Best muscle building exercises for skinny guys

May 31, 2022
How to work out / lift weights

The 60-day plan below is designed specifically for ectomorphs, or “hard gainers.” It focuses on making you bigger and stronger.

To steal a line from strength coach Greg Nuckols: “To get stronger, you need to get bigger. And to get bigger, you need to get stronger. Training for one without the other doesn’t really make sense for most people.”

So in this routine, you’ll perform only a handful of big-muscle movements: squats, bench presses, and deadlifts. You’ll do these a lot. Every. Single. Workout.

That doesn’t mean you always have to “go heavy” with each exercise, every workout. But you won’t stray from them for 60 days straight because these are the movements that force your muscles to grow. They’re the exercises that will make it easier to overload your body as you grow stronger.

You might be thinking, Doing the same exercises over and over again sounds boring. And, sure, it might be. But exercise ADD doesn’t work. Boring works. For most guys, most of the time, staying consistent with the big lifts is going to create the best path to success.

Are you ready to say bye-bye to the skinny guy? Then let’s get started. But first, some ground rules. In order to get the best results, you need to follow these in addition to the workout plan.

The Rules

1. Limit your “cardio” to 1 to 2 per week. I’d never say to omit it altogether, but if putting on size is your goal, expending more calories is not going to help you. Performing one or two 30-minute sessions per week is more than enough. Do cardio on non-lifting days.

2. Eat! No, you’re not eating enough. (Find out What and When You Should Eat to Build Muscle.)

3. Eat more.

4. Do the 60-Day Skinny Man's Transformation Plan on the next page. Don’t alter the program in any way. Don’t add anything or take anything out. Follow it to a T.

Want more tips that can transform your body and build strength? Check out The Better Man Project, the new cutting-edge book from the Editor-in-Chief of Men's Health. It's a jam-packed user's guide to every aspect of a man's life, with more than 2, 000 body hacks and fitness, nutrition, health, and sex secrets. All to make you a better man in every way that counts.
The 60-Day Skinny Man’s Transformation Plan

Do this: Perform each pair of exercises as a superset. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the second exercise. Rest if noted, and then repeat. Continue until you’ve completed all of the sets for each exercise in the pair.

When you see a letter without a number next to it—such as “D”—do the exercise as a straight set. That is, do one set of the exercise, rest for the prescribed time, and then do another set.

Rest at least one day between workouts. Schedule a maximum of three training sessions per week.


Follow set and rep prescriptions laid out below.

Day 1

A1. Barbell Back Squat: 3 sets of 5 reps

A2. Chinup: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.

Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.

B1. Dumbbell Bench Press: 2 sets of 8 to 12 reps
B2. Dumbbell Single-Arm Row: 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep.

Only rest when needed. Rest 90 to 120 seconds after the superset is complete.

C1. Barbell Straight-Leg Deadlift: 3 sets of 12 to 15 reps

science is good social norms what's on trend 2 haircut supercuts prices 2017 haircuts near me for men science buddies website lifestyle or lifestyles science people diverse lifestyles sky observation aspen's brew coffee coming back trend air astronomy pa haircut site coffee list fashion how to open lifestyle over science a science pictures of scientific method steps jesus has left the game things science today trend days after last x meme child rearing coffee life him and her fashion her haircut my world science astronomy table love astronomy i want that top meme healthy eating sky astronomy great clips idaho falls winco what's coffee starship enterprise d star of victory astronomy trending shoes for women games trends 9 science coffee seeds vs beans astronomy major life coffee lot fashion free wifi nyc coffee ellefashion own haircut people's fashion gary allen virginia beach lifestyle play trending topics 2018 new to science lifestyle facebook uk trends science what coffee nature washington dc holiday lifestyle sun astronomy haircut mp3 hair extension salon open today photo haircut science friday astrology symbols signs science buddies 5th grade project ideas trending news now we are the trend coffee 10 mass astronomy all in coffee the curve salon in some fashion haircut placerville ca science for fashion 4 you astronomy game amazing casual winter outfit ideas what are trending tickers latest hairstyles for black ladies three's company hair salon elements of lifestyle hairmasters park center coffee agua stars in the sky map fashion 4 all the trend science why trends photo astronomy party trend food basics to astronomy company fashion you are so fashion astronomy abc anoxic pronunciation the it haircut just because science art lifestyle young attitudes california be lifestyle today's astronomy north 41 salon 8 principles of scientific method fashion year scientific basic science methods biology lifestyle resort trend for 2014 constellation that starts with i london astronomy dvd haircut before after coffee science olympiad roller coaster rules company coffee i can do science me coffee top wearing style of dupatta 2016 and 2017 movies list latin celestial names cancer astronomy astronomy band normal fault trend new fashion before after lifestyle photography rock haircut outfit ideas with jeans car lifestyle good trends how to do science roots camp hill pa engineering design vs scientific method assignment star phenomena trend on astronomy girls if its fashion solar charts astrology studio 11 salon police lifestyle modcloth mint dress coffee bean and tea leaf las vegas coffee shops brooklyn new york astronomy ads free trend gifts for teenage girls 16-18 trending lifestyle model haircut ny after haircut modcloth short white high neck dress with blue belt winter outfits women because it's science body trends world trends what's in trend haircut 2006 science of fashion fair makeup foundation trending memes this week course lifestyle trending hashtags on linkedin modern women scientific method steps images pet haircut trend 4 you starbucks menu haircut names for female today's astrology transits astronomy park boutique style clothing for less how science astronomy work hydro electric science fair project

Muscle Building Tips For Skinny Guys
Muscle Building Tips For Skinny Guys
Strange Muscle Building Tip for Skinny Guys to Build Muscle
Strange Muscle Building Tip for Skinny Guys to Build Muscle
How to Build Muscle for Skinny Guys
How to Build Muscle for Skinny Guys

Share this Post