The BEST Home Workout For SKINNY GUYS (No Equipment!)
Summary
TLDRThis video script offers a personal fitness journey and a comprehensive at-home workout program for skinny guys looking to build muscle mass. The speaker shares his initial struggles with lack of mass, particularly in his arms, and how he progressed from simple home workouts to more effective compound movements. The script emphasizes the importance of plyometrics for leg exercises, supersets to save time and enhance results, and isolation exercises for weaker areas like arms. It concludes with a detailed sample workout program that includes exercises for legs, shoulders, back, chest, triceps, and biceps, along with tips for progression and a reminder to subscribe for more fitness content.
Takeaways
- 💪 The speaker initially struggled with a lack of mass, particularly in his arms, and embarked on a journey to build muscle.
- 🏋️ Starting with simple home workouts like push-ups helped to build the chest but other body parts were still behind.
- 📈 The importance of compound movements is emphasized as they target more muscles at once and save time compared to isolation exercises.
- 🔍 A study is mentioned that suggests plyometric exercises can produce similar muscle hypertrophy effects as weight training for the lower body within a 12-week timeframe.
- 🌟 Plyometric jump squats are recommended for leg training due to their explosive nature, allowing muscle growth without the need for heavy weights.
- 💡 Supersets are introduced as a time-saving technique to enhance results by performing another exercise set immediately after one set is completed.
- 🤸♂️ Lateral raises with added weight are suggested to target the middle deltoid and create the appearance of wider shoulders.
- 🤔 The speaker acknowledges his own mistake of neglecting isolation exercises, which resulted in lagging arm development.
- 👨🦳 Sliding pull-ups are presented as an alternative to traditional pull-ups for those without access to a pull-up bar, targeting the back muscles.
- 💪 Crossover tricep extensions are recommended to grow the triceps, which are a significant part of arm size.
- 👍 The inclusion of push-ups in the workout is justified as they work the chest, triceps, and shoulders effectively.
- 📝 A detailed workout program is provided at the end of the video, designed to be performed up to three times per week with progressive overload.
Q & A
What was the speaker's initial physical condition when they were younger?
-The speaker was not the biggest guy when they were younger, lacking mass especially in their arms, and maintained this appearance for a long time.
What was the first step the speaker took to change their physique?
-The speaker started by doing home workouts, such as push-ups, which allowed them to build up their chest.
Why did the speaker decide to create a video for others who want to build muscle?
-The speaker wants to help others gain muscle in the fastest way possible, avoiding the mistakes they made, such as focusing on ineffective exercises and neglecting certain muscle groups.
What is the main advantage of compound movements according to the speaker?
-Compound movements are superior because they target more muscles at the same time, saving time and potentially increasing strength more than isolation exercises.
What is the purpose of using plyometrics in the workout routine suggested by the speaker?
-Plyometrics are used to exert as much force as possible at once, which can help build muscle quickly without the need for weights or a gym membership, especially for the legs.
What does the speaker suggest as an alternative to pull-ups for those without a pull-up bar?
-The speaker suggests sliding pull-ups using a towel and a steady object like a table, as an alternative to traditional pull-ups.
What is the significance of supersetting in the workout routine?
-Supersetting involves performing another set of a different exercise immediately after completing a set, which saves time and can speed up muscle growth results.
Why are lateral raises important for skinny guys according to the speaker?
-Lateral raises are important for skinny guys because they target the middle deltoid, making the shoulders appear wider and helping to overcome the lack of natural shoulder width.
What is the recommended rep and set range for plyometric jump squats in the workout?
-The recommended rep and set range for plyometric jump squats is 8 to 10 reps and 3 sets.
What is the final advice the speaker gives for those who want to build muscle effectively?
-The speaker advises to progressively overload by doing one more rep or adding weight each week, and to take a screenshot or write down the workout program to get started with building muscle.
Outlines
💪 Overcoming a Skinny Frame with Effective At-Home Workouts
The speaker shares their personal journey of transforming from a skinny individual with little muscle mass, particularly in the arms, to someone more muscular. Initially, they focused on home workouts like push-ups to build chest muscles but realized that compound movements are essential for overall muscle growth. They explain that compound movements target multiple muscles simultaneously and are more efficient than isolation exercises. The speaker emphasizes the importance of including both compound and isolation exercises in a workout routine and introduces a sample workout program for skinny guys to gain muscle mass quickly. The workout includes plyometric jump squats for leg development and shoulder exercises to address the lack of width in the shoulders, using supersets to save time and enhance results.
