how to gain weight with a fast metabolismIf there’s one thing that skinny guys struggle with, it’s learning how to gain weight with a fast metabolism.

If you’d classify yourself as a typical skinny guy or hardgainer, chances are high that you feel like you’ve tried everything possible to build muscle mass with no success, or limited success.

You’ve tried every workout you’ve come across, tried adding various foods to your diet, tried eating more calories, and you may have even sought the help of another guy who’s more muscular than you.

And still, you’ve got nothing to show for it.

So how do you gain weight with a fast metabolism? And more importantly, what are you doing wrong that’s preventing you from making any serious gains?

Let’s take a look at a few of the requirements you need to know about how to gain weight with a fast metabolism.

The Challenge: How To Gain Weight With A Fast Metabolism

Funny skinny guy with kettlebellsThe first thing you need to realize if you want to gain weight is that in order to build muscle, you have to be in a “positive calorie balance.”

This means that you have to consume more calories than you burn off during the day. These extra calories will give your body the fuel it needs to build new muscle tissue and help you bulk up.

Now, since you’ve got a fast metabolism, this means you’re burning off calories so quickly that it makes it difficult to keep up with your food intake if you don’t have a plan.

Let’s talk about some ways we can “outsmart” your body so you can start gaining weight.

Keep Your Workout Volume Low

[adrotate group=”1″]The first thing you can do (and where most guys go wrong in the gym) is to keep your total workout volume on the low end.

As a skinny guy you already have a slightly lower than average recovery ability… so you don’t want extra-long workouts to aggravate this problem even further.

Remember that each additional set you perform in the gym will eat up extra calories and cut into your recovery stores.

Your workouts need to be short but intense. Get in and get out – that’s your motto.

This means reducing the number of isolation exercises you’re doing and focusing mostly on compound movements instead.

Lift Heavy Weights Using Low Reps

Speaking of compound movements, when performing these exercises, think low reps, heavy weights.

Lifting heavy weights is what’s going to fill out your skinny frame. Aim to do sets of 3-6 reps, and no more than 8 reps.

Focus On Calorie-Dense Foods

For the skinny guy who wants to gain weight your diet will be 90% of the equation. You absolutely must find ways to take in more high-calorie foods.

You want to focus on calorie-dense foods that will take up the least room in your stomach but have a high calorie payoff.

Some of the best high-density foods you should be consuming include…

  • Fruit
  • Nuts and nut butters
  • Flaxseeds
  • Salmon
  • Avocados
  • Raw oats
  • Red meat
  • Whole eggs
  • Whole wheat pasta
  • Whole grain bread

These types of foods will offer the most calories for the amount of food you’re eating.

Use Weight Gain Shakes To Add More Calories

Another great way to help you get more calories in so you can start seeing a greater rate of mass gain is to use high-calorie weight gain shakes.

Now, you can purchase these pre-made if you really want to, but it’s often a better idea to just make them yourself.

To do this you’ll just need to combine a few ingredients such as:

  • Whey protein powder
  • Dry oats
  • Skim milk
  • Greek yogurt or cottage cheese
  • Fresh or frozen fruit
  • Flaxseeds, coconut oil, peanut butter, or any other ingredients that you think would work well.

This will give you a nice balance of all three macronutrients and can easily help you add 300-400 calories between your snacks and meals.

Rest Your Muscles At All Other Times

Finally, the last thing that every skinny guy needs to do in order to gain weight with a fast metabolism; is to focus on resting as much as possible at all other times in the day apart from your workout.

One reason why some skinny guys really have a hard time gaining muscle is because they are very fidgety and thus have a high calorie-burning effect taking place.

If you’re constantly shaking your leg, tapping your finger, or getting up to walk around, this could cause you to burn hundreds of more calories each day.

That’s hundreds of calories that could have gone towards muscle building, thus taking away from your results.

You really want to focus on relaxing as much as possible throughout the day. This also means cutting back on any other additional exercise related hobbies you may have such as team sports or additional cardio training.

Your body simply just doesn’t need those right now as you’re trying to conserve energy for the process of muscle building.

Skinny guys with a fast metabolism will struggle enough; they don’t need to add additional unnecessary calorie burning to their daily expenditure.

These are all the main things you need to remember about how to gain weight with a fast metabolism. While it may feel hard at times, with enough planning, the right diet plan, and the right weight gain program, you really can add pounds of muscle mass to your skinny frame starting right now.



Dan Merrell, CPT

I'm a certified personal trainer from Scottsdale, Arizona. My area of focus is helping skinny guys gain weight and build muscle fast. I've worked with hundreds of skinny guys and helped them transform their bodies. Read all of my articles on and you can follow in their footsteps.

View all posts


Your email address will not be published. Required fields are marked *

  • Yeah I’m going to try this to. I’m around the 180. Haven’t weighed myself in a while. But definitely gonna buy some stuff this Monday coming up when I get paid, been trying for years now to gain weight, and no one ever has a got way or answer to how to do that, cause mostly people are worried about losing weight. So finally finding this post and actually give me a starting point on what to eat is a plus and I will get right on that. Thanks in advance. Will post a before and after in a month or so.

  • Hope this works out, I noticed with in ny first year I gained mass, and I’m happy with my results so far. I’m not where I want to be just yet, I have a long way to go. This blog really helps for you high metabolism folks who are trying to gain. Happy trainings everyone and God Bless.