One Month Workout Plan To Gain Muscle And Lose Weight Skinny Guy Workout – Workout Plan For Skinny Guys to Build Insane Muscle Mass

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Skinny Guy Workout – Workout Plan For Skinny Guys to Build Insane Muscle Mass

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

Why “Skinny Genes” Are Your Best Friend

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

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

How?

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

In a good skinny guy workout plan, there are 3 key things you need to implement and make part of your routine. These are:

Skinny Guy Workout Part 1 – Eat BIG

Skinny guys and hardgainers struggle to gain mass in their workouts usually because they don’t 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 to make significant gains in muscle mass.

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

Breakfast: 100 grams of oats, 2 whole eggs, 1 banana, 1 piece of whole toast

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

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

Mid afternoon snack: 1 protein shake (30 grams)

Food: 225 grams of meat, poultry or fish, 200 grams of boiled potatoes, 100 grams of fresh vegetables

For Bed: 1 protein shake (30 grams)

Skinny Guy Workout Part 2 – Weight Train

Weight training is the second integral part of a skinny guy workout plan. Without it, you can forget that you are gaining any muscle mass.

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

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

Use the following skinny workout routine 3 times a 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

Small 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 training – sleep and rest. Without you, your body is simply depriving itself of time to repair itself.

Remember:

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) that is anabolic in nature (ie it helps build muscle, repair tissue, increase bone density and our immune system improvement). While it is often secreted throughout the day, the largest and most effective secretion occurs about an hour after the onset 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 them sleep. Do what works for you.

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