same time each night.<\/li>\n<li>Training 4 days a week for about an hour.<\/li>\n<\/ul>\n<p>As a result, I&#8217;ve been able to make consistent progress for the past 4 years, and my new &#8220;normal&#8221; is progress and strength improvements!<\/p>\n<p><strong>What I&#8217;m trying to say: <span style=\"text-decoration: underline;\">be honest with yourself<\/span>. <\/strong><\/p>\n<p>If you can&#8217;t work out six days a week for the next year, DON&#8217;T train that way!<\/p>\n<p>Start with twice a week, doing <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">a basic weight training program<\/a>, and dump the extra time you would have spent training into eating more or getting more sleep.<\/p>\n<p>If you can train three days a week, that should be plenty to make you bigger: muscles are made in the kitchen, after all!<\/p>\n<p><strong>Remember, if you&#8217;re not getting bigger, you&#8217;re not eating enough!<\/strong><\/p>\n<p>Eat more.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585021\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/eat-more.gif\" alt=\"If you&#039;re not getting bigger from your training: eat more!\" width=\"415\" height=\"225\" \/><\/p>\n<p>It might take you 6+ months longer than if you went all-in and did nothing but eat and lift all day every day, but you&#8217;ll actually KEEP the progress you&#8217;ve made rather than giving it all back.<\/p>\n<p><strong>This was a brutal lesson I couldn&#8217;t learn until I hired an <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">online personal trainer<\/a> who helped me get my mindset right, and put the right systems in place!<\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tHack the Matrix and learn to bulk like the Hulk in our Online Coaching Program!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"skinny_guy_mistake_7\"><\/a>Mistake #7: Not Making It a Priority (Remember Your Training)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3580853\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-corey-deadlift.jpg\" alt=\"When Rebels get together like at Camp, we build workouts that include deadlifts.\" width=\"768\" height=\"512\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-corey-deadlift.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-corey-deadlift-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-corey-deadlift-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-corey-deadlift-600x400-1.jpg 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><strong>After telling myself &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">I want to get big\u00a0and strong<\/a>,&#8221; I realized that for much of the past decade, it wasn&#8217;t <em>really<\/em> a priority.<\/strong><\/p>\n<p>I put work, messing around on the internet, video games, and going out and drinking ahead of my training on my list of priorities.<\/p>\n<p><strong>Since 2014, I&#8217;ve made it a point to see what I could accomplish if I made getting bigger and stronger a priority in my life.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Most importantly, I started taking this seriously and <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">hired an online trainer<\/a> that I\u2019ve been working with for 5+ years. <\/span><\/p>\n<p><strong>It\u2019s what allowed me to\u00a0<a href=\"#https:\/\/www.nerdfitness.com\/blog\/5-lessons-learned-from-a-skinny-nerd-deadlifting-420-pounds\/\">deadlift 420 pounds at a bodyweight at 172 pounds<\/a>:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3571031\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/deadlift.gif\" alt=\"Steve rocking a 420 pound deadlift.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Here&#8217;s what I did to prioritize my transformation and training:<\/strong><\/p>\n<ul>\n<li>I ate extra meals even when I wasn&#8217;t hungry.<\/li>\n<li>I rearranged my training schedule so work would NEVER be an excuse.<\/li>\n<li>I said &#8220;no&#8221; more often to staying out really late and drinking.<\/li>\n<li>I programmed my workouts into my calendar.<\/li>\n<li>I had my coach keep me accountable.<\/li>\n<li>I scheduled Saturday morning workouts so I wouldn&#8217;t go out drinking on Friday.<\/li>\n<li>I made fitness a priority.<\/li>\n<\/ul>\n<p><strong>Is this goal of going from skinny to buff truly a priority for you?\u00a0<\/strong>If it&#8217;s not, you&#8217;re going to give up when you&#8217;re tired, or not hungry, or don&#8217;t want to exercise.<\/p>\n<p>As we talk about in our &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/get-in-shape\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Get in Shape<\/a>&#8221; article, you need to have a BIG WHY: <span style=\"text-decoration: underline;\">the reason you&#8217;re doing this<\/span>!<\/p>\n<p>I wanted to get bigger so I could be more confident when going on dates.<\/p>\n<p><strong>What about you?\u00a0<\/strong>Why are you here?<\/p>\n<p>Write down your reason, stick it on your bathroom mirror or laptop, and use it as a reminder.