{"id":3173,"date":"2021-09-25T23:38:56","date_gmt":"2021-09-25T23:38:56","guid":{"rendered":"https:\/\/fitadelphia.com\/?p=3173"},"modified":"2021-09-25T23:38:56","modified_gmt":"2021-09-25T23:38:56","slug":"the-workout-plan-all-skinny-guys-have-been-waiting-for","status":"publish","type":"post","link":"https:\/\/fitadelphia.com\/index.php\/2021\/09\/25\/the-workout-plan-all-skinny-guys-have-been-waiting-for\/","title":{"rendered":"The Workout Plan All Skinny Guys Have Been Waiting For"},"content":{"rendered":"\n

Use this 60-day routine to help you bulk up and gain muscle once and for all<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

BY TONY GENTILCORE<\/a>MAY 13, 2015\"SkinnyMan.jpg\"BETH BISCHOFF<\/a><\/p>\n\n\n\n

If you\u2019re a naturally skinny guy, bulking up can feel like trying to sneeze with your eyes open: Impossible.<\/p>\n\n\n\n

But what if I tell you it doesn\u2019t have to be that way? That you can pack on slabs of muscle, too?<\/p>\n\n\n\n

The 60-day plan below is designed specifically for ectomorphs, or \u201chard gainers.\u201d It focuses on making you bigger and stronger.<\/p>\n\n\n\n

To steal a line from strength coach Greg Nuckols: \u201cTo get stronger, you need to get bigger. And to get bigger, you need to get stronger. Training for one without the other doesn\u2019t really make sense for most people.\u201d<\/p>\n\n\n\n

So in this routine, you\u2019ll perform only a handful of big-muscle movements: squats, bench presses, and deadlifts. You\u2019ll do these a lot. Every. Single. Workout.<\/p>\n\n\n\n

(For more great new workouts and hundreds of exercises, check out the Workout Center<\/a>.)<\/p>\n\n\n\n

That doesn\u2019t mean you always have to \u201cgo heavy\u201d with each exercise, every workout. But you won\u2019t stray from them for 60 days straight because these are the movements that force your muscles to grow. They\u2019re the exercises that will make it easier to overload your body as you grow stronger.<\/p>\n\n\n\n

You might be thinking, Doing the same exercises over and over again sounds boring.<\/em> And, sure, it might be. But exercise ADD doesn\u2019t work. Boring works. For most guys, most of the time, staying consistent with the big lifts is going to create the best path to success.<\/p>\n\n\n\n

Are you ready to say bye-bye to the skinny guy? Then let\u2019s get started. But first, some ground rules. In order to get the best results, you need to follow these in addition to the workout plan.<\/p>\n\n\n\n

The Rules<\/strong><\/p>\n\n\n\n

1.    Limit your \u201ccardio\u201d to 1 to 2 per week. I\u2019d never say to omit it altogether, but if putting on size is your goal, expending more calories is not going to help you. Performing one or two 30-minute sessions per week is more than enough. Do cardio on non-lifting days.\u2028<\/p>\n\n\n\n

2.    Eat! No, you\u2019re not eating enough. (Find out What and When You Should Eat to Build Muscle<\/a>.)<\/p>\n\n\n\n

3.    Eat more.<\/p>\n\n\n\n

4.    Do the 60-Day Skinny Man’s Transformation Plan on the next page. Don\u2019t alter the program in any way. Don\u2019t add anything or take anything out. Follow it to a T.<\/em><\/p>\n\n\n\n

Want more tips that can transform your body and build strength? Check out The Better Man Project<\/strong><\/a>, the new cutting-edge book from the Editor-in-Chief of Men’s Health.<\/em> It’s a jam-packed user’s guide to every aspect of a man’s life, with more than 2,000 body hacks and fitness, nutrition, health, and sex secrets. All to make you a better man in every way that counts.
The 60-Day Skinny Man\u2019s Transformation Plan<\/strong>ADVERTISEMENT – CONTINUE READING BELOW<\/p>\n\n\n\n

Do this<\/strong>: Perform each pair of exercises as a superset. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the second exercise. Rest if noted, and then repeat. Continue until you\u2019ve completed all of the sets for each exercise in the pair.<\/p>\n\n\n\n

When you see a letter without a number next to it\u2014such as \u201cD\u201d\u2014do the exercise as a straight set. That is, do one set of the exercise, rest for the prescribed time, and then do another set.<\/p>\n\n\n\n

Rest at least one day between workouts. Schedule a maximum of three training sessions per week.<\/p>\n\n\n\n

WEEK 1<\/h2>\n\n\n\n

Follow set and rep prescriptions laid out below.<\/p>\n\n\n\n

Day 1<\/h3>\n\n\n\n

A1. Barbell Back Squat:<\/strong> 3 sets of 5 reps\u2028
A2. Chinup: <\/strong>2 sets of AMRAP (as many reps as possible). If you can\u2019t perform a chinup, do a band-assisted version.<\/p>\n\n\n\n

Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.\u200bBarbell Squatby Men’s Health USPlayUnmuteCurrent Time 0:00\/Duration 1:51Loaded: 27.65%FullscreenCLICK TO UNMUTE\u200b \u200bChinupby Men’s Health USPlayUnmuteCurrent Time 0:00\/Duration 1:09Loaded: 44.89%FullscreenCLICK TO UNMUTE\u200b<\/p>\n\n\n\n

B1. Dumbbell Bench Press:<\/strong> 2 sets of 8 to 12 reps
B2. Dumbbell Single-Arm Row:<\/strong> 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep.<\/p>\n\n\n\n

