5 Workouts for Skinny Guys

5 Workouts for Skinny Guys

Skinny body type is a description of a skinny guy with little muscle. Although muscle mass is low, body fat is also. It’s common for skinny guys to have difficulty gaining muscle.

You’ll find a workout regimen in this article that’s created to help you build high-quality muscle mass, along with some helpful dietary advice.

Why Can’t a Skinny Guy Gain Weight (gain Muscle)?

Simply put, someone who has trouble gaining muscle is a skinny guy. You work out hard and consistently, but you’re not seeing the results you want or expect from your effort.

The three main reasons for thinking you’re a skinny guy are:


Some individuals lack the most exceptional genetics for muscle development. If you are a skinny guy because of genetics, you will never become an easy gainer, but with dedication and smart work, you can make progress and build a muscular body. The majority of self-described skinny guys, however, have perfectly normal genetics and are skinny because of the following two factors.

Workouts for Skinny Guys: a Useful Guide

Incorrect Training

By “incorrectly,” Not because you carry out the exercises incorrectly, but rather because you adhere to a training regimen that is not tailored to your requirements. Or you don’t follow any training program: go to the gym, do random stuff, and get random results. The most typical training error for a skinny guy is to overtrain and pay too much attention to details at the expense of fundamentals. Many skinny guys make the mistake of believing that more is better and adhering to a regimen that is more appropriate for an experienced bodybuilder who has already developed the mass.

Less Eating

The main justification for people thinking you’re a skinny guy, by far! You probably aren’t eating enough to support your training if you’re not gaining weight (and muscle). You might think you’re stuffing yourself, but you’re still eating too little if the scale isn’t moving. If your goal is to gain muscle weight, lifting weights twice a week while eating enough food is preferable to working out for two hours every day while eating insufficiently.

Regardless of why you’re a skinny guy, this guide will help you get back on track and start gaining.

Best Workouts for Skinny Guys

The exercises part of the best workout plan for skinny guys are:

  • Barbell bench press – chest
  • Bent-over row–back
  • Squat or deadlift – legs
  • Barbell curl – biceps
  • Lying triceps extension – triceps

Barbell Bench Press – Chest

If you don’t have access to a specialized bench press rack, you can use a regular flat bench instead. Using a barbell or dumbbell, you can also perform bench presses. Whatever you decide, make sure to pick the weight that is right for you.

Lay down on the bench next to the rack holding the bar. Your eyes should be roughly aligned with the front of the barbell rack uprights. Your neutral spine is flat on the bench, as are your butt, shoulders, and head. Your feet are flat on the ground and spaced fairly widely apart.

Instead of putting your legs on the bench, which decreases stability, if your feet are not flat on the floor comfortably, use weight plates or blocks under your feet.

Bent-over Row–back

One of the best exercises for building muscle in the back, the bent-over row is a mainstay of back-day routines.

Sometimes referred to as the barbell row, the bent-over row is a staple movement in most muscle-building workouts. Those looking to build muscle utilize the bent-over row to target their back, bicep and core muscle. Bent-over rows are used by those in powerlifting and strength circles to improve their strength on the big 3 movements.

The bent-over row is typically used to build and strengthen the muscles of the upper back (latissimus dorsi, rhomboids, and trapezius). However, it requires assistance from the muscles of the low back, core, and arms to perform a bent-over row correctly.

Squat Or Deadlift – Legs

Exercises called squats or deadlifts require a standing person to lower themselves to a position where their torso is upright and their knees are bent firmly, and then to raise themselves to an upright position. You can perform a squat with weights in your hands, a barbell on your upper back, or without any weights at all.

Barbell Curl – Biceps

The brachialis, a muscle that controls elbow flexion, is also worked out during a barbell curl in addition to your biceps brachii muscle. Barbell curls can aid in the development of larger biceps with regular practice. You can typically lift more weight than with dumbbell curls when using a barbell.

Workouts for Skinny Guys: a Useful Guide

Lying Triceps Extension – Triceps

Grab a pair of dumbbells and sit on the end of a flat bench. With your palms facing one another and a neutral grip, recline and raise the dumbbells above your head. Lower the dumbbells until they are roughly at the level of your ears while keeping your upper arms rigid. Raise the dumbbells back to the starting position while flexing your triceps.


If you were born with thin bones, it might be difficult for you to develop an impressive muscular physique. But difficulties are intended to be overcome. Utilizing the advice and recommendations in this article will help you accelerate your progress and get out of your challenging situation. You will quickly reach your bodybuilding objectives if you are committed to working hard and are equipped with the knowledge of how to train and eat in order to gain weight.


Should a Very Skinny Guy Go to the Gym?

Going to the gym is a good idea, but that does not mean you will get muscular. You require a diet that increases your bulk if you want to add more mass. Never forget the rule of 60/20/20: diet, exercise, and rest. The maxim “More gym = More muscle” is therefore completely false.

How Many Days a Week Should a Skinny Guy Workout?

The recommended weekly workload is one or two 30-minute sessions. When you don’t lift, do cardio.

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