“Rather than splitting the body parts up into arm days or shoulder days, my advice to skinny guys looking to get bigger is to train the whole body every session – hard, heavy, and frequently – using big compound movements. Blunt trauma rather than fine needlework,” advises Grahame.

Two to three sets of 6-12 controlled reps is better for muscle growth than pumping out 15 quick and messy reps. Sure, you could do this, but it’d only lead to imbalances, which will immobilise your progress further down the line. Train everything slowly and evenly, and your triceps and biceps, glutes and thighs will work in tandem, as they were designed to do.

With that in mind, here’s Grahame’s beginner workout. Complete this circuit three times per week with four sets of 9-11 reps per exercise. Perform it at a 3.0.1.0 tempo (three seconds decline, one second push). Most importantly, use your rest days for growth and repair, not cardio.

The Full-Body Weight Gain Workout

1. BARBELL FRONT SQUAT rest 90 seconds 2. PULL UPS rest 90 seconds 3. BARBELL DEADLIFT rest 90 seconds 4. INCLINE DUMBBELL CHEST PRESS rest 2-3 min

Know How To Grow

Nutrition and exercise are the most important factors for growth but they aren’t the only things you need to consider. If you’re still having difficulty gaining weight, lifestyle factors could well be to blame.

Illness

Naturally, being under the weather means you may not feel like pumping iron. Which is fine. The problem is trying to push through instead of recovering. Do this and you could cause inflammation and torn muscles or cartilage damage which can take a lot longer to heal and derail your plans.

Sleep

Conor McGregor might train at all hours, but it’s unlikely that you have quite as much time to devote to training as him. Stick to regular hours and get plenty of sleep to allow recovery and growth to happen. Blue light from TV, laptop and phone screens can stimulate the brain at bed time, preventing you from dropping off. As can exercising too close to bed time. Opt for an earlier session and a no-screens in the bedroom rule to ensure optimum recovery and weight gain.