In an era obsessed with getting smaller, we bananas, hardgainers, ectomorphs, string beans, or whatever you want to call our naturally skinny body type—we’re outliers. When it comes to fitness, at best we’ll find ourselves slotted into a footnote: “Oh yeah, and if you’re naturally skinny—must be nice—you’ve got a fast metabolism and stuff so, ya know, just eat more.”
That “just eat more” advice would work fine for most people, but the fact that we aren’t most people is precisely why we’re being given that advice in the first place, and also why that advice is rather naive. For most people, eating lots of food and gaining weight is second nature. If you tell the average woman to “just eat more,” she’d be able to. Hell, she’d probably even like it (until she got fat).
What most people don’t realize is that telling us to eat more is as silly as us telling them, “Just eat less—duh.” That’s not going to solve any problems. In fact, if you go around telling people that, you’re probably going to get in a fight. (And if you’re going to go around getting in fights, it might help to build some muscle first. Luckily, that’s what this article is about.)
Anyway, I’m sure you’ve realized there’s a lot more at play here than how much you eat. And you’re right.
So what’s going on here, and what can you do about it?
A new study found that women who weren’t taking birth control pills (oral contraceptives) gained 60% more muscle than those who did. The study also found that the women taking contraceptives lost slightly less fat, though those findings didn’t reach statistical significance.
Birth control pills are one of the most popular contraceptives, with one study showing that 80% of sexually active women have taken them at least once. This is something, then, that could affect most women, especially at ages when they’re most eager to build muscle.
This is the latest of several studies looking at how birth control pills affect muscle and fat gain, but the sample size was fairly large, and the findings are fairly dramatic. Let’s take a look.
Squats are the bulking lift. They’re absolutely amazing for bulking up our quads and glutes, and they stimulate more overall muscle mass than any other lift, with the possible exception of the deadlift. But there are many different squat variations, each with their own distinct advantages and disadvantages.
For powerlifters, the low-bar squat rules. It uses a smaller range of motion, it has great leverage, and our back strength won’t ever hold us back. If our goal is to squat as much weight as possible, low-bar squats are best.
For athletes, high-bar squats are popular. The range of motion is a little larger, it still allows for fairly heavy loading, and it does a great job of bulking up our lower bodies. For sprinters, footballers, and rugby players, it’s a great squat variation.
For men, front squats are usually best. They’re harder on the upper back muscles, which helps to build thicker torsos and better posture.
But what if you’re a skinny gal who’s trying to get bigger, stronger, healthier, and better looking?
There are only a few supplements that are good for helping women build muscle and gain weight. They’re well-researched, affordable, healthy, and safe, too. But good luck finding them amongst the thousands of ineffective supplements lining the shelves. Especially since most of those supplements are marketed towards men who are trying to get jacked or women who are trying to get thinner.
So in this article, we’ll go over the best muscle-building supplements for women who are eager to get bigger and stronger. We only recommend a few supplements, and most of them have dietary alternatives. None are mandatory, some are helpful.
There are a few other supplements that might be somewhat helpful. We haven’t covered all muscle-building supplements here, but feel free to ask us about any supplements you’re curious about in the comments.
In this article, we’re going to talk about a muscle-building diet designed for naturally skinny women who are trying to gain weight. Make no mistake, this isn’t a weight-loss diet. It’s not even a diet for the average woman who wants to become lean and strong. This is a bulking diet, a diet that will help you gain weight. Lean weight, yes, but the scale will still move up.
Now, muscle-building nutrition can be overwhelming at first, especially for beginners. How much should you eat? Which foods are healthy? Why are ketogenic and vegetarian women both healthier than average despite having seemingly contradictory dietary restrictions? Will intermittent fasting help you build muscle more leanly?
Luckily, nutrition can also be pretty simple if you focus on the fundamentals. There are just two factors that make the difference between gaining nothing or gaining half a pound of muscle over the course of the next week. But there are hundreds of things that make the oh-so-small difference between gaining 0.50 or 0.55 pounds of muscle.
This article is designed to help you go from gaining nothing each week to gaining half a pound each week. Keep in mind that building muscle becomes harder and harder as you become more and more advanced, so we recommend learning everything eventually. But there’s plenty of time for that later, once you’re already building muscle.
Right now, though, you just need to worry about the two most important factors: calories and protein.
I figure there’s no sense denying that when it comes to dating, love and relationships, physical attractiveness matters. We’re visually perceptive and we infer a lot from how people look. We don’t do it consciously, either, so there’s no real way to avoid it.
Whether that’s right or wrong, that’s just how we humans work. The research clearly shows that whether or not people say they value physical attractiveness they still base their actions on it. Hell, even the people who truly believe that they don’t care about physical attractiveness still care about it just as much as everyone else when it comes down to who they actually date. (study, study)
These studies show that both men and women place a great deal of importance on physical attractiveness. And we’ve written a companion article on male attractiveness, too. Now, this isn’t to say that physical attractiveness is all that matters. Other attractive traits include warmness and compassion, earning potential, and so on. And yet, surprisingly, these traits are seemingly far less important, at least at first.