🏋️♂️ Building Muscle with Bodyweight and Alternative Exercises
This paragraph delves into the specifics of the workout routine, starting with leg exercises using plyometric jumps to overcome the limitations of bodyweight and build muscle. The speaker suggests supersetting plyometric squats with lateral raises to target shoulders and emphasizes the importance of using a softer surface to avoid injury. The routine continues with pull-ups or sliding pull-ups as an alternative for back development, followed by tricep crossover extensions to address the speaker's personal experience of lagging arm development. The speaker also includes push-ups as a compound exercise for chest, tricep, and shoulder development, and suggests bicep curls with a bag of books for additional arm strength. The paragraph concludes with tips on progressively increasing the difficulty of exercises and the importance of subscribing for updates on exercise research.
🏠 Comprehensive At-Home Workout Program for Muscle Growth
The final paragraph outlines a comprehensive at-home workout program designed to build muscle effectively. It includes exercises like tricep dips using two chairs for tricep and chest development, door face pulls with a makeshift setup for back and shoulder strengthening, and table rows for additional leg and back training. The speaker advises performing the workout up to three times a week with rest days in between and progressively overloading by increasing reps or weight each week. They also suggest documenting the workout program for reference and offer more detailed training programs through a provided link. The paragraph concludes with a reminder to like the video for visibility and to subscribe for more helpful content, inviting questions and feedback from the audience.
Mindmap
Keywords
💡Home workouts
💡Compound movements
💡Isolation exercises
💡Plyometrics
💡Supersets
💡Pull-ups
💡Push-ups
💡Bicep curls
💡Tricep extensions
💡Progressive overload
💡Dips
Highlights
The speaker was not the biggest guy when younger and lacked mass in his arms.
Started with home workouts like push-ups to build up his chest.
The rest of the body was still lagging behind despite some progress.
Advocates for compound movements to target more muscles at once and save time.
Compound movements are superior for training more muscles simultaneously.
One study shows that compound movements help increase strength more than isolation exercises.
The speaker's arms were a weak point due to lack of isolation exercises.
Plyometric exercises are recommended for building leg muscles without weights.
Plyometric jump squats are introduced as an effective leg exercise.
Supersets are used to save time and speed up results by performing two exercises back-to-back.
Big bag side raises target the middle deltoid to make shoulders appear wider.
Sliding pull-ups are an alternative to regular pull-ups for building back muscles.
Crossover tricep extensions are recommended to grow triceps and achieve bigger arms.
Push-ups are included to build up chest, triceps, and shoulders.
Bicep curls using a bag of books are suggested for bicep development.
Chair dips are a basic exercise to build up triceps and achieve definition.
Door face pulls are introduced to strengthen back and shoulder muscles.
Table rows are an easy exercise to target legs further.
A final workout program is provided to be done up to three times per week.
Progressive overload is suggested by adding weight or reps each week.
The importance of subscribing for more helpful content is emphasized.
