If you’re a skinny guy looking to pack on a few pounds of rock hard muscle mass, then you’re going to need a good skinny guy workout plan and stick with it.

Why “skinny genes” are your best friends

If you’re anything like me, then you’ve probably cursed your “skinny genes” on more than one occasion, especially if you hear some of the usual nonsense being spouted in most gyms about “skinny genes” being your obstacle to gain. muscular

Well, that’s really a burden, you know what? While genes play a different role in your natural body type, size, and propensity to build muscle, they shouldn’t get in the way of your gaining muscle mass. In fact, I found out that they can even be your friends.

As?

Well, the advantage of being a skinny guy is that it only takes a small increase in muscle mass to look really impressive, since our body fat percentage is usually naturally low. This means that it is very easy for us to look defined and get admiring glances at the beach and in the gym. This alone will give you the confidence and motivation to continue making gains with your lean men workout plan.

In a good exercise plan for skinny men, there are 3 important things that you must do and make part of your routine. These are:

Skinny Guy Workout Part 1 – Eat BIG

Skinny guys and weight gainers struggle to gain mass in their workouts, usually because they don’t eat enough or eat at the wrong times.

According to most nutritionists, the average man should consume around 2,000 to 2,500 calories per day to stay healthy. However, this is simply not enough for a lean type workout.

Most bodybuilding experts recommend a daily intake of around 3,500 calories for the skinny guy gaining muscle in order to create significant muscle mass gains.

Divided into 6 meals per day, an example of a lean men’s workout diet plan would be as follows:

Breakfast: 100 gr of oats, 2 whole eggs, 1 banana, 1 whole wheat toast

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

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

Mid-afternoon snack: 1 protein shake (30gms)

Dinner: 225 g of meat, poultry or fish, 200 g of boiled potatoes, 100 g of fresh vegetables

Before going to bed: 1 protein shake (30gms)

Skinny Guy Workout Part 2 – Weight Train

Weight training is the second integral part of a lean men’s workout plan. Without it, you can forget about gaining muscle mass.

The secret to a lean hard man weight training is to focus on 3 total body workouts per week, 45 minutes to 1 hour at a time and make sure you maintain the intensity throughout.

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

Use the following lean workout routine 3 times per week (never train two days in a row):

squats 1-3 series of 8-12 repetitions

Bench press 1-3 series of 8-12 repetitions

sloping rows 1-3 series of 8-12 repetitions

bicep curls 1-3 series of 8-12 repetitions

Lying Triceps Extensions 1-3 series of 8-12 repetitions

calf raises 1-3 series of 8-12 repetitions

Skinny Guy Workout Part 3 – Sleep Tight

The most underrated aspect of any workout for skinny men: sleep and rest. Without it you are simply depriving your body of time to repair itself.

Remember:

Muscles are built in bed, not in the gym.

When we reach a state of deep sleep (after REM sleep), our bodies produce a natural growth hormone (GH) that is anabolic in nature (i.e., it helps build muscle, repair tissue, increase bone density, and improve our immune system). While it is often secreted throughout the day, the largest and most effective secretion occurs approximately one hour after sleep onset.

In short, getting a good 8 hours of quality sleep a 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 workout.

Avoid caffeine and exercise before bed, and drink a relaxing natural herbal tea like chamomile. Some people eat bananas before bed to help them sleep. Do what works for you.