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 and get the ATHLEAN-X Training System. Start training like an athlete and start looking like one faster than you ever thought before.

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High Protein Builds More Muscle and Increases Fat Loss

When considering protein intake (not to mention any number of other topics), don’t just trust one source of information. What I mean is, look at the research, but don’t just take every protein study at face value, because so many of them contradict each other. As a scientist, I’ve learned how to interpret data, taking into account the physical state of the subjects (ie, trained versus untrained), the type of training program followed during the experiment, and a host of other important details and limitations in a given study.

In addition to the research, consider actual results you’ve experienced personally as well as results achieved by others. So many “experts” in this field won’t take any results seriously unless they’re published in peer-reviewed journals. Trust me, I like the journals. I subscribe to them, I’ve been published in them and I’ll continue to support them. But when I bump my personal protein intake from 1 gram per pound per day up to 1.5 grams per pound per day and see great results in size, strength and fat loss, I take that into account. And when I get the exact same feedback from hundreds of thousands of individuals bumping up their protein the same way and getting bigger, stronger and leaner as well, I’m sold.

In the case of high protein diets, specifically 1.5 grams per pound daily, the debate is over. Research proves it works, and so do the results we see every day by hard-training individuals following this recommendation.

Taking in 1.5 grams not only works better than 1 gram for building size, but it also helps burn more fat. Case closed.