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3883886\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/note-to-self.gif\" alt=\"Someone placing a sticky note to a forehead\" width=\"428\" height=\"241\" \/><\/p>\n<p>Because this isn&#8217;t going to be easy!<\/p>\n<p><strong>If you always do what you&#8217;ve always done, you&#8217;ll always get what you&#8217;ve always got.<\/strong><\/p>\n<p>And if you want to GET bigger permanently, you need to do things differently, consistently, and permanently.<\/p>\n<p><span style=\"text-decoration: underline;\">Never forget why you are doing this!\u00a0<\/span><\/p>\n<p>I did this journey alone for a decade before I finally got some help in staying accountable and keeping me on track.<\/p>\n<p>If you&#8217;re looking for somebody to keep you accountable, tell you exactly what to do in the gym, and tell you how many calories you should eat, we can help there too.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tNo more guesswork. Let our Coaching Program tell you exactly what to do!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"skinny_guy_mistake_8\"><\/a>Mistake #8: Sweating the Small Stuff (Keep It Simple)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-26432 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/ladybug-713x475-1.jpg\" alt=\"Don&#039;t sweat the small stuff like this ladybug.\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/ladybug-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/ladybug-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/ladybug-160x107-1.jpg 160w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/ladybug.jpg 1280w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Bicep curls! Forearm curls! Calf raises!<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><em>&#8220;Should I target all three heads of the triceps muscle?&#8221;<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>&#8220;I see the big guy over there doing 8 types of bicep exercises &#8211; should I do what he&#8217;s doing?&#8221;<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>&#8220;Does chest day need to be bench, incline bench, decline bench, cable chest flys, dumbbell flys?&#8221;<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>&#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">How many sets and reps should I do<\/a>? Should I do 6 sets of 8 reps or 5 sets of 5 reps?&#8221;<\/em><\/p>\n<p>Forget all of that\u00a0stuff!<\/p>\n<p><strong>If you want to get bigger, focus on getting\u00a0stronger in one of the few big, basic movements.<\/strong><\/p>\n<p>Once you have a solid foundation, then we can start targeting specific isolated muscle groups as the bodybuilders do.<\/p>\n<p><strong>Always start your workout with <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">the basics of strength training<\/a> (<em>noticing a theme here?<\/em>):<\/strong><\/p>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Squats<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Deadlifts<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bench Press<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Overhead Presses<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Rows<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-ups (weighted)<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dips (weighted)<\/a><\/li>\n<\/ol>\n<p><em>&#8220;But where&#8217;s my bicep curls, tricep extensions, ab work, etc.!?!?!&#8221;<\/em><\/p>\n<p>ALL of those muscles get worked incredibly well with the above exercises, so don&#8217;t worry about isolating.<\/p>\n<p>Instead, just get strong.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3728427\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/moana.gif\" alt=\"Lifting boats will definitely help you get big.\" width=\"449\" height=\"188\" \/><\/p>\n<p>When you can lift heavy things or complete intense bodyweight exercises, your body needs to adapt.<\/p>\n<p><strong>If you want to do things like bicep curls or triceps extensions, great. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Just do them AFTER doing the big important workouts.<\/span><\/p>\n<p><strong>As long as you are\u00a0eating enough to fuel your recovery and following the Bulk Up Like the Hulk Axioms<\/strong><span style=\"font-weight: 400;\"><strong>, you\u2019ll be good to go!<\/strong> <\/span>(Covered in the free download when you join our email list in the box below!)<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta skinny-guy  shortcode-form-11 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Download our free skinny guy&#8217;s guide to putting on muscle!