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Workout Routines For Skinny Guys - Pack On Muscle Fast!

Updated on November 7, 2014

If you have been searching for information on workout routines for skinny guys then this article will help you pack on muscle fast! Usually it is the skinny ectomorph (which is my body type), with a light bone structure that can really find it hard to build muscle fast, or even at all.

The good news is with the correct routine, plenty of recuperation and the right eating plan your muscle gain goals can be achieved.

Without doubt the biggest problem I have seen and encountered in all gyms wherever I travel in the world is over training. Once you fully let your muscles recuperate with the right amount of rest and nutrition your gains will come much easier and more consistent.

Here’s one of the best workout routines for skinny guys that you will ever come across. I recommend you apply this for 1 full year and you will achieve the best gains of your life.

There are 2 routines which you will alternate 3 days each week:

Routine 1) Chest – Shoulders – Triceps. This is the “push” routine.

Routine 2) Legs (including calves) – Back – Biceps. This is the “pull” routine.

An example would be either Mon – Wed – Friday OR Tues – Thurs – Sat.

Do Routine 1 on Mon, then Routine 2 on Wed then back to Routine 1 on Fri etc. Start the following week on Monday with Routine 2 etc.

Each workout should last a maximum of 90 minutes and train to failure every set, with some forced reps too. The first exercise for each body part should be a compound movement. (ie: squats for legs and bench press for chest etc).

The reason this packs on muscle fast is simply because you are resting each muscle group for a minimum of 72 hours between sessions and giving your muscle tissue the sleep and nutrition it needs to grow. By combining a push – pull principle you will not be working your opposing muscles even indirectly.

Workout Routines For Skinny Guys Nutrition

Again, keep this simple and consistent. Here’s the magic formula. 1 gram of protein per pound of your bodyweight taken in by 6 meals including protein shakes every day.

Carbs should come from fruit and vegetables for slow releasing energy and drink 8 – 12 glasses of water every day to make sure your nutrients are being absorbed.

If it is not convenient with your job etc to eat every 2 and ½ to 3 hours then you can supplement with a quality whey protein powder (mixed with water) or low sugar protein bars as 2 of your snacks.

Further Recuperation

Your muscles grow when you leave the gym and when you are sleeping. Without fail you must get 8 hours sleep every night so you may have to make some sacrifices to be able to achieve this, it will be more than worth it!

Workout Routines For Skinny Guys Video

Workout Routines For Skinny Guys Conclusion

Cycle your training in regards to your rep range during the course of the year in 90 day cycles. Start off in the 12 rep range, then come down to 10, 8 and finally 6 reps per set to finish off. Continually getting stronger is also key to pack on muscle fast.

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    • BarryCross profile image

      Barry Cross 6 years ago from York, UK

      Thanks for your reply David! I would recommend following the 3 day routine outlined in my Hub seen as you are already training 3 days a week. Focus on your protein intake and make sure you eat/drink protein 6 times a day. You weigh 177 so you'll need a minimum of 180 grams of protein every day (Approx 30 grams per serving).

      Rest of your calories should come from rice, potatoes, pasta, vegetables and fruit. Example of a main meal would be divide your plate into 3 . 1 portion of potatoe/rice, 1 of lean protein and 1 of vegetable etc.

      Do some duration steady state cardio to stay lean and you won't lose muscle.

      Education is key David. I 100% recommend you read one book a month from these guys: Dave Draper, Tom Venuto, Bill Phillips and Clarence Bass (their books are cheap on Amazon). is also a great reference site you should visit weekly.

      Hope all this helps and keep me posted on your success. Cheers, Barry:)

    • David 470 profile image

      David 470 6 years ago from Pennsylvania, United States

      I have kind of plateaued out at 177 lbs. I eat like 2800-3000 calories and lift 3 times a week. Seems like I am just maintaining my weight with maybe some strength increases.

      Do you think I should up my calories. I eat chicken breasts, milk, whole bread, yogurt, but might have to add some SIMPLE CARBS to my diet because I NEED to be in a calorie surplus. It's nearly impossible to eat fully clean, and for me, I dont think eating those dirtier foods will hurt me as long as I get my protein and still eat other good food.