Only rest when needed. Rest 90 to 120 seconds after the superset is complete.<\/p>\n\n\n\n

C1. Barbell Straight-Leg Deadlift:<\/strong> 3 sets of 12 to 15 reps
C2. Cable Core Press: <\/strong>3 sets of 10 reps per side<\/p>\n\n\n\n

Only rest when needed. Rest 90 to 120 seconds after the superset is complete.\u200bBarbell Straight-Leg Deadliftby Men’s Health USPlayUnmuteCurrent Time 0:00\/Duration 2:02Loaded: 20.75%FullscreenCLICK TO UNMUTE\u200b \u200bKneeling Cable Core Pressby Men’s Health USPauseUnmuteCurrent Time 0:02\/Duration 0:49Loaded: 59.25%FullscreenCLICK TO UNMUTE\u200b<\/p>\n\n\n\n

D. Dumbbell Farmer\u2019s Walk:<\/strong> 3 sets of 40-yard carries<\/p>\n\n\n\n

Rest 1 minute between each set.\u200bDumbbell Farmer\u2019s Walkby Men’s Health USPlay Video\u200b<\/p>\n\n\n\n

Day 2<\/h3>\n\n\n\n

A1. Barbell Bench Press: <\/strong>3 sets of 5 reps\u2028
A2. Chinup:<\/strong> 2 sets of AMRAP (as many reps as possible). If you can\u2019t perform a chinup, do a band-assisted version.<\/p>\n\n\n\n

Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.\u200b\u200b<\/p>\n\n\n\n

B1. Trap Bar Deadlift: <\/strong>3 sets of 8 reps\u2028
B2. Dive Bomber Pushup: <\/strong>3 sets of 8 to 10 reps
Only rest when needed.<\/p>\n\n\n\n

Rest 90 to 120 seconds after the superset is complete.<\/p>\n\n\n\n

C1. Dumbbell Goblet Squat:<\/strong> 3 sets of 12 to 15 reps
C2. Barbell Bent-Over Overhand-Grip Row:<\/strong> 3 sets of 5 to 6 reps. Hold a 1 to 2 second pause at the top of each rep. <\/p>\n\n\n\n

Only rest when needed. Rest 90 to 120 seconds after the superset is complete.\u200b\u200b \u200b\u200b<\/p>\n\n\n\n

D. Dumbbell Reverse Lunge: <\/strong>2 sets of 8 to 10 reps per leg<\/p>\n\n\n\n

Rest 1 minute between each set.\u200b\u200b<\/p>\n\n\n\n

Day 3<\/h3>\n\n\n\n

A1. Sumo Deadlift:<\/strong> 3 sets of 5 reps
A2. Single-Arm Landmine Press:<\/strong> 2 sets of 8 reps per arm<\/p>\n\n\n\n

Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.\u200b\u200b \u200b\u200b<\/p>\n\n\n\n

B1. Barbell Front Squat:<\/strong> 3 sets of 8 to 10 reps\u2028
B2. Single-Leg Hip Thrust with Shoulders on Bench:<\/strong> 3 sets of 10 reps per leg<\/p>\n\n\n\n

Only rest when needed. Rest 90 to 120 seconds after the superset is complete.\u200b\u200b<\/p>\n\n\n\n

C1. Close-Grip Bench Press:<\/strong> 2 sets of 12 to 15 reps \u2028
C2. Barbell Bent-Over Underhand-Grip Row:<\/strong> 3 sets of 10 to 12 reps<\/p>\n\n\n\n

Only rest when needed. Rest 90 to 120 seconds after the superset is complete.\u200b\u200b<\/p>\n\n\n\n

D. Face Pull:<\/strong> 2 sets of 20 reps<\/p>\n\n\n\n

Rest 1 minute between each set.<\/p>\n\n\n\n

Week 2:<\/strong> Add one set to both exercises in superset A1-A2 for days 1 to 3.<\/p>\n\n\n\n

Week 3:<\/strong> Add one set to both exercises in superset A1-A2 for days 1 to 3.<\/p>\n\n\n\n

Week 4:<\/strong> Add one set to both exercises in superset A1-A2 for days 1 to 3.<\/p>\n\n\n\n

Week 5:<\/strong> Follow week 1’s rep\/set protocol for superset A1-A2 for days 1 to 3, but use a heavier load. Strive to use more weight every week from here on out.<\/p>\n\n\n\n

Week 6:<\/strong> Same as week 2.<\/p>\n\n\n\n

Week 7:<\/strong>\u00a0Same as week 3.<\/p>\n\n\n\n

A Big-Muscle Workout Plan for Skinny Guys (menshealth.com)<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Use this 60-day routine to help you bulk up and gain muscle once and for all BY TONY GENTILCOREMAY 13, 2015BETH BISCHOFF If you\u2019re a naturally skinny guy, bulking up can feel like trying to sneeze with your eyes open: Impossible. But what if I tell you it doesn\u2019t have to be that way? That you<\/p>\n

\n\t\t\t\t Read more<\/a>\n\t\t\t<\/div>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[484,74],"tags":[532,533],"class_list":["post-3173","post","type-post","status-publish","format-standard","hentry","category-exercise","category-fitness","tag-ectomorphs","tag-skinny-men"],"_links":{"self":[{"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/posts\/3173","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/comments?post=3173"}],"version-history":[{"count":1,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/posts\/3173\/revisions"}],"predecessor-version":[{"id":3174,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/posts\/3173\/revisions\/3174"}],"wp:attachment":[{"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/media?parent=3173"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/categories?post=3173"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitadelphia.com\/index.php\/wp-json\/wp\/v2\/tags?post=3173"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}