The Best Workout For The Average Skinny Dude


We’ve all heard it a million times and we simply won’t hear it again. That’s right, no more beating around the bush – you are too skinny. You need more muscle to be stronger, gain confidence and charm the ladies around you. Well, this is your lucky day, as we’ll help you achieve your goal.

As we’ve mentioned, saying that you’re a “hard-gainer” is just an excuse you tell yourself to postpone working out. There’s absolutely no way that you aren’t gaining mass if you are eating more and working out regularly. Actually, we’re lying, you could have a serious medical disease called hyperthyroidism, where the thyroid gland is producing too much thyroxine, speeding up your metabolism and causing you to burn too many calories way faster than the average person. In that case, you should seek medical help and get rid of that nuisance of a disease.

BUT! If you don’t have hyperthyroidism, sorry buddy, but there’s no excuse for you. And that’s why we’re here to help. Below you’ll find a couple of tips for gaining weight and muscle mass in the gym, complete with a workout program for the week, as well as a nutritional plan. So let’s get to it, then, shall we?

First of all, what you need to realize is that training better instead of training harder is what actually stimulates serious muscle growth. In fact, you can stimulate muscle growth with a very small selection of exercises, as long as they’re done with heavy weight and as long as they activate as many muscle fibers as possible. The workout you’ll find toward the end of this article has only four moves per session, but we assure you that they’ll be anything but easy. If you’re the type of guy who prefers light circuits or bodybuilding routines that aim to isolate every muscle separately, this is just what you need in order to stimulate those muscles and cause some serious growth.

Second, and we cannot stress this enough, proper rest is paramount. The number of people who fail to realize the importance of getting eight hours of sleep per night is astronomical, which is awful because getting a good night’s sleep is what causes the release of the growth hormone. Also, you need to allow your muscles to fully rest before you engage them again. Get massages or use a foam roller to work out knots in your muscles – this way, you’ll improve your blood flow and help your muscles grow better and faster.

Finally, eat, eat, eat and EAT. You should aim for a gram of protein per pound of your body weight every single day. Let us repeat that – EVERY. SINGLE. DAY. Ditch the fast food and opt for starchy carbs like potatoes, oats and rice. When you want to have a snack, don’t go to McDonald’s, take nuts, seeds and other healthy sources of good fats. Once a week, weigh yourself in the morning after you’ve used the toilet and before you’ve had anything to eat or drink. You should gain close to a pound per week – if you don’t, you’re not eating enough.

You can also keep a log of your weight. The moment you notice success, you will feel inspired – it’s important to know you’re doing a good job, as motivation is a problem to many.

Alright, time for the workout program: you’ll find your entire week regime below, with each day planned out for you (there’s a total of three days of working out, make sure to get enough rest between them). Also, try joining a gym if you plan to follow this particular program. Punching beef, doing push-ups and lifting sacks of potatoes will undoubtedly make you stronger, but if you’re looking to achieve the aesthetic aspect of working out, the gym’s your main ally.

Day 1

  • Stiff-legged barbell deadlifts
    4 sets of 5 reps
  • Chin-ups
    4 sets of 5 reps
  • Dumbbell floor presses
    4 sets of 8 reps
  • Ab roller
    3 sets of 8 reps

Day 2

  • One leg barbell squat
    4 sets of 6 reps
  • Barbell bench press – medium grip
    4 sets of 4 reps
  • Bent over two-dumbbell row
    4 sets of 6, 6, 6, 6, 20 reps
  • Side bridge
    3 sets of 20 seconds hold reps

Day 3

  • Front barbell squat
    4 sets of 5 reps
  • Inverted row
    4 sets of 8 reps
  • Single leg glute bridge
    4 sets of 8 reps
  • Push-ups
    3 sets to failure

Do NOT attempt any of these exercises if you don’t know how to perform them properly – always consult an expert. Every gym is a community of people working together to achieve a common goal, so don’t be afraid or shy to ask somebody to explain things to you. There’s no shame in being a beginner – but there’s plenty of shame in giving up.

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