The ultimate guide to muscle building for skinny guys

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Building Muscle Mass for Beginners

Start with bodyweight exercises and focus on building a solid foundation before progressing to more complex training.
Avoid the mistake of jumping into high-volume programs without proper preparation.
Understand the importance of building general relative strength and focusing on higher rep ranges for muscle growth.
Learn about accessory work, core exercises, and the significance of controlling the eccentric phase of exercises for muscle gain.

Exercise Selection for Optimal Biomechanics and Injury Prevention

Learn why exercise selection plays a crucial role in improving biomechanics and preventing injuries.
Discover the importance of choosing exercises that promote proper rib cage and pelvic alignment.
Explore alternative exercises, such as landmine presses and safety bar squats, for individuals with specific body types or mobility restrictions.
Understand how traditional weightlifting exercises can lead to shoulder and elbow issues due to extended movement patterns.
Learn techniques to avoid excessive arching and focus on full range of motion for improved movement.

Maintaining Movement Variability for Overall Health

Understand the risks associated with over-reliance on an arched position for stability, which can cause pain and discomfort.
Incorporate exercises like goblet squats, rolling on your back, and properly executed presses to improve movement variability.
Explore the impact of excessive arching during bench press and how it may contribute to compression and limited thorax movement.
Discover how movements like bear crawls and deep squats can enhance movement variability and reduce reliance on extension.
Focus on creating a strong core and aligning the pelvis and rib cage to achieve optimal movement.

Lifting Heavy Things with Force, Stability, and Variety

Understand the importance of creating force and stability when lifting heavy weights.
Discover how incorporating variety and movement into training prevents stiffness and enables better overall flow.
Explore the benefits of adding variety to training to offset adaptations that can lead to problems.
Recognize the significance of a movement base, especially for younger kids, and the role of physical education in developing health and resilience.
Learn about the importance of incorporating rolling, crawling, sled pushing, and medicine ball throwing as movement skill development exercises.

Engaging in Activities to Maintain Muscle and Bone Mass

Discover various activities, such as skipping rope, playing tennis, and agility work, that help maintain muscle and bone mass.
Explore recommended exercises like lunges, different types of push-ups, pull-ups, and bear crawls.
Understand the ideal frequency and duration of a full-body workout program, and the importance of challenging oneself.
Learn how leading by example can motivate kids and teens to be more active.
Emphasize the value of outdoor activities, a balanced diet, and activities that demand physical effort to maintain bone strength.


In a world where screen time occupies a significant portion of kids' lives, it's essential to prioritize outdoor activities and promote an active lifestyle. By following the strategies outlined in this blog, we can encourage children to spend more time outside, engage in recreational activities, and develop habits that will contribute to their long-term physical well-being. Let's be the role models our kids deserve and inspire them to embrace a healthier and more active way of life.

If you have any questions or would like to learn more, Check out our fundamentals of wellness course
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