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Workout For Every Guy: The Skinny Guy

You've heard it before, so we won't beat around the bush. You are too skinny. You need more muscle. This is how you get it.

The Skinny Guy

Saying you're a "hard-gainer" is a cop-out. You can gain muscle if you eat more and recover better, and we'll bet anything it's the lack of those two things that holds you back.

These workouts provided by Ben Bruno, a strength coach in North Andover, MA, will send you on your way.

Train Better, Not Harder

You can stimulate muscle growth with very few exercises as long as they're done with heavy weight and they activate as many muscle fibers as possible. The workouts here have only four moves per session, but they'll be anything but easy.

If you're the type who's used to light circuits or bodybuilding routines that try to isolate every muscle, this is just what you need to grow.

Rest

Getting eight hours of sleep per night is crucial for growth-hormone release. "A nap every day in addition is even better if you can get it," Bruno adds.

In between workouts, get massages or use a foam roller to work out knots in your muscles and improve blood flow. Making these part of your routine enhances recovery.

Eat A Lot

Aim for a gram of protein per pound of your body weight every day. So if you weigh 180 pounds, eat 180 grams. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats.

If you don't have the time or energy to commit to anything else, just remember to eat a lot of food every day.

Once a week, weigh yourself in the morning after you've used the toilet and before you eat or drink anything. You should gain about a pound per week. (If you don't, you're not eating enough.)

Rest, eat. Rest, eat. Rest... Eat! Do them at the same time; do them all the time.

Keep A Log

This program's main focus is to increase strength, so "record all your numbers," Bruno says. Every week, strive to improve by adding more weight or more reps.

As your strength goes up, muscle size will always follow.


Day 1

Directions

Frequency
Perform each workout (Day 1, 2, and 3) once per week, resting at least a day between each session.

Time Needed
60 min.

How To Do It
Complete all the sets for one exercise before moving on to the next.

Exercise 1//
(4 sets of 5 reps)

Stand with your feet about hip-width apart. Bend down and grab the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drop your hips, and drive your heels into the floor.

Pull the bar up along your shins until you're standing with hips fully extended and the bar is in front of your thighs.

Increase the weight each set until you hit your five-rep max on your fourth (final) set. Do not go to failure.

Exercise 2//
(4 sets of 5,5,5, Max reps)

Hang from a chin-up bar with an underhand grip, hands shoulder-width apart. Pull yourself up until your chest is above the bar.

Perform three sets of five reps and then one set of as many as possible.

If you can do three sets of five with your bodyweight, add weight with a belt.

Exercise 3//
(4 sets of 8 reps)

Lie on the floor with a dumbbell in each hand, holding the weights over your chest. With palms facing, lower the weights down until your triceps touch the floor.

Pause for a moment then press the dumbbells back up.

Exercise 4//
(3 sets of 8 reps)

Hold the handles of an ab wheel and kneel down on the floor behind it. Keeping your abs braced and your torso straight, roll the wheel forward as far as you can before you feel your lower back is about to sag.

Pull yourself back to the starting position.

The Skinny Guy Workout: Day 1

Day 2

Exercise 1//
(4 sets of 6 reps, each leg)

Hold a heavy dumbbell at chest level or two dumbbells at your sides.

Exercise 2//
(4 sets of 4 reps)

Hold the bar with an overhand, outside-shoulder width grip. Squeeze your shoulder blades together and arch your back.

Take the bar out of the rack, lower it to just below your sternum, then push your feet hard into the floor to help you press the weight up.

Exercise 3//
(4 sets of 6, 6, 6, 20 reps, each side)

Perform three sets of six, then reduce the load by 20% and complete one set of 20 reps per side.

Exercise 4//
(3 sets of 20 sec hold, each side)

Lie sideways across a bench and hook your feet under a dumbbell rack or other sturdy object. Only your hips should be supported by the bench. Hold the position.

The Skinny Guy Workout: Day 2

Day 3

Exercise 1//
(4 sets of 5 reps)

Set a barbell on a power rack at shoulder height. Grab the bar with your hands at shoulder width and raise your elbows in front of the bar until your upper arms are parallel to the floor.

Take the bar out of the rack, letting it rest on your fingertips and sternum - as long as your elbows stay up, you'll be able to balance the bar.

Squat as low as you can without losing the arch in your lower back.

Exercise 2//
(4 sets of 8 reps)

Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder-width apart.

Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your sternum touches the bar.

Exercise 3//
(4 sets of 8 reps, each side)

Rest your upper back on one side of a bench and sit on the floor. Extend one leg in front of you and plant the other close to your butt.

Drive your foot into the floor and extend your hips up until your body is parallel to the floor.

Exercise 4//
(3 sets to failure)

The Skinny Guy Workout: Day 3



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goose10x

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goose10x

Great article, but I would personally add afew more exercises.

Feb 8, 2012 12:23am | report
 
Pent90

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Pent90

I think that's the point though; to make the process less complicated for those who lack the motivation.

Incredibly complex diet and work out plans can overwhelm a person when starting out.

Feb 8, 2012 10:58am | report
Ste78

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Ste78

good article, the only thing that bothered me was this sentence.

"If you don't have the time or energy to commit to anything else, just remember to eat a lot of food every day."

That's misleading enough to have folks think it's okay to throw tons of junk in their body for the sake of eating as much as they can, especially kids looking to get bigger.

Feb 8, 2012 9:49am | report
 
shentonin

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shentonin

Thats good to point this out but what you recommend us to eat? :)

Apr 13, 2014 10:58pm | report
luca1984

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luca1984

sounds good but is there something of the sort for someone who has been lifting for a few years already, find it too simple and basic. what would you add to it?

Feb 8, 2012 12:42pm | report
 
Kataboy

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Kataboy

WOW this plan is made for me.

Feb 8, 2012 12:59pm | report
 
DerekStauffer

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DerekStauffer

They should add some sort of shoulder press to this

Feb 8, 2012 3:43pm | report
 
hooah1986

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hooah1986

Not a bad article, great starting point... would add to it later on as the comfort level increases. But as a fellow skinny guy I can dig it.

Feb 9, 2012 12:26pm | report
 
PhiDelt234

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PhiDelt234

Looks like a great article. Like the poster bellow said, when all else fails fill yourself up with food. One should be 100 percent commied or not at all, make it a clean bulk with enough macros.

Feb 10, 2012 12:44pm | report
 
VikingThunder

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VikingThunder

Sounds good, although I would if it was explained WHY each exercise is chosen (for example, why do floor press when you could do close-grip bench, or why do ab wheel rolls when you could do crunches?). I'm sure there is a good reason why these exercises have been chosen, but I would like to see it explained. Also, beginner bodybuilders may be put off by the lack of any biceps-specific exercises. Either include some, or explain why you haven't.

Feb 11, 2012 5:01am | report
 
veganmuscle94

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veganmuscle94

Why no shoulder work?

Feb 19, 2012 2:02pm | report
 
hokutoshinken

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hokutoshinken

For a totally skinny guy who's just starting out weight lifting, the following program might become a bit overwhelming, especially if there was no prior strength training.

But I do like the lack of machines in these exercise, I can do most of them at home with simple training equipment.

Also, would like to add that doing each rep slowly as you lower the weight (negative/ concentric phase) helps a lot in adding muscle mass.

I also found some tips for skinny guys at http://forskinnyguysonly.com

Nov 4, 2012 1:21am | report
 
Johnbeasley

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Johnbeasley

Please help ?can I gain weight without using any supplement?should I take creatine? I am a very skinny guy:( any recommended workout plan? Thanks

Dec 13, 2012 7:43am | report
 
cbrinstone

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cbrinstone

how many weeks would you do this for?

Apr 30, 2013 4:09pm | report
 
nateloon5

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nateloon5

Hi,
I would like to know how to consider 4 sets of 5 reps and 4 sets of 5,5,5, Max reps
Please explain as i'm newbie here.
Thank You

Apr 22, 2014 6:48am | report
 
nateloon5

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nateloon5

Hi,
I would like to know how to consider 4 sets of 5 reps and 4 sets of 5,5,5, Max reps
Please explain as i'm newbie here.
Thank You

Apr 22, 2014 6:49am | report
 
thest

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thest

You do 5 reps for the first three sets then you go to failure on the final set

Jul 19, 2014 4:05am | report
yowunk

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yowunk

I started to follow this work out..looking for good news

Nov 12, 2014 8:34am | report
 
yowunk

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  • rep this user
yowunk

I started to follow this work out..looking for good news

Nov 12, 2014 8:34am | report
 
Showing 1 - 19 of 19 Comments

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