How to Go from Skinny to Jacked: Build Muscle for Longevity

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Building muscle is essential for longevity, strength, and overall health. If you’re naturally skinny, gaining muscle takes strategic training, high protein intake, and progressive overload.

Inside Longevity 100 we hosted a Q+A session with Felix Urbanek and found out the simplest way to get muscle fast.

Check out Felix on Skool @FelixUrbanek and book a free strategy call with him here Free Coaching Call

Key Takeaways:

✅ Protein intake: Aim for 2g of protein per kg of bodyweight, with sources like meat, eggs, and shakes.

✅ Workout structure: Full-body training with alternating exercises ensures balanced muscle growth.

✅ Exercise selection: Focus on compound movements like squats, bench press, pull-ups, and rows.

✅ Reps & sets: For muscle gain, do 10-12 reps, 3 sets. For strength, lower reps to 3-5 with heavier weights.

✅ Consistency is key—8-week focused strength training blocks can lead to major muscle growth.

Why Muscle Growth Matters for Longevity

Muscle isn’t just for aesthetics—it’s essential for metabolic health, injury prevention, and longevity. As you age, muscle mass naturally declines, which can lead to:

❌ Weaker bones and joints

❌ Higher risk of falls and injuries

❌ Slower metabolism and fat gain

By building muscle early and maintaining it, you set yourself up for a stronger, healthier future.

How Much Protein Do You Need to Build Muscle?

Protein Goal: 2g per kg of body weight

If you weigh 70kg (154 lbs), aim for 140g of protein per day.

Best Protein Sources for Muscle Growth

Meat (chicken, beef, fish)

Eggs (whole eggs are great for muscle-building)

Dairy (Greek yogurt, cottage cheese)

Protein shakes (whey or plant-based)

🔹 Key takeaway: You can’t build muscle without enough food. Muscle needs fuel, and protein is the foundation of growth.

Best Workout Plan for Muscle Growth (8-Week Strength Focus)

Felix recommends full-body strength training 4 times per week. Instead of repeating the same workout, alternate exercises every other session to hit all muscle groups.

Workout A: Strength & Mass Focus

1️⃣ Bench Press – Builds chest, shoulders, and triceps

2️⃣ Tricep Extensions – Targets triceps for better pushing power

3️⃣ Pull-ups – Strengthens lats and biceps

4️⃣ Lower Back Extensions – Improves spinal stability

5️⃣ Squats – Essential for leg growth and full-body strength

6️⃣ Calf Raises – Isolates the calves for balanced leg development

Workout B: Muscle Definition & Hypertrophy

1️⃣ Incline Dumbbell Press – Targets upper chest and shoulders

2️⃣ Dumbbell Shoulder Press – Strengthens shoulders and triceps

3️⃣ Rows – Builds upper back and traps

4️⃣ Lat Pulldowns – Engages lats and biceps

5️⃣ Leg Extensions – Focuses on quads for leg growth

6️⃣ Leg Curls – Strengthens hamstrings for knee stability

🔹 Key takeaway: Switching exercises every session ensures balanced development and prevents plateaus.

How Many Reps and Sets for Maximum Muscle Gain?

For muscle growth (hypertrophy):

10-12 reps, 3 sets

Best for stimulating muscle hypertrophy

Moderate weight, progressive overload is key

For strength gains:

3-5 reps, 3 sets

Heavier weights, lower reps

Ideal for building pure strength

Best strategy? Combine both! Spend some time in the 10-12 rep range for size, and occasionally drop to 3-5 reps for strength gains.

How to Maximize Muscle Growth Over 8 Weeks

1️⃣ Eat enough protein and calories.

Muscle growth requires a calorie surplus—you need extra food to gain size.

2️⃣ Stick to full-body workouts 4x per week.

Rotate Workout A and Workout B to ensure full development.

3️⃣ Use progressive overload.

Add weight every 1-2 weeks to keep growing.

4️⃣ Train consistently for at least 8 weeks.

You won’t see results overnight, but 8 weeks of hard work = visible gains.

5️⃣ Recover properly.

Sleep, hydration, and stress management are just as important as training.

Final Thoughts

If you’re struggling to gain muscle, focus on:

✅ Eating enough protein and calories.

✅ Using progressive overload in full-body workouts.

✅ Training consistently for at least 8 weeks.

✅ Alternating exercises to hit all muscle groups.

Want help? Felix is offering FREE coaching sessions for Longevity 100 members! Check availability now!

FAQ

1. What’s the best protein source for building muscle?

Meat, eggs, and dairy are best. Protein shakes can help but shouldn’t replace whole foods.

2. How much protein do I need per day?

2g per kg of body weight (e.g., 70kg = 140g protein).

3. How often should I train for muscle gain?

4x per week with full-body workouts for best results.

4. How long does it take to see results?

Visible gains take 6-8 weeks with consistent training and eating.

5. Should I lift heavy or do more reps?

For muscle growth: 10-12 reps, 3 sets.

For strength: 3-5 reps, 3 sets with heavier weights.

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