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Workout Plan for Skinny Guys / Hardgainers (THIS BUILDS MUSCLE!)

Get the complete workout plan to build muscle in 90 days

Skinny guys and hardgainers have a very difficult time building muscle. Usually the issue is two pronged with both their workouts and nutrition plan to blame for their lack of muscle size. In this video, I’m covering the mistakes made in the workouts and giving you a workout plan for skinny guys that will help you to start adding muscle to your frame without having to sacrifice your low body fat level you likely are starting with.

In order to build muscle as a skinny guy you have to look yourself in the mirror and confront your fears first. I know it sounds odd but it is a common problem that sets the roadblock up, preventing you from making any progress. Many hardgainers will fear going to the gym because they don’t want to face the ridicule of the bigger guys around them. That has to stop today. In fact, you’d likely find that if you talked to the majority of these big muscle guys that they would admire your pursuit of change and might even sympathize with you having taken that journey themselves already.

Once you get to the gym it’s time to start simplifying your workout plan. The biggest problem with skinny guys is that they try and to more rather than less. It’s an obvious mistake and one that I can see why people make so often. That said, if you are not enhanced and are a natural lifter, doing less is almost always the first step to take rather than trying more.

That said, you want to pick just one exercise for each of the six major muscle groups in your body. These are your chest, back, shoulders, legs, and arms. The exercises you choose should be compound in nature and hit multiple muscles at one time. Not just that but these exercises allow you to gradually load up the weight over time as you get stronger. This is why you would pick a barbell curl instead of a concentration curl.

Once you identify the exercises you are going to use (my suggestions are provided in the video) then you want to actually lower the weight you might be inclined to try and use. Remember, your discomfort in the gym might make you try and compensate by swinging around weights that you simply cannot command. Don’t do this. Instead, back down on the weight and make sure you can actually lift it with good form and own it.

From here, the fun begins. Add weight to the bar on every exercise at every opportunity. Soon you will see that your muscles will grow almost before your eyes. You will gain confidence and you will see muscle growth that will inspire you to keep going. Your only goal at this point should be to be sure you are pushing yourself as hard as you can. Only when you get comfortable being uncomfortable will you see the gains continue to come at a rapid pace.

If you are looking for a complete workout plan that helps you to build the foundation of strength needed to pack on muscle size and mass, then head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and start looking like one faster than you ever thought before.

For more videos on how to build muscle as a skinny guy or how hardgainers can add muscle mass, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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  1. Jhandyrs Hurtado

    What do you think about Squatting everyday?

  2. I'm a little confused…he said to do only 1 exercise for each major muscle group, so then how long would my workouts be?
    Say, I'm only working out my biceps and back one day, by doing each exercise for about 3-4 sets, wouldn't the workout only last about 10 – 15mins?

    How many reps per muscle group should I be doing?

  3. I found myself stuck away in a job where I had to lift heavy boxes or glass doors up 4 floors and I had to make myself do it even tho I couldn't lift the glasses for long I had to carry all that up the stairs almost daily. I had to push my body beyond my limits and my body started gaining muscle mas quickly I got comfortable with pushing my self.

  4. I work at a gym,so yea if you’re new dont be afraid to start.Its gym stereotypes tbh,no one is going to laugh at you for lifting light etc. and everyone will try to help u if you dont have proper form.Few days ago i had a reg guy from gym doing complete workout with young new gym member,even tho he doesnt know him.

  5. Here’s a diet plan that I’ve heard has helped people gain mass and lose the fat 🙂 https://bit.ly/2JNkrfD

  6. What exercises could I substitute with bodyweight exercises? I don't have access to a gym or any weights yet but I want to get started somewhere

  7. Can I do this at home, sir

  8. So ive got the eating down lol. Im 31, 6'2 and 150 pounds. Ive always been that skinny guy. And yeah, i guess ive always been "nervous" about going to the gym for that fact is feel like people were laughing at me. But you just convinced me to get the fuck over it and go. Not saying I'm old by any means, but now is the time to shit or get off the pot. Thanks for this video.

