Best Workouts for Skinny Guys to Build Muscle

best workouts for skinny guys

Being a skinny guy doesn’t mean you can’t pack on a nice set of toned muscles, luckily for you we have the best workouts for skinny guys that will give you hope with muscle building tips for skinny guys. Are you a fan of bodybuilding? Perhaps you’re a football fan, or even a fan of  basketball and soccer? What do all of those sports have in common? They’re packed full of people in absolutely amazing shape, who literally look like they’ve been chiseled out of granite. So if muscle gain doesn’t come naturally to you don’t sweat it, we have your back.

Looking for the best workout for skinny guys, here it is…

Best Workouts for Skinny Guys to Build Muscle

If you’re like most people who happen to be fans of these types of sports, then you’ll no doubt gaze upon those physiques with envious eyes, wishing that you too were in the same kind of shape as all of those other awe inspiring men. Say you’re a skinny guy for example, you could very well be pretty self conscious, and if you’re reading an article designed to help skinny guys pack on muscle, then that tells us that you almost certainly are self conscious, and would like to do something about your skinny frame. Well, you’ve most definitely come to the right place, so let’s get started with simple yet extremely effective muscle building best workouts for skinny guys tips for all you endomorphs.

Eat More and Eat Often

Best Workouts for Skinny Guys to Build Muscle

Want to gain muscle but stay in single digit body fat? Not going to happen I’m afraid, so you need to accept that fact right now. If you’re looking for just the best workouts for skinny guys to gain weight it’s reality check time, you need to eat, a lot! Now before we go any further, don’t think this gives you a free pass to your local pizza and burger place. Yes the occasional cheat meal is allowed, but for the most part, you need to be eating clean meals, little and often.

Say goodbye to processed foods

Best Workouts for Skinny Guys to Build Muscle

Cut out processed frozen ready meals, and foods packed full of saturated fat, and swap them for wholesome natural foods. Lean cuts of meat, pasta, rice, potatoes, vegetables, fruits, nuts, eggs, seafood etc, is what you should be consuming. Aim to eat between 4 – 6 small meals throughout the day, and always, always make sure to eat breakfast.

Find A Supplement

Top Causes of Sleepless Nights and How to Overcome Them

You may want to do your research to find a protein supplement to help you out if all of the extra eating is having a bad effect on your digestive system. If you are not a fan of creatine and other muscle building protein supplements there are several creatine alternatives out there that can still provide you with the extra muscle building boost without the negative side effects. Finally, make sure to drink plenty of water. Staying hydrated is vital.

Train hard

The Split Squat - How to Incorporate this Power Leg Exercise in your Workout - split squat with dumbbells

Whether you’re new to training in order to build muscle, or you’re pretty knowledgeable, you need to really push yourselves in the gym, if you want the ultimate workout routine for the best workouts for skinny guys to gain muscle. Stick with compound lifts, and mainly work with free weights to begin with. Machines are great at isolating and toning muscles, but if you have no muscles to begin with, this is kind of pointless.

Search the net for compound lifts, and make sure you read up on exactly how to perform each lift. Do not cheat! Make sure to perform each exercise to failure. If you bang out 10 reps and stop, when you could easily have gotten another 3 or 4, then you’re not working hard enough.

Get an adequate amount of Rest

Take sleep and get enough rest

If you are going the supplements route keep in mind that supplements are generally used when you become more advanced, which won’t be for a few weeks or months. If you supplement or not, make sure to rest! Many people make the mistake of training for 3 or 4 hours a day, 7 days a week. You don’t grow in the gym, you grow in your bed.

Training breaks down your muscle tissue, your body rebuilds this tissue bigger and stronger, while you sleep. Training 4 days to begin with is perfectly adequate as you need to give your body time to adjust. The more experienced you become, you could look at adding an extra day, and changing your routine up a bit.

Top Exercises for skinny guys to gain muscle

Barbell Clean & Jerk Step-1 - Clean

If you are already starting out with a  smaller build you will need to do double the work to get a better result. Here are some exercises that will fast track you on the way to big brawny muscles with the right work ethic and workout plan.

  • Barbell Squat
  • Dumbbell Bench
  • Barbell Russian Deadlift
  • Single Arm Rows
  • Lateral Front Raises
  • Tricep Pull Downs
  • Leg Press
  • Hamstring Curls

Workout for tall skinny guys

Setting the bar height before workout

Having a long and lean frame, with long limbs doesn’t mean you are doomed to scrawny muscles. Sitting at the bench and cranking out a million reps like shorter armed guys that only need to push for 6 inches is not going to cut it for you tall skinny guys. However there are several training modifications that will get you to the right amount of muscle gain to balance out your physique.

Front Squats

Instead of your typical 4 sets of 10-12 reps, 4-8 reps of a higher weight will get you the intense burn that you need to build muscle without tiring you out. Also carry the bar in front so you can better balance and get more out of the exercise.


The dreaded pull-up is every tall man’s Achilles heal. However, if you can get the timing right along with right technique you can tap into some major upper body muscle gain. Just modify your workout to 4 sets of 5 reps. If you are working out at the gym you can also use the pull-up machine to give you extra leverage.

Russian Deadlift

Use your height to your advantage with the Russian Deadlift. With a longer reach and lift transit time you will maximize the benefits of the deadlift with a longer time under tension than some of your shorter skinny guy counterparts. Just make sure that you use proper form and don’t pick a weight that will strain your lower back.

Workout for skinny guys at home

 muscle building tips for skinny guys

Just because you don’t have a fancy gym membership doesn’t mean that you can’t gain muscle at home. If you are really serious about your skinny guy at home muscle gaining workout follow try this workout for your path to success.


Yes, we are taking you back to gym class with good old fashioned calisthenics. This means push-ups, pull-ups, wall sits, calf raises, lunges and sit ups. These classic exercises have made the test of time for a reason and with the right plan and dedication you can ditch your skinny guy look in no time at all.

Resistance Training

If you do require equipment you should invest in resistance bands or TRX training straps that can be easily stored away without taking up a ton of space. You can use resistance straps to perform reverse pull ups, single leg squats, dips, pushups, really the possibilities are endless. Just use your imagination and common sense (of course) and make sure you are tied down to something sturdy.

If you are serious about your skinny guy workout plan and muscle gain efforts, keep a journal. You will need to track your workout reps, sets and make sure you continually improve from week to week. Also take photos and measurements (with a tape measure). Keep all of this info in your journal with dates and times so you can watch your progression. If you aren’t a fan of pencil and paper there are several fitness apps or your notepad that can get the job done as well. Just make sure you track your journey so you can revel in the amazing progress you have made and don’t forget to follow the muscle building tips for skinny guys above.

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