Workout Plan for Skinny Guys / Hardgainers (THIS BUILDS MUSCLE!)

Get the complete workout plan to build muscle in 90 days

Skinny guys and hardgainers have a very difficult time building muscle. Usually the issue is two pronged with both their workouts and nutrition plan to blame for their lack of muscle size. In this video, I’m covering the mistakes made in the workouts and giving you a workout plan for skinny guys that will help you to start adding muscle to your frame without having to sacrifice your low body fat level you likely are starting with.

In order to build muscle as a skinny guy you have to look yourself in the mirror and confront your fears first. I know it sounds odd but it is a common problem that sets the roadblock up, preventing you from making any progress. Many hardgainers will fear going to the gym because they don’t want to face the ridicule of the bigger guys around them. That has to stop today. In fact, you’d likely find that if you talked to the majority of these big muscle guys that they would admire your pursuit of change and might even sympathize with you having taken that journey themselves already.

Once you get to the gym it’s time to start simplifying your workout plan. The biggest problem with skinny guys is that they try and to more rather than less. It’s an obvious mistake and one that I can see why people make so often. That said, if you are not enhanced and are a natural lifter, doing less is almost always the first step to take rather than trying more.

That said, you want to pick just one exercise for each of the six major muscle groups in your body. These are your chest, back, shoulders, legs, and arms. The exercises you choose should be compound in nature and hit multiple muscles at one time. Not just that but these exercises allow you to gradually load up the weight over time as you get stronger. This is why you would pick a barbell curl instead of a concentration curl.

Once you identify the exercises you are going to use (my suggestions are provided in the video) then you want to actually lower the weight you might be inclined to try and use. Remember, your discomfort in the gym might make you try and compensate by swinging around weights that you simply cannot command. Don’t do this. Instead, back down on the weight and make sure you can actually lift it with good form and own it.

From here, the fun begins. Add weight to the bar on every exercise at every opportunity. Soon you will see that your muscles will grow almost before your eyes. You will gain confidence and you will see muscle growth that will inspire you to keep going. Your only goal at this point should be to be sure you are pushing yourself as hard as you can. Only when you get comfortable being uncomfortable will you see the gains continue to come at a rapid pace.

[tactical]

I'm not scared of other guys, I'm scared of girls that are stronger than me lol. No but seriously I just went to the gym for the first time today and there's was some huge guy looking at me. I thought he was gonna laugh at me but he walked by and said "Is this your first time?" And I said yes and then he said "I wish I started as young as you, good for you."
I'm no longer afraid of the gym

[beatsbythegenesis]

People at the gym are actually nice though, whenever I make mistakes, the most buff guy would walk up and show me how to do it and even say "bro, start off with the lightest first and improve the form, there's no need to go big yet, you slowly get there, it's not instant". they're really supportive

[skylar]

The most buff guys are the nicest. Unlike what you might think

[GeekyMino]

Major muscule groups:
Chest – bench press
Back – bent over rows
Legs- squats/dead lift
Shoulders – over head press
Biceps – barbell curls
Triceps – lying triceps extension

[robinnilsson]

Im was a very skinny guy(55kg) When i started working out. Nobody in the gym gave me shit. Infact what he says is true... nothing makes me happier then seeing skinny and fat guys starting to work out. I get a sence of respect that the took that step.

[SantomPh]

Jeff: be confortable being uncomfortable

me: Hell yeah *adds weight*

*ends up on a gym fail video*

[volgg]

I was one of the unfortunate ones that got shit talked behind my back when I tried to work out at my college gym. Not gonna lie, it really broke my spirits and confidence that I just stopped going. I was made fun of because I was skinny my whole entire life.... let's just say it doesn't motivate me to go to the gym. It's one of those things that you hear the same insults thrown at you for long enough, you really start to believe it. I struggle so much with self confidence with my body that it bleeds into other aspects of my life. Right now, i'm trying my best to build my confidence up by just working out at home. I just want to build the habit of working out first, I don't worry about weights or gains for now. I want to get comfortable being uncomfortable. So yeah, small steps for me I guess. Wish me luck everyone :/

[MikeCola]

Six tips for beginners to put on muscle:

1- Keep continuous tension on the desired muscle
2- Use a slow rep cadence (five seconds)
3- Keep the time under tension around 60 seconds (that is 12 reps with a 5 second rep cadence)
4- The workouts should be short (under 45 minutes) and relatively hard
5- Give yourself adequate time to recover from the workouts
6- Maintain a positive energy balance (eat more calories than you burn)

[this-is-madness]

A big guy came to half a year ago. And said to me. One day you're gonna be a beast. And then he left ✌🏼

[oscarv]

I like how he's the only workout trainer that actually shares information without asking for money

[brettolson]

I'm 6'1, 135 and today was my first time in the gym. I just awkwardly walked around and messed around with the different machines and weights not knowing what I was doing. And when I did lift, I could hardly lift more than the lightest weight. I clearly stood out as the weakest guy in the gym out of about 50 people. Sucks being at the bottom but I can only go up from here.

Today I realized just how weak I had gotten over the years. When I was in elementary school, I was the fastest sprinter in my grade, could catch anything thrown at me, and I always felt healthy, strong, and confident. I'm 19 now and it's like I didn't even hit puberty. From about 13-19, I stopped doing sports and just sat around 24/7. I really regret it.

I guess it can only get better from here. After today, the pump I got looked pretty cool. My chest and arms looked bigger. Gotta eat like crazy to make the most of those newbie gains!

I'm gonna go back tomorrow. And the next day. And the day after that. And the day after that.

[conscioussinner]

Bench press for chest
Bent over rows for back
Squat / deadlift for legs
Overhead press for shoulders
Barbell curls for biceps
Lying extension for triceps

[czar]

Jeff: the type of dude to take a girl to the gym on a first date.

[genosargente]

0:57 LMAO 20 pound dumbbells ? Us lankys are struggling with 15 don’t push it

[robertdelgado]

One time at the gym some big dude at the gym asked if he could give me some tips on an exercise I was doing for shoulders so I wouldn't injure them, was a super nice guy, don't be afraid skinny dudes most of the guys are cool lmao

[dumbcat]

The best part about a good gym is that, unlike at home, if you step foot in a good gym that has a workout vibe... you essentially have no choice but to workout the entire 45 min or 90 min you are there. At home it's easy to get bored or distracted and say 'good enough. better than nothing' after 10 or 15 min.

[criixt]

ive never encountered rude people at the gym, most folks are just focusing on their own workout

[relic_sachse]

I’m 14 and I’m a pretty skinny guy, short and pretty skinny, but I’ve been working out since about a year now and THERE ARE CHANGES, if you don’t see changes immediately, don’t give up to fast, you got to work through it and keep motivating yourself, your videos always motivated me and showed me good advice and to all my skinny guys out there, don’t give up!

[yunobog]

I once wasn't paying attention while benchpressing. I only was warming up and learning the movement. And I thought I put it right back so like I finished warming up. But then the thing fell on my face. Two extremely buff guys that were taller then me (I'm even 6'2) immediately started helping me. And they said that if I focused and if I wouldn't stop training. I would be extremely buff, it really motivated me

[patrickhubbard]

He looks like a jacked version of Michael Scott from the office