Skinny Guy Workout – Muscle Mass Workouts For Skinny Hardgainers
If you’re on a mission to find a skinny guy workout, it’s important that you not only consider which exercises you’re going to perform, but also stop and think about how you’re going to divide your body up training-wise, how many sets to perform throughout the workout, as well as how much rest to take in between your sets.
All of these factors are going to influence the results you see from your workout, so you must be taking care to get them in place correctly.
Let’s give you a few quick tips to get you familiar with the best training set-up you can utilize.
Keep Your Exercise Selection Tight
The first quick tip to incorporate into your hardgainer workout is to keep your exercise selection tight. As a naturally skinny guy, you only have so much recovery reserves and if you’re going into the gym and performing set after set after set, you’re going to be so depleted it’ll take you literally weeks to recover.
Since this is obviously not what you want, you need to keep it to four or five exercises tops per workout.
Because of this fact, you need to work as many muscle fibers as possible in each of the lifts that you do perform. This means isolation exercises simply won’t make the cut.
Start focusing your workout around compound movements only and stand back while you watch your body grow.
Lift Slightly Heavier Than You Think You Should
Next, make sure that you are challenging yourself. Some skinny guys have a tendency to lift lighter than they should, thinking it’s more important that they get their total reps and sets in.
Not so. If you want to really pack on lean muscle mass, you need to be pushing your body to the limit. Nothing is going to do this better than a few heavy sets.
What you should aim to do is lift about five pounds heavier than what you think you should be lifting at. Then, as you fall short on your rep range, take a quick 10-15 second pause at that last set when you’re coming short and then pump out another couple reps once the rest is up.
This shortened drop set technique can help you achieve a greater overall weight lifted faster over time.
Be Diligent About Your Rest
Finally, last but not least, take your rest seriously. Don’t think that going out to shoot hoops for two hours with your buddies qualifies as a rest day since you weren’t in the gym…rest means rest.
You sit and relax. That’s it. If you don’t take this seriously, you won’t be seeing the size gains you could.
So now that you know these quick tips, let’s give you a sample weekly workout to follow.
- Bench Press – 3 sets of 8 reps (using the drop set technique described above)
- Squats – 4 sets of 6 reps
- Barbell Rows – 3 sets of 8 reps (using the drop set technique described above)
- Step Ups – 4 sets of 6 reps
- Leg Press – 3 sets of 8 reps (drop set)
- Pull-Ups – 4 sets of 6-12 reps
- Deadlifts – 3 sets of 8 reps (drop set)
- Push-Ups – 4 sets of 12-20 reps
- Shoulder Press – 3 sets of 8 reps (drop set)
- Sumo Squats – 4 sets of 6 reps
- Horizontal Rows – 3 sets of 8 reps (drop set)
- Lunges – 4 sets of 10-12 reps
Saturday & Sunday
- Rest and recovery
So next time you’re struggling to gain mass on your hardgainer workout, take a good look at it and make sure you’re not making any vital mistakes with your program planning, and the types of exercises you are performing.