<\/span><\/div>\n<div class=\"nf-signup-benefit\">&nbsp;<\/p>\n<div style=\"font-family: KomikaAxisRegular, impact, sans-serif; margin-bottom: 10px;\">Enter your email below to download now<\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>The Nerd Fitness &#8220;Get Bigger&#8221; Shopping List<\/li>\n<li>Bulk like the Hulk with our rules for getting bigger<\/li>\n<\/ul>\n<p>&nbsp;<\/p><\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"26329\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"13.67.185.70\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-13 23:12:51\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"skinny_guy_mistake_9\"><\/a>Mistake #9: Not Recovering Enough (Get Sleep)<\/h2>\n<p><img loading=\"lazy\" class=\"size-large wp-image-3576098 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/sleeping-cat-713x472-1.jpg\" alt=\"This cat prioritizes sleep so it can grow strong after its training. \" width=\"713\" height=\"472\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/sleeping-cat-713x472-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/sleeping-cat-300x199-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/sleeping-cat-768x508-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/sleeping-cat-600x397-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/sleeping-cat.jpg 1920w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>I used to pride myself on not needing a lot of sleep.<\/strong><\/p>\n<p>I also used to be dumb, apparently.<\/p>\n<p>Since putting a focus on getting bigger and stronger, I&#8217;ve had to considerably up my sleep time.<\/p>\n<p>When you strength train, your muscles break down and need to rebuild over the next 24-48 hours.<\/p>\n<p>Sleep is a key part of this process.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585025\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/sleep.gif\" alt=\"Make sure you prioritize rest like Jiminy here if you&#039;re trying to bulk up and grow muscle. \" width=\"369\" height=\"277\" \/><\/p>\n<p>Without it, your body can&#8217;t recover, and you can&#8217;t grow.<\/p>\n<p>I find I am exhausted the day of really heavy <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">max deadlifts<\/a>, so I prioritize more sleep on those days!<\/p>\n<p>Muscles aren&#8217;t made in the gym, they&#8217;re made while you&#8217;re resting.<\/p>\n<p><em><a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">So make sleep a priority<\/a>!\u00a0<\/em><\/p>\n<h2><a name=\"how_i_got_bigger\"><\/a>How I Put on 25 Pounds &#8211; My Last 18 Months<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3571021 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-Before-After-October-713x420-1.jpg\" alt=\"A more recent before and after of Steve.\" width=\"713\" height=\"420\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-Before-After-October.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-Before-After-October-300x177-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Steve-Before-After-October-600x353-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>I&#8217;m really proud of what I&#8217;ve been able to pull off over the past few years, and I&#8217;m excited to see what the next 18 months bring.<\/strong><\/p>\n<p>Here are two recent photos to highlight how I&#8217;ve transformed\u00a0in 6 months:<\/p>\n<ul>\n<li>Photo on the left: 171 pounds<\/li>\n<li>Photo on the right: 194 pounds<\/li>\n<\/ul>\n<p>The best part is that it was all done in a <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-tiny-changes-transformed-me-from-steve-rogers-to-captain-america\/\" target=\"_blank\" rel=\"noopener noreferrer\">healthy, sustainable, natural way<\/a>.<\/p>\n<p>Since then, I\u2019ve actually <a href=\"https:\/\/www.nerdfitness.com\/blog\/losing-the-last-20-pounds-7-lessons-learned-while-still-eating-carbs\/\" target=\"_blank\" rel=\"noopener noreferrer\">worked on leaning out too (while getting much stronger)<\/a>.<\/p>\n<p>This was all done under the supervision of my <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Personal Trainer<\/a> and Coach, Anthony<\/p>\n<p>If you are somebody who wants to get bigger, and go from skinny to buff, make sure you don&#8217;t make the 9 mistakes I used to make!<\/p>\n<p><strong>And if you want results, here are 3 options we offer:<\/strong><\/p>\n<p><b>1)\u00a0<\/b><strong>If you&#8217;re tired of the guesswork and just to be told exactly what to do, consider checking out our\u00a0<\/strong><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>1-on-1 online coaching program<\/strong>!<\/a>\u00a0We create custom programs and nutritional guidelines for people like you struggling to put on size.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNo more guesswork. Just results. Build muscle and build confidence in our Nerd Fitness Coaching Program!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><b>2) If you want a roadmap for home workouts, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><strong>3) Join the Rebellion!\u00a0<\/strong>We have a free newsletter that we send out twice per week with new content helping you build muscle and level up your life.<\/p>\n<p>Sign up the box below and I&#8217;ll send you a bunch of free guides!