Hardgainer Workout Plan For Skinny Guys

Summary

This video shares the personal journey of a skinny guy who transformed from 55 to 90 kilos through trial and error. It focuses on the best workout strategy to gain mass, emphasizing compound lifts like squats, pull-ups, and dumbbell presses. The ideal training split includes upper-lower days, with a fifth 'accessory day' targeting smaller muscles like forearms, neck, and lateral shoulders. The creator also shares tips for optimizing training efficiency and introduces one-on-one coaching for personalized workout and nutrition plans.

Takeaways

• 😀 Focus on compound lifts to gain muscle mass efficiently. These exercises target multiple muscle groups, giving you more bang for your buck.
• 😀 The best compound lifts for mass gain include incline dumbbell press (chest), pull-ups (back), dumbbell shoulder press (shoulders), squats (quads), and Romanian deadlifts (hamstrings).
• 😀 Start your workouts with compound lifts when you have the most energy, as these require the most effort and strength.
• 😀 Don’t start with isolation exercises, like bicep curls, if you plan to do back exercises afterward, as your arms will be fatigued and you won’t be able to lift as heavy.
• 😀 An upper-lower split workout routine works best for gaining mass. This split allows for a balance of compound lifts and isolation work.
• 😀 For upper body days, stick to 6-8 exercises in total. For lower body days, 5-6 exercises are usually sufficient.
• 😀 Include two exercises for each large muscle group (chest, back, shoulders) on upper body days, and consider supersetting smaller muscle groups (arms).
• 😀 Consider adding a fifth accessory day to target smaller muscle groups like forearms, neck, and lateral shoulders to fill out your frame and improve your overall physique.
• 😀 For forearms, exercises like hammer curls, barbell behind-the-back curls, and seated wrist curls are essential for developing the muscles that show when wearing a t-shirt.
• 😀 Include neck extensions and curls in your accessory day to build a thicker neck, which is always visible and adds to a more muscular appearance.

Q & A

What is the primary focus for a skinny guy looking to gain mass through lifting?

The primary focus is to perform compound lifts, which target multiple muscle groups at once. These exercises are key for building mass in various areas of the body, including quads, chest, back, shoulders, and hamstrings.

Why is it recommended to start a workout with compound lifts?

Compound lifts should be done at the beginning of the workout when you have the most energy and strength. Starting with them ensures you can lift heavy and perform at your best, as doing isolation exercises first can fatigue muscles that are needed for the compound movements.

What are some examples of compound lifts mentioned in the script?

Some key compound lifts mentioned include the squat for quads and hamstrings, the incline dumbbell press for chest, pull-ups for back, dumbbell shoulder press for shoulders, and Romanian deadlifts (RDLs) for hamstrings.

What is the recommended workout split for a skinny guy looking to build mass?

An upper-lower split is recommended. This involves training upper body muscles on one day and lower body muscles on the next. This approach allows for efficient recovery while targeting all major muscle groups.

How many exercises should be included in an upper-lower workout split?

For upper body days, no more than eight exercises should be included, with six to seven being ideal. For lower body days, five to six exercises are sufficient.

What type of exercises should be included for smaller muscle groups like arms?

For smaller muscle groups like arms, supersets are effective. This involves pairing two exercises for biceps or triceps to maximize efficiency and volume without over-fatiguing them.

What is an accessory day, and how does it fit into the workout routine?

An accessory day is a fifth training session outside of the regular upper-lower split. This day targets smaller, often overlooked muscles that contribute to overall aesthetics, like forearms, neck, and lateral shoulder heads.

Why is training the forearms important for a skinny guy looking to build muscle?

Forearms are always on display when wearing t-shirts, so they are an important part of the physique. If forearms lag behind in development, the arms can still look disproportionately skinny. Exercises like hammer curls and wrist curls help target the forearms.

How can you train the neck effectively to build a thicker neck?

Neck training can be done with exercises like neck extensions and neck curls. These can be performed using a neck harness or a weight plate, which helps to build a thicker neck and contributes to a more muscular overall appearance.

How can lateral raises help with building a broader physique?

Lateral raises target the lateral head of the shoulders, which is key for creating a broader, more muscular appearance. This exercise can be done three times a week, as it targets a small muscle group that recovers quickly.

What is the benefit of including a super set of arms on the accessory day?

Including an arm super set on the accessory day allows for extra volume, which is important for bringing up weaker muscle groups. Since arms recover faster than larger muscles, adding them to this day won’t interfere with the regular upper body sessions.