  9. I can personally relate to going to the gym and being afraid of the big strong musclcular jocks. And starting to learn the movements with light weight. Those are the guys that you can talk to and ask how do I improve a specific part of my form and my lifting. They will talk with you because they know what it was like being you and when they see you learning the motions with a bar. They have massive respect. Because the know it look demining they did the same thing or even some didn't. But the fact that you are at the gym is enough for them to come up to you and talk with you. I mean my nick name for the longest time at the gym was skinny I was a tall lengthy guy of 125 lb. But the people who weren't calling me this were the jocks and the muscular guys. Now these are the people who jokingly call me skinny now but I'm. 05 percent body fat and 145 lb of muscle and now I'm the way the jocks are and I even work out with them often but I still have respect for any one who takes the time to go to the gym and improve themselves the correct and safe way. I just realized I made this in to a college essay, but it got my point across. Now you, go and get that bar and show every one that you will improve yourself, any one can do it, why not you?

  10. I am 14 teen 5,8 and 110 I’m skinny and I need help to gain weight i don’t know what to do

  11. Protein alone doesn't do SHIT for us. We need lots fat and calories.

  12. The only benefit of being skinny is that it makes your penis look bigger

  13. How many sets/reps would you have a beginner do on these core exercises???

    Great videos by the way!!!

  14. Plz answer my question its improtant for me …..am just 17 years old and am starting gym and am a skinny guy …. So do i need protein in this age….can i take or not….give me a solution

  15. I'm a really skinny guy what is a proper protein for me?

  16. my bench press is older but the bolts holding the weights on snapped on so i am stuck with 40ibs till i get another bar

  17. Good advice

  18. Nearest gym is 1h away
    Can i do it at home?:(

  19. I’m 165 and I’m going to hit 180. I changed my diet, much more healthy now. And I’ve been hitting the gym 6 days a week.

  20. Cheers for this, I've been looking for "skinny hardgainer workout" for a while now, and I think this has helped. You ever tried – Yeyandon Hardgaining Transformer – (search on google ) ? Ive heard some pretty good things about it and my brother in law got cool success with it.

  21. This was great, I've been looking for "hardgainer success stories" for a while now, and I think this has helped. Have you ever come across – Yeyandon Hardgaining Transformer – (search on google ) ? Ive heard some interesting things about it and my colleague got great success with it.

  22. This was great, thanks, I've been looking for "hardgainer workout and diet" for a while now, and I think this has helped. Have you ever come across – Yeyandon Hardgaining Transformer – (search on google ) ? Ive heard some awesome things about it and my cousin got great results with it.


  24. Sir pls upload a vid specifically on how to start lifting weight and when to increase it and from where new comers can start

  25. Antonio Lambranca

    Great motivational video with even better tips. Thank you.

  26. What’s if you’re too young to go to a gym?

  27. Muhammadyousaf Khan

    I am 5 and 10 and i am hardly 140 pounds I want to know about the workout plan to gain mass like how many reps or set i should do and what exercises are useful cuz i couldn't put even 2 pounds in me

  28. Antanas Posiunas

    I'm new to this channel… and I absolutely love it ❤👊 Keep up the good work and thanks for the advice! 🙂

  29. Give some tips bro

  30. Bro I am so slim I eat so much and do exercise but there is no change in me

  31. You're a legend

  32. I wanted to know that going gym will be beneficial for me or not because phsique is like skinny guys so what should I do

  33. Hi im 6-1 amd skinny i currently weight 107 and my matablism is extremly fast how do i gain weight? Plz help

  34. Love you Jeff 🤘appreciate your support for us..

  35. How many sets?

  36. You r skinny Jeff

  37. I am only 14 I can't go to gym

  38. Why do a lot of body builders think they are muscular when they are in fact obese?

  39. The whole beginning thing about facing your fears and respect in the gym earned a sub from me.

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