Is that the best way to pick a partner? Who knows. Probably not. However this isn’t an article about what we should find attractive, this is an article about what we do find attractive. Some of it might surprise you. Most people guess incorrectly about quite a bit of it. Just in case you disagree though, I’ll cite all my sources so that you can draw your own conclusions.
On that note, this article is long. I’ll understand if you don’t want to read the whole thing, so here’s a quick and simple trick to make yourself instantly sexier: have a drink. It will boost your attractiveness (to yourself) by 50%. This is called the reverse beer goggles effect, aka, Beauty is in the Eye of the Beer Holder. (study) Best of all, you don’t even need to have a real drink – the placebo effect is more than enough – you only have to think you’re having a real drink. (The placebo group also experienced the benefit.)
If you’re looking for a more wholesome and longer-lasting aesthetic improvement, or perhaps an improvement that other people will notice too, don’t worry – that’s what the rest of this article is all about. This is an article about the biology and physiology of gut-level irresistible attraction, and exactly what it looks like.
So let’s look into what’s actually optimally attractive so you can turn even more heads and drop even more jaws than you already do.
If you’re a naturally skinny woman with naturally narrower hips, you might be wondering: is it even possible to get bigger hips? What’s all this talk about the waist-to-hip ratio? What’s the most attractive ratio? How can I improve my ratio naturally?
These are questions we get a lot. So inside this article, we’ll be talking about why so many women want to have wide hips with a small waist, what we can’t change, what we can change, and some action steps you can take today to quickly start adding inches to your hip measurement to immediately start improving your waist-to-hip ratio.
So you start lifting weights. How much muscle can you expect to gain in your first few months? How much weight should you be adding to the bar each week? And how big and strong can you become during your first year? What are good lifetime goals? Or maybe you’ve been lifting for a while and you’re wondering how strong you should be by this point.
Most women are trying to get toned, lose some fat, you know the deal. They don’t want to get too bulky. That might suit their goals just fine, but it’s going to make it almost impossible for them to gain much muscle and strength.
…But what if you’re willing to gain weight? What if you want “bulky” hips? What if you want to become strong? That changes things. We can do better. Much better. In fact, I have a feeling you’re going to be pretty amazed about what you can do even in just your first year of lifting.
So, to figure out how much muscle and strength you can expect to gain, let’s break the question down into two parts:
1. How much muscle can a naturally thin woman expect to gain?
2. How much strength can she expect to gain?
Let’s dig into the science.
A few weeks from now, as you warm yourself by the hearth, you notice something growing tighter, firmer, bigger. Your living room is already packed full of merriment and there’s no room for anything more, least of all your growing stomach. But it is the holiday season—a time for feasting and family—and these things have been known to happen.
Will you need to undo a button?
If you’re worried that the answer may be “yes,” you may have stumbled upon the wrong blog.
No, it’s not your stomach. This is Bony to Bombshell. Something else is making your jeans feel tight. Something… good.
You flee from the room, knowing what’s about to happen. After all, you’d been warned. You see, I’m warning you right now, giving you plenty of time to prepare.
No, it’s not your stomach growing. It’s the rest of you. It’s everything but your stomach. And with every sip of your holiday musclenog, you can feel your clothing growing tighter. So you run, knowing that your jeans were never meant for a body this powerful. You also know that it will probably be the backside of your jeans that bursts first. That’s always the first place to burst.
You make it to your room just as your jeans are tearing open. You open your purse. You’ve got a new, larger, stretchier pair of pants ready for just this occasion. You slip them on, thanking Santa for getting you exactly what you wanted this year.
As you walk back down the stairs, a hush falls. You know what they’re thinking. You see the wonder and suspicion on their faces. How can a naturally thin woman grow so quickly? She can’t be real. Steroids? Implants?!
They flock to you, full of questions, desperate for their piece of this yuletide miracle.
“How did you do it?!”
“What’s your secret?!”
“Well,” you tell them, “It all started with this musclenog recipe I found on the Bony to Bombshell Blog.”
And yes, it’s true. In this article we’re going to give you an all-natural weight-gainer recipe that tastes like eggnog, rompope, pure power—whatever you want to call it. Not only will it allow you to build muscle at an alarming rate, it will also make it far easier to eat enough calories to gain weight. And it’s even seasonal!
Building muscle requires spending quite a bit of time under heavy weights. Exercises like squats, deadlifts, push-ups (or bench presses), hip thrusts, rows and chin ups all allow you to lift quite heavy, and they all work quite a lot of muscles at once, making them good foundational exercises in a good muscle-building program.
But the reality is that everyone who starts this program is setting sail from a different port. You will have your own unique strengths and weaknesses. You might be great at one of those lifts, but totally unable to do another. If you “train your weaknesses and compete with your strengths,” you can build substantial muscle while also shoring up your weaknesses.
That’s where warming up comes in. Warming up is good for helping you decrease your risk of injury and enhancing your performance through various mechanisms. It usually involves some sort of general aerobic component followed by some static stretching. While this warm-up can still be effective, this article will discuss how to make your warm-up way, way better.
While warming up is useful for getting your juices flowing, increasing body temperature, and getting your body ready for more intense work, the main purpose of warming up is to address your weaknesses and improve your lifting technique. That way you’ll soon be doing all your lifts with excellent technique. Once you can do that, whichever port you started at, the world will be your oyster.