Packing on some serious pounds of muscle for a skinny guy is no mean feat. In fact it can often feel like a losing battle – no matter how hard you try you just can’t seem to defeat your skinny genetics and get some head-turning muscle on them bones.
So you may be surprised to know that one of the main reasons why skinny hardgainers struggle in their efforts to build muscle is that they are following the wrong kind of workout plan for their body type.
A quick glance through any bodybuilding magazine will show plenty of “advice” but is right for you? These guys are often catering to pro bodybuilders who are already HUGE and have probably never struggled to gain muscle. You need to follow a bodybuilding workout plan that is designed for skinny guys, which will maximise your chances of muscle building success.
Below I’ll show you a sample skinny guy workout routine that you can begin using right away, but first I want to mention a few things that are fundamental to any workout success for skinny guys. These are:
- Focus on multi-joint compound exercises
- Use free weights instead of machines
- Make sure the weight is heavy enough to allow 6-10 reps
- Workout no more than 3-4 times per week
- Adequate rest and recuperation
- Workout with intensity
- Track your progress
- Change up your workouts every 4 weeks
- Be disciplined and follow a great nutrition plan with high daily calories, spread over 6 meals per day.
By making the above tips part of your every day routines you will see much faster muscle growth, and better overall health. The key to any skinny guy workout plan is the use of compound exercises as these require multiple muscle groups to work at the same time which means more weight can be lifted, you suffer less fatigue and make your workouts faster.
Skinny Guy Workout Plan
Deadlifts 5-6 + 1-2 Reps for 3 + 1 Max Set
Bench Press 5-6 + 1-2 Reps for 3 + 1 Max Set
Shoulder Press super-setted with Upright Row 6-8 Reps for 2 Sets
Horizontal Row 5-6 + 1-2 Reps for 3 + 1 Max Set
Incline Curls super-setted with Dips 6-8 Reps for 3 Sets
Shrugs 8-10 Reps for 3 Sets
The above skinny guy workout routine should not be performed two days in a row (always allow at least a full day’s rest in between workouts in order to maximise your body’s recovery time and let the muscles develop). Muscle growth happens when we are rested not when we are active so make rest as important as working out.
The Max Sets I’ve included can be missed by beginners as they are for slightly more advanced folks who want to break through their muscle building plateau. Likewise the “super-sets” (performing two exercises back-to-back) can be ignored by beginners.