The BEST Home Workout For SKINNY GUYS (No Equipment!)

Spartan Aesthetix

12 Apr 202111:30

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

00:00

💪 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.

05:01

🏋️‍♂️ 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.

10:03

🏠 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

Home workouts refer to exercise routines that can be performed without the need for a gym or specialized equipment. In the video's context, the speaker initially built up their chest through simple home workouts like push-ups. This concept is central to the video's theme of muscle growth without the need for a gym.

💡Compound movements

Compound movements are exercises that work multiple muscle groups simultaneously. The video emphasizes the importance of compound movements for efficient muscle building, as they save time and allow for more muscles to be trained in a single movement. An example from the script is push-ups, which engage the chest, triceps, and shoulders.

💡Isolation exercises

Isolation exercises are those that target a single muscle group. The speaker mentions that while compound movements are the base, isolation exercises like lateral raises for the shoulders are necessary to address specific muscle groups that may be lagging, such as the arms in the speaker's case.

💡Plyometrics

Plyometrics involves explosive movements that exert a lot of force in a short period. The video suggests using plyometric exercises like jump squats to build leg muscle, as they can produce similar hypertrophy effects as weight training without the need for heavy equipment.

💡Supersets

Supersets are a training technique where one exercise is immediately followed by another without rest. The video recommends supersets to save time and speed up muscle growth, such as performing lateral raises right after plyometric squats.

💡Pull-ups

Pull-ups are a bodyweight exercise that targets the back and biceps. The script mentions using pull-ups or sliding pull-ups as an alternative for those without access to a pull-up bar, emphasizing their importance in building wide lats.

💡Push-ups

Push-ups are a classic compound exercise that strengthens the chest, triceps, and shoulders. The video script highlights the importance of performing push-ups correctly for optimal muscle growth and includes them in the suggested workout routine.

💡Bicep curls

Bicep curls are isolation exercises that focus on strengthening and building the bicep muscles. The video suggests using a bag of books as a makeshift weight and discusses the effectiveness of different ranges of motion for bicep curls.

💡Tricep extensions

Tricep extensions target the triceps, which are a significant part of the arm's mass. The script describes a crossover tricep extension exercise, which is paired with pull-ups in a superset to build arm size.

💡Progressive overload

Progressive overload is a principle in strength training where the intensity of workouts is gradually increased over time. The video encourages viewers to progressively overload their workouts by adding weight or doing more reps each week to continue muscle growth.

💡Dips

Dips are an upper body exercise that primarily targets the triceps and can also engage the chest and shoulders. The script describes using two chairs to perform dips as part of the at-home workout routine to add more muscle definition and size.

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.