Almost any male (especially adolescents) who have ever considered themselves “weak” or “scrawny” have looked for a skinny guy workout to bulk up. However, even though these guys usually work really hard in the gym, many still fail to put on the size or strength they desire. Ever wonder why that is? Below is a skinny guy workout and diet plan that will help make sure that doesn’t keep happening.
You’ve Got to Eat
While most small dudes spend their time looking for the right skinny guy workout, their first stop should be in the kitchen. A smaller guy likely already has a very fast metabolism, isn’t eating much in general, or isn’t genetically predisposed to easily building muscle. Add in hard workouts, and you have a situation that is only going to be remedied by more food.
If you’re looking to pack on the strength and size quickly, you need to be eating several times per day. Start off with the usual breakfast, lunch, and dinner, then add snacks after that. One in the mid-morning, afternoon, and possibly even evening can help. You want to be consuming at least .75-1 grams of protein per pound of body weight daily, and your overall daily caloric intake should be a minimum of body weight x 16-17.
This would mean that a 150lbs guy would need to eat 113-150 grams of protein daily, and his caloric intake should be 2400-2550 per day. This would give you 452-600 calories from protein, and the rest can largely be split between carbs and fat any way you like. If you find this isn’t putting weight on you, bump the calories up to body weight x 20. Check out our macronutrient calculator here which can give you a rough starting point while breaking down your proteins, carbs and fats.
Train Heavy, Train Progressive
A proper skinny guy workout should have a few variables. First, it doesn’t need to be that long. Too many novice, weak, or small guys spend way too much time in the gym doing extra exercises they don’t need to do. Spend your time on only a few compound exercises, then go let your body rest.
Next, you need to be employing progressive overload. The body builds more muscle as an adaptation to lifting heavy weight. If the weight on the bar is never getting heavier, then your body isn’t going to get bigger. You don’t necessarily have to be doing a strength-only workout, but upping the strength does need to be a priority. You should always be striving to increase weight or reps.
A good method to do this is to start at the bottom of a prescribed rep range, then add one rep per set every workout. Once you get to the top end of said rep range, bump up the weight. So if you were doing 3 sets x 8 reps, your first workout would see sets of 8, 8, and 8 reps. Your next workout would see sets of 9, 8, and 8. The next workout would be 9, 9, and 8. Then 9, 9, and 9. Then 10, 9, and 9. Once you’d made your way to 3 sets x 10 reps, add weight.
Skinny Guy Workout Example
Below is a skinny guy workout you can try. It’s split into upper and lower body, which you’d alternate back and forth between each training session. Train on a Monday, Wednesday, Friday basis so that you’d do upper/lower/upper one week, then lower/upper/lower the next.
Workout #1 – Upper Body:
- Incline bench press – 4-5 sets x 6-8 reps
- Pulldowns – 3-4 sets x 8-10 reps
- Seated dumbbell press – 3 sets x 8-10 reps
- Rows (any variation) – 4-5 sets x 8-10 reps
- Ez Bar Curls – 2-3 sets x 10-12 reps
- Pushdowns – 2-3 sets x 10-12 reps
- Shrugs – 2 sets x 6-8 reps
Workout #2 – Lower Body:
- Deadlift (with a trap bar if you have one) – 4-5 sets x 6-8 reps
- Leg press – 3-4 sets x 8-10 reps
- Split squats – 2-3 sets x 8-10 reps per side
- Leg curls – 3-4 sets x 10-12 reps
- Leg extensions – 3-4 sets x 10-12 reps
- Calves – 3-4 sets x 8-10 reps
You might be skinny now, but that doesn’t mean you can’t get bigger or stronger. Start by making sure you’re getting enough protein and calories daily, and if you’re not seeing any gains before long, step the calories up even more. Stick with basic workouts that focus on compound exercises, and strive to always be adding weight and/or reps. Do all that and you should be seeing results in the mirror, on the bar, and on the scale before you know it. You may also want to read our article on how to gain weight fast.