Skinny Guy Training

By Marwan / July 7, 2014

Skinny Guy Training

Six Rules for a Perfect Training Program if You’re a Skinny Guy

Remember, never fix something that isn’t broken, so if you’re a beginner bodybuilder and you like to select body parts to train based on how sore they are and it works, stick with what you’re doing.

On the other hand, if you’re skinny and looking for a plan that works for you, then this is an ideal place for you to be.

Here, you can find a wonderful resource for constructing your weekly training routine and a body part combination program that meets your needs.

This information is based on my own trials and experience. If you’re more into academia and research than experience-based information, then you’re still in the right place, because much of this information is based upon detailed studies.

Stop Chasing Two Goals at the Same Time!

You’ve probably heard me saying before “If you chase 2 rabbits at once both are likely to escape”.  Well this also applies to training and how it should be split up.

The one question I get asked all the time is “I want to build muscle and lose fat at the same time, how do I do that”? Guess what my answer is…focus on one goal at the time.

Keep in mind, each day that you wake is a new start and a new opportunity to morph your so-so, skinny fame into a body that you desire and will surely earn you some respect from other men and get you noticed by the ladies.

You should invest your time each day into working out at a gym, not just spending time there talking to the other bodybuilders about what works and doesn’t or chatting to the hot chick.

After you begin doing this, you can have the body that shows you’re in control of your physique and your destiny.

You HAVE the power to get the body and whatever else, for that matter that you want out of life if you believe in it.

Getting the body of your dreams is both an art and a science.

Stop your current routine of going to the gym and wasting your time. In other words, stop working on multiple body parts when the muscle groups that are assisting these parts aren’t fully recovered yet.

Is it really practical to expect your muscles to develop, when you don’t set them up to excel and train to their maximum capacity?

Your weekly training needs to consist of a well-planned workout that is based on your previous workout, as well as the workout to follow.

This is much easier when it’s just on paper, but one workout split isn’t the only method to break up your workout routine.

In fact, it’s just an instance where you can have a nearly perfect split. Mainly, this article is to help you understand that success relies on what you do today, what you did yesterday and what you’ll do tomorrow.

What a Lack of Planning Results In…

  • Let’s say you trained your chest yesterday, and you’re still sore from it the following day. When you’re at the gym, this pain will put a damper on your leg training.
  • Now, it’s arm day. Your biceps are swollen and you’re experiencing some tightness, because of the chin-ups you did yesterday. You will be in no condition to train your back today.
  • Your triceps are sore from the supersets you did on them yesterday. Since today is chest day, how are you going to bench press?

Maybe this sounds like something you’ve grown accustomed to; however, it’s an indication that there’s not any planning involved in your training.

During this article, I’ll give you an example of how a seven-day routine should look. It might sound like an overabundance of work, but if you’re serious about getting in shape, then it’s a necessity.

1. Remember that Big Muscle Groups Should Not be Near the Small Muscle Groups.

One advantage of training arms on a Monday is that they will be fresh when you’re training other body parts like your back, shoulders or chest.

Therefore, your arms need to be away from these parts when you create your plan, since your large muscle groups will suffer from working your arms the day before.

Additionally, science states that partnering antagonist muscle groups with agonist muscle groups consequently leads to a boost in the second group of muscles to be trained.

It is important to alternate how you train your arms on every Monday. For example, if you begin working on your biceps this week, you’ll want your arm workout next Monday to start with your triceps.

2. Make Your Legs Special.

Your legs should have their own day and skinny guys in particular should train their legs more often simply because of the anabolic hormones that it releases and the fact that you will consume so much energy training legs you will work up an appetite.  I suggest hitting a buffet on leg training days!

So let us say today is Tuesday, you should train your legs, due to the fact that skinny guys need to particularly focus on the leg muscles.

The fact that you trained your arms the day before is immaterial when you’re leg training, so it doesn’t matter if they’re sore.

3. Always Follow the Two Day Off, One Day On Rule.

Skinny guys are in luck with this rule, since it’s most likely the most effective muscle building split for their body type. Your glycogen reserves diminish as a consequence of two days of continual training; at least that’s what I’ve found to be true.

Moreover, strategically scheduling your rest days aids in the prevention of your glycogen reserve becoming low, which means you can train fresher on your workout days.

This method helps to guarantee you won’t have nervous system or hormonal fatigue throughout your workout on Thursday or Friday.

When you have that extra day on the weekend, it will ward off fatigue caused by your weekly training.

4. Chest and Shoulders Need to Learn to Share!

This is my personal favourite for body part combinations. They might both be large muscle groups that comprise your upper body; however, you haven’t trained your arms since Monday.

That means your shoulders and arms are well rested, so you can go until they can’t take any more.

Because of the location of the chest and shoulders, there’s a lot of overlap when it comes to muscle groups.

They both require pressing motions, and your shoulder’s anterior head is used a great deal when you’re exercising your chest. Personally, I work my upper traps on this day, as well.

Working your shoulders has a direct effect on your traps.

5. Your Back, Need I Say More?

Lightheadedness is oftentimes symptomatic of a back workout. Working on your back entails using a lot of your energy reserve; hence, you must have optimal energy and you shouldn’t be experiencing any tightness in your legs and lower back.

Just make sure your biceps have recovered to allow you to receive the most beneficial workout from weighted chin-ups and heavy rows.

6. Make One Day of the Weekend an Active Day.

Designate Saturday as your active day. Work on your cardio, calves and abs. Do a little cardio, but don’t exceed more than 40 minutes of it.

Sunday can be your day off to relax, but make sure you rest and eat on this day. What a life, huh? You get an entire day to take it easy and chow down!

Ask yourself if there are changes you can make to the routine you currently implement. I chalk up my success as a body builder to a well-coordinated schedule that leaves me without any doubt of what I’m going to work on each day.

My time and energy at the gym is not squandered on thinking about if this program is right for me. I can be reassured when I walk into the gym that it’s effective because I planned accordingly by using these six rules.

Leave me a comment below and let me know what workout schedule is best for you.




About the author


Hi, my name is Marwan and I set up this site to help skinny guys and girls just like you to end their frustrations and have the body of their dreams. I believe there are no limitations to what mankind can achieve.