My Workout Made Me More Skinny!

by Sergio

I started working out in hopes that I would get bigger, yet it turned out I look more skinny! What am I doing wrong?

Aaron's Answer…

Well, there are several things you might be doing wrong. But you started working out and got results - not the results you wanted, but results.

So, here's what you might be doing wrong - and what to change to get bigger like you want to...

1. Wrong Kind of Exercise

What kind of exercises are you doing in the gym? Squats, deadlifts, and bench presses… or bicep curls, calf extensions, and 5 kinds of ab exercises?

Because the big, multi-joint lifts will (1) place the most stress on your body, and (2) give you the most potential for large muscle growth. Small lifts just won't cut it for getting bigger.

You must choose big exercises. There's simply no other way.

Also, you might not be...

2. Not Eating Enough

This generally isn't a problem. But, to put on muscle and bone you need to eat more. Your body can't build you bigger if it doesn't have the basic building blocks to do so.

So, count your calories for a few days and make sure that your'e eating more than you need for your level of exercise. You don't want to just function on this same level - you want to get big!

And be sure you're eating protein (dead animals) and carbohydrates (bread, fruit, and/or sugar) after you workout. The protein will give you the building blocks you need for more muscle, and the carbs will get your hormones working
for you too. Check out this article on post workout drinks to find out how to effectively fuel your muscle building.

3. Not Working Hard Enough

When you're at the gym, you have to work hard. Really hard. Push every set to failure on that last repetition, and then push it harder.

This is more important as you get more advanced. But when you're at the gym you really need to push yourself to the limit.

4. Working Out Too Much

This is also a danger. When you're at the gym you do want to work like mad. But when you leave, rest.

Eat good food, sleep, watch TV, hang out with friends, play video games, whatever. Especially for putting on muscle, eating and sleeping are very important.

For example, if you're older or have been lifting for a while, you might see more gains from lifting less frequently. The Body By Science 'big 5' workout has you workout just once a week, and many people have used that program to put on really great muscle mass.

So, when you workout, push yourself hard. Do it 1 - 2 times a week. And other than that, really rest.


There are 4 criteria you can use to examine your schedule. If any one of them is broken, change your workout routine to get the results you want.

If you have a specific fitness goal, you might consider personal e-coaching to address your sticking points. And if you found this advice helpful, consider donating a few dollars so that I can buy an espresso!

Good luck with your training,

Comments for My Workout Made Me More Skinny!

Average Rating starstarstarstarstar

Click here to add your own comments

Mar 14, 2017
my response NEW
by: Anonymous

same thing here, i wanted to get more weight but got surprised that i lost 2kg, and i think that in a such case we should be considering our daily calories, especially after a long training duration that will burn needed calories

Oct 30, 2015
Education NEW
by: Ryan Sizer

Workouts are for making and getting you in a good shape, your case is opposite. You should try a proper trainer for workouts and guidance. Check it out on writing your essays. It has workout and exercise as a big topic of discussion. In which these workouts and their related problems and how doing it etc these things are discussed in detail.

Click here to add your own comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Questions About Strength Training?.

Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!

Share this page:
Enjoy this page? Share it! Here's how...

Would you prefer to share this page with others by linking to it?

  1. Click on the HTML link code below.
  2. Copy and paste it, adding a note of your own, into your blog, a Web page, forums, a blog comment, your Facebook account, or anywhere that someone would find this page valuable.

Search CST...

The CST Facebook Page!

[?]Subscribe To This Site
  • follow us in feedly
  • Add to My Yahoo!
  • Add to My MSN
  • Subscribe with Bloglines

"About 2 weeks ago I read all the ab strengthening stuff on your site because I decided I wanted to be strong, instead of having a lot of belly fat. So I started eating healthier, running, exercising, you name it - everything your site said to do to help. Now I am noticing a real difference! Thank you for making this. :D xD"
~ Julia

[This calorie calculator is] the most useful tool on the web that I can find… Also, I compared the calories calculated by your calculator to the calories calculated by the treadmill at my gym, and they're within a couple calories of each other, so yours is as accurate as we're going to get. REALLY AWESOME TOOL. I love it and depend on it. Thank you sooooo much for making this available."
~ Galit Sharon Marcus

Thank you very much, I was too lean before 2 years (55 Kgs), after the gym now I'm 72kgs, all the muscles have developed... when someone hand shakes with me it can be squeezed easily, they're making fun of me!
~ Tamil Arasan