If you’re a skinny guy and are looking to pack on some pounds of rock-hard muscle mass, then you’re going to need a good skinny guy workout plan, and stick to it.

Why “Skinny Genes” Are Your Best Friend

If you’re anything like me, then you’ve probably cursed your “skinny genes” on more than one occasion – especially if you listen to any of the usual rubbish that is spouted in most gyms about “skinny genes” being your obstacle to muscle gain.

Well, that’s really a load you know what. While genes do play a part in natural body type, size and propensity to build muscle, they should not stand in your way to gaining muscle mass. In fact, I discovered that they can even be your friend.


Well, the advantage of being a skinny guy is that it only takes a small increase of muscle mass to look really impressive, since our body fat percentage is usually low by nature. This means that it is very easy for us to get ripped, and get the inspiring looks on the beach and in the gym. This alone will give you the confidence and motivation to continue to make gains with your skinny guy workout plan.

In a good skinny guy workout plan, there are 3 major things that you must perform and make part of your routine. These are:

Skinny Guy Workout Part 1 – Eat BIG

Skinny guys and hard gainers struggle to gain mass in their workouts usually because they do not eat enough, or they eat at the wrong times.

According to most nutritionists, the average male should consume around 2,000-2,500 calories per day to stay healthy. However, this is simply not enough for a skinny guy workout.

Most bodybuilding experts recommend a daily intake of around 3,500 calories for the skinny guy hardgainer in order to create significant muscle mass gains.

Split over 6 meals per day an example skinny guy workout diet plan would be as follows:

Breakfast: 100gms of Oats, 2 whole eggs, 1 banana, 1 slice of wholemeal toast

Mid-morning snack: 1 protein shake (30gms), 1 orange

Lunch: 100gms of meat, poultry or fish, 200 gms of boiled potatoes (preferably white potatoes), 100 gms of fresh vegetables.

Mid Afternoon snack: 1 protein shake (30gms)

Dinner: 225 gms of meat, poultry or fish, 200 gms of boiled potatoes, 100 gms of fresh vegetables

Before Bed: 1 protein shake (30gms)

Skinny Guy Workout Part 2 – Weight Train

Weight training is the second integral part of a skinny guy workout plan. Without it, you can not get any muscle mass.

The secret to a weight training for skinny guys and hard gainers is to focus on 3 all-body workouts per week, for a 45minutes-1 hour at a time and make sure you keep the intensity up through.

The best way to train in a skinny guy workout is a system known as high-intensity low-volume training – whereby you lift heavy loads for small numbers of repetitions, rather than light loads and many reps.

Use the following skinny workout routine 3 times per week (never train two days in a row):

Squats 1-3 sets of 8-12 reps

Bench Press 1-3 sets of 8-12 reps

Bent Over Rows 1-3 sets of 8-12 reps

Bicep Curls 1-3 sets of 8-12 reps

Lying Tricep Extensions 1-3 sets of 8-12 reps

Calf Raise 1-3 sets of 8-12 reps

Skinny Guy Workout Part 3 – Sleep Well

The most underrated aspect of any skinny guy workout – sleep and rest. Without you’re simply depriving your body of the time to repair itself.


Muscles are made in bed, not in the gym

When we reach a state of deep sleep (after REM stage) our bodies produce a natural growth hormone (GH) which is anabolic in nature (ie it helps to build muscle, repair tissue, increase bone density, and improve our immune system). While it is often secreted through the day, the largest and most effective secret happens about an hour after the sunset of sleep.

In short, getting a good 8 hours of quality sleep per night is essential for skinny guys to maximize their efforts in the gym and in the kitchen, and should be an essential part of your skinny guy workout.

Avoid caffeine and exercise before bed, and drink a natural herbal tea to relax like chamomile. Some people eat bananas before bed to help aid their sleep. Do whatever works for you.

Featured Image: mensxp
Source by John Wheeler