Log in to BOXROX Pro

Best Workout Plan for Skinny Guys

Start building muscle.

Building muscle can be daunting if you are a hardgainer. Check out the best workout plan for skinny guys developed by a top fitness coach.

Although many people around the globe wish to be leaner, or even skinny, some try to get stronger and bigger and simply cannot. They are called hardgainers – skinny people that no matter what they eat simply cannot gain weight and, subsequently, hardly gain muscles.

If that is your case, Jeff Cavaliere came up with the best workout plan for skinny guys or hardgainers.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Read More: Muscle Gain Mistakes – Hardgainer vs Easygainer

First things first, you need to get yourself to the gym, even if you are scared of being around bigger people while you’re holding  5-kilo dumbbells on your hands.

Cavaliere’s tip is to find one exercise per major muscle group to focus on – chest, back, shoulders, legs, biceps and triceps.

Best Workout Plan for Skinny Guys

The best workout plan for skinny guys developed by Jeff Cavaliere can also help beginners when first starting at the gym as it tells you the great exercises that will give you the best time-efficient outcome.

All the exercises Cavaliere talks about, that we selected down below, have two things in common: they are compound movements and allow for progressive overload. This is the easiest and fastest way to begin building muscle, even for skinny people.

The exercises part of the best workout plan for skinny guys are:

  • Barbell bench press – chest
  • Bent-over row – back
  • Squat or deadlift – legs
  • Overhead press – shoulders
  • Barbell curl – biceps
  • Lying triceps extension – triceps

The way you need to focus and separate the exercises you should do is to follow a simple push, pull, legs workout routine.

best workout plan for skinny guysSource: Alora Griffiths on Unsplash

“You do those once a week, each one,” Cavaliere says, to get acquainted with the movement patterns of those exercises. If you can only use the barbell without weight plates for a specific movement, do it.

What you need to do is learn the technique to stimulate the muscle properly and not set bad patterns for the future. Once the technique hits in, you start adding weights to the bar.

If you can continue lifting the weight with the proper technique, add more weight, and keep adding as long as you can maintain the technique and feel the correct muscles being activated.

After a while, you will feel like you can master the movement easily, with natural instinct. When that happens, you add a second exercise for each of those muscle groups.

Here are some exercises you could incorporate.

  • Dumbbell bench press – chest
  • Pull-up or lat pulldown – back
  • Lunge – legs
  • Lateral raise – shoulders
  • Concentration curl – biceps
  • Weighted pushdown – triceps

Read More: 8 Foods to Optimise Muscle Growth and Recovery

Image Sources

Related news