<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta skinny-guy  shortcode-form-11 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Download our free skinny guy&#8217;s guide to putting on muscle!<\/span><\/div>\n<div class=\"nf-signup-benefit\">&nbsp;<\/p>\n<div style=\"font-family: KomikaAxisRegular, impact, sans-serif; margin-bottom: 10px;\">Enter your email below to download now<\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>The Nerd Fitness &#8220;Get Bigger&#8221; Shopping List<\/li>\n<li>Bulk like the Hulk with our rules for getting bigger<\/li>\n<\/ul>\n<p>&nbsp;<\/p><\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"26329\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"13.67.185.70\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-13 23:12:51\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><strong>I&#8217;d love to hear from you in the comments below:<\/strong><\/p>\n<p style=\"padding-left: 30px;\">What are your biggest struggles when it comes to bulking up?<\/p>\n<p style=\"padding-left: 30px;\">Have you had success as a skinny dude or lady and made great progress?<\/p>\n<p style=\"padding-left: 30px;\">Have you struggled your whole life with being skinny and still can&#8217;t seem to crack the code?<\/p>\n<p>Let me know how I can help!<\/p>\n<p><strong>-Steve (former Steve Rogers, current Captain America)<\/strong><\/p>\n<p><b>PS: Check out these other articles in our &#8220;Build Muscle Fast&#8221; Series:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto\/\" target=\"_blank\" rel=\"noopener noreferrer\">13 Tips for Guaranteed Weight Gain<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ultimate Skinny Guy&#8217;s Guide to Bulking Up Fast<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Build Muscle Quickly<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101: How to Get Strong.<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Find a Good Trainer<\/a>.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All photo sources can be found right here: <a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\"><a href=\"https:\/\/gratisography.com\/photo\/jar-of-pickles\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Pickle Jar<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.flickr.com\/photos\/isherwoodchris\/6782070080\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Lego Chopping Bacon<\/span><\/a><span style=\"font-weight: 400;\">, fotogestoeber \u00a9 123RF.com<\/span><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.pickpik.com\/software-internet-web-design-planning-black-white-10519\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Pencil and Paper<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.flickr.com\/photos\/43322231@N07\/4652185729\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Army Push-Ups<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.flickr.com\/photos\/gcbb\/3234110205\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">X-Ray<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pixabay.com\/illustrations\/success-plan-b-strategy-economy-882592\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Plan B<\/span><\/a><span style=\"font-weight: 400;\">,\u00a0<\/span><a href=\"https:\/\/fancycrave.com\/hands-of-gymnast-with-chalk\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Deadlifting<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pixabay.com\/photos\/ladybug-insect-bug-ladybird-beetle-691386\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Ladybug<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pixabay.com\/photos\/cat-cat-face-sleep-exhausted-1551783\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Sleeping cat<\/span><\/a><span style=\"font-weight: 400;\">,<a href=\"#refmark-1\"><\/a><\/span><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/9-mistakes-skinny-people-make-trying-to-get-bigger\/\">Want to Get Bigger? Avoid These 9 Mistakes Skinny Guys Make Trying to Bulk Up!<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re here because you want to go from skinny to muscular, you\u2019ve come to the right place! I know exactly how you feel. I was once a very thin guy struggling to put on muscle! Hell, my \u201cbefore photo\u201d below on the left below is after a decade of training and \u201ceating a lot.\u201d [\u2026]<br \/>\nThe post Want to Get Bigger? Avoid These 9 Mistakes Skinny Guys Make Trying to Bulk Up! first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":9836,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/9834"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=9834"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/9834\/revisions"}],"predecessor-version":[{"id":9884,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/9834\/revisions\/9884"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/9836"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=9834"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=9834"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=9834"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}