Transcripts
as you can see i wasn't really the
biggest guy when i was younger i didn't
really have much mass especially in my
arms and i looked like that for a long
time until i finally decided that i
wanted to change it started out simply
by just doing some home workouts like
push-ups and this allowed me to build up
my chest but as you can see the rest of
my body was still lagging behind a bit
at the time i had no clue what i was
doing but even then i managed to pack on
a decent amount of size if i say so
myself but i don't really want you to
make the same mistakes i did i want you
to gain the soul the fastest way
possible so you too don't need to worry
any longer to take off your shirt if i
would have done this exact at-home
workout for skinny guys that i'm about
to show you i would probably have more
muscle right now so that's why i'm
making this video for you because to be
honest the only exercises i did were
first of all a ton of different ab
exercises which weren't really that
effective to be honest then some
push-ups and i would finish it off with
some pull-ups unknowingly i did do some
things right and that is that i did use
mostly compact movements and this will
contribute to the fact that i packed on
some size in such a short time frame and
just to quickly explain what compound
movements are they're basically
movements where you're able to target
more muscles at the same time for
example if i'm doing a push-up i'm
trying my triceps just on shoulders when
i would do a bicep curl for example i
would only train one muscle my bison and
compound movements are superior in the
sense that they're able to train more
muscles at once and this will save us
some time because imagine the time that
it would take to train each muscle
separately one workout would probably
take up to three hours so that's why
compound movements are the way you go
one study also shows us that they help
increase our strength more as opposed to
isolation exercise and that's mostly
because you're able to let those muscles
work together so this type of exercise
is going to be our base to build on with
other exercises now of course some
isolation exercises are necessary and
that's really where i went wrong as you
can see my arms were mainly lagging
behind and even to this day they're
still my weak point now at the end i
will give you a small sample workout
program that you can use starting right
after this video so make sure that you
stick until the end now let's not waste
any more time and get right into the
exercise
for the first exercise we will start off
by training your legs because you know
never skip leg day and to make this
effective we're going to use something
called plyometrics because to build
muscle we need a certain weight that
will make it challenging but this is
especially hard to do for your legs
since these are one of the strongest
muscles in your body and for that reason
in most cases body weight is just not
going to be enough and that's why we
will use plyometric exercises and this
is basically trying to exert as much
force as possible at once and doing this
for a couple of reps this explosiveness
will allow us to build as much muscle as
with weights in the short term one
review even tries to prove this and it
showed that plyometric and resistance
training interventions may produce
similar effects on whole muscle
hypertrophy and this is basically saying
that both can build the same amount of
muscle they do however mention that this
has only been shown for a short time
frame of 12 weeks and only for the lower
body muscles but this means we don't
have to buy expensive weights or an
expensive gym membership to build the
same amount of muscle so for these
reasons we're going to do plyometric
jump squats you're simply going to squat
down to about parallel and jump as high
as you can but be careful and make sure
you're landing softly by landing on your
toes and then roll off that weight
smoothly to the back of your feet if you
don't do this you're risking to get
injuries because of the large impact and
that's why using a softer surface will
also help you're simply going to repeat
this for 8 to 10 reps and 3 sets and
because we want to build muscle as fast
as possible we can use something called
supersets a superset is basically when
after you've finished a set you start
right away with another set of a
different exercise and then rest for a
couple of minutes and repeat this is to
save time and speed up your results but
i just want to quickly point out that
when you're doing more difficult
exercises you're going to benefit from
taking a little breather but still
trying to start as fast as possible with
the next exercise and in this workout
we're going to superset biometric squats
together with shoulders so after you
finish your first set of these squats
you breathe for about 30 to 45 seconds
and then start with the big big side
raises rest for 2-3 minutes and repeat
the same routine as a skinny guy the big
bag side racers is going to be a very
important exercise because most of us
don't really have those wide shoulders
this exercise is going to target the
middle deltoid making your shoulders
appear a bit wider you're simply going
to get a backpack and add some books
water or anything that allows you to add
weight these missiles generally aren't
the strongest so any weight is probably
going to be challenging make sure to let
your shoulder hang down during this
movement and don't shrink the weight up
simply lift your arm out to the side
until it reaches 90 degrees and let it
drop down do this for each arm for 12 to
15 reps and make sure to add a book or a
bottle of water each week you follow
this workout the next superset pair
we're going to do is going to be the
pull-up or sliding pull-up with the
crossover tricep extensions first we
will start off with the pull-ups i don't
have a pull-up bar so that's why i'm
going to use the alternative which is
going to be the sliding pull-up door
pull-ups are also possible but do these
at your own risk these exercises are
going to build up your back so you also
get those nice wide lids now let's take
