Workout Tips

Gain Bulk Without Getting Fat

Follow these tips to add size and lean muscle to your frame.


Try to get the bulk of your calories from foods like steak, eggs, milk, chicken, fatty fish, protein powders, rice, pasta, potatoes, whole grain breads, fruits and vegetables. While the occasional pizza, ice cream and pancakes will not hurt you, make foods like this the exception and not the rule.

The Effects of Overtraining

Another point about thin people trying to add bulk is that those with this body type tend to have more limited recovery ability than most - not as much in regards to individual muscles, but more so to systemic recovery. This means that for an ectomorph, overtraining is more of a concern than with other body types. Thus, the addition of cardio on top of weight training is not a good idea for those who are naturally on the thin side (at least in the early bulking stages), as too much exercise will make too far an inroad into recovery ability, which will all but bring muscle gains to a screeching halt. 

So, my advice to is to train hard and heavy no more than 4 days per week, eat at least 6 clean, high calorie meals per day, and to sleep 7-9 hours every night. That is the simple, yet most reliable equation for muscle growth.