a look at these sliding pull-ups you
simply look for a towel to lay down on
find a steady object like a table or
i've seen other people use some shoes
thank you jeremy if they're for the id
now you're going to treat this like a
normal pull up meaning that you're going
to pull your elbows down to the middle
of your back then you're going to try to
push yourself back and repeat the same
movement this is going to feel a bit
weird but it's the best alternative that
i know at the moment do this for 8 to 10
reps and 3 sets and you're going to
superset this right away with the
crossover tricep extensions this is
going to grow your triceps which make up
about two-thirds of your arm now this is
going to be a tough exercise but you can
also perform this one on your knees to
make it a little easier you're simply
going to cross your arms like this
resting your forearms on the ground
extend your arms until they're fully
locked out slowly drop down and repeat
bringing your hands more to the middle
is going to make it a little harder do
this for six to eight reps and three
sets for both of the exercises you can
also use a backpack to add a little more
weight now before we go on with the
video please remember to smash that like
button it's free easy and will help
someone find this video also please
remember to subscribe so you don't miss
out on any helpful content like this and
without further ado let's get back to
the exercises and of course we're going
to have to include the push-up in our
at-home workout now i've already made a
video explaining how to do the perfect
push-up for muscle growth so make sure
to check it out after the video with the
link in the description because you
might not know it but it's definitely
not as easy as just doing a push-up now
this exercise will build up your chest
triceps and shoulders so this is
definitely one of the best to start
doing right away do this for 10 to 12
reps and three sets and now you're going
to superset this with bicep curls and
for this exercise we're also going to
use a bag of books or anything like that
and that's because our biceps aren't
really the strongest muscles either for
this exercise you mainly want to move
your arm keeping your elbow in about the
same position during the motion you can
go through the full range of motion like
i personally do but there is some
science suggesting that sticking to the
middle is going to lead to more gains in
the short term and that's simply because
there is going to be less tension on
your biceps at the top and the bottom of
the movement i do however feel like more
research is needed but i will keep you
updated with the matter so that's why
it's important that you smash that
subscribe button but at the moment you
can just do whatever works best for you
but when it comes to compound movements
like the push-up a full range of motion
has been shown to be more effective you
will do the bicep curls for about 12 to
15 reps and three sets then move on to
the next super set pair which is going
to be the tips in the door face balls
dips is going to be a pretty basic
exercise you're basically just going to
take two stable chairs and slowly move
down while leaning forward a bit until
your arms are at a 90 degree angle when
you're at this point press up and repeat
if this is too easy for you you can
always add a backpack and to make it
easier you can assist yourself with your
legs this exercise will mainly build up
that lure just to get that nice
definition and it will also allow you to
target your triceps to get those bigger
arms you're going to do this for eight
to ten reps and three sets and then you
superset it with some door face balls
for this exercise you're going to simply
need an old blanket or anything like
that it's important that you're able to
tie a knot in it and next you're going
to hang it over your door and close it
like this make sure that the sheet is
nice and tight and that it won't rip
apart when it's ready you're going to
let yourself hang back a bit like this
and make sure you're in a stable
position next you're going to do what's
called a face pull you're going to start
with your arms in front of you and then
pull your hands up to your head not
besides your head that's too low but up
try to pull mostly with your shoulders
and back and minimize bicep involvement
this is to strengthen your back and
shoulder muscles since when these are
neglected they often lead to injury do
this for 12 to 15 reps and also three
sets after this we're going to do table
rows and this is a quick and easy
exercise to target your legs a bit more
you're simply going to hang from a table
like this and pull your chest towards it
try to use a one and a half times
shoulder-width grip and pull your elbows
to your stomach in the middle of your
back you can vary the difficulty by
moving your legs placing them like this
will make it harder and like this will
make it easier do this for 10 to 12 reps
and 3 sets now the final workout program
should look a little like this i would
recommend to do this workout up to three
times per week with one rest day in
between you can also switch these
superset pairs a bit if it works out to
be easier for you i just placed them
this way based on the exercise and keep
in mind however that you don't mix
exercises that already train triceps or
biceps like for example the push-up and
the tricep extensions try to
progressively overload by doing one more
rep or adding some weight each week and
take a screenshot of this workout
program and write it down to finally get
started with building that muscle now if
you want a more detailed full body
training program for example in the gym
or at home you can always check out my
training programs with the link in the
description that being said please
remember to smash that like button for
the youtube algorithm and help someone
else find this video also please
remember to subscribe for more helpful
content like this if you have any
questions please feel free to ask them
down below i hope you have an amazing
rest of your day and i'll see you guys
later
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