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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. I’m talking to the skinny guys today. Now
don’t worry, it’s going to be helpful for all, but I’m going to get inside the minds
of the skinny guys because I know what the hell you’re thinking. I’ve been one and I
know how to get you a lot bigger than you are right now because I know the things that
you should be focusing on. Today I’m going to tell you exactly what to
focus on in your workouts if you don’t want to be skinny anymore. The first thing I’m
going to tell you to do – shocker – is get your ass to the gym. Now, it’s not about
telling you to start working out. You already know that. You’re probably already doing that.
I’m saying get yourself to the gym. Face your fears. Remember I said I was going
to get in your head? I know what you’re thinking. You’re maybe a little nervous to go to the
gym because you’re afraid of the ridicule being the skinny guy. You look around, you
see all these guys lifting heavy weights, grunting, groaning, intimidating. You’re sitting
there holding 20lb dumbbells in your hand thinking you’re not going to measure up to
them. You know what, guys? Screw that and screw
them because anybody at the gym that would ridicule you for the weights that you’re lifting
has no bearing on you. It doesn’t even deserve your concern because that’s a dick. Nobody
who’s been where you’ve been at – all of us have started somewhere and most guys in
the gym are going to respect your pursuit. They’re going to respect the fact that you’re
there despite how thin you might be, doing what you need to do to change that. I can
tell you that right away, that 99% of the guys that you maybe think are intimidating
are probably respecting the shit out of you because they know what you’re been through.
If they’ve been there themselves they know more than that. The idea is, make yourself accountable and
face your fears. Unless you have to work out at home for a particular reason then get there.
I’m telling you, you’re going to find more out of getting there because facing your fears
in just that one move of arriving at the gym is going to set the stage for everything else.
Now, when you’re there, the most important thing to do is simplify. Find one exercise per major muscle group to
focus on. What am I talking about? Well, major muscle groups are your chest, your back, your
shoulders, your legs, and your arms – your biceps and triceps. Obviously your core is
thrown in there as well, but we’re not going to worry about that so much. We’re trying
to build as much muscle as we can. So of those six major muscle groups, pick one exercise. I’ll give you a head start. I think you should
focus on a bench press. Not necessarily with dumbbells because you might not have the coordination
yet to handle the independent dumbbells, but use a bar. Do a bent over row for your back.
Do a squat for your legs. If you can’t do a squat because you’ve either got knee problems,
or back problems, then maybe try a dead lift. I personally prefer dead lifts more than I
prefer squats for my particular case for my knees. Do an overhead press. Do a barbell
curl and do a lined tricep extension, okay? These are exercises that have two things in
common. One: they’re compound. They usually involve multiple joints. We want to start
trying to build your coordination on these movements and allow you to become stronger,
allowing different muscles to work together. The second thing is, they allow you to eventually
overload. So let’s just look at a case of the arms. A barbell curl is always going to
be the heaviest bicep exercises that you will ultimately be able to do. You’re not going
to be able to do more on a concentration curl than you are in a barbell curl. So I want
you to focus on those bigger exercises, okay? Now, how are we going to break them up? I
want you to start by simplifying again. I know that people will probably tell you
to start doing total body workouts because that’s the best way for a hard gainer to build
and – no. What I’d rather you do is actually conserve your energy towards those movement
patterns on particular days. So, break it down into, again, movement patterns. Pushing,
pulling, and legs. You do those once a week; each one, once a week. Now, what are we looking
to do? You’re looking to groove those movement patterns,
first and foremost. Guess what’s going to happen? That uncomfortable feeling of going
to the gym might get a little bit more uncomfortable temporarily because you might have to back
down the weights that you’re using. So on an overhead press start with the bar if that’s
all you can handle. What you’re trying to do is learn the movement pattern. Groove that
pattern. With a bent over row – what good is doing
a bent over row if you’re doing it like this? I see so many skinny guys and young guys that
are in the gym trying to do it. It doesn’t even have to be young. It could just be beginners. You might just be starting to work out at
45 years old, but you don’t want to be doing it out of this position because what you’re
doing is you’re not only not growing as much as you can because you’re not optimally stimulating
the muscles that you’re trying to work, but you’re setting up bad patterns to just carry
over into more shit workouts down the road. So, lighten the bar and learn the technique.
Once you’ve got the technique on those exercises then the fun comes in. now what you start
doing is you start adding weight to the bar. When you add weight to the bar you have to
ensure that you can still nail the same control of that movement as you did when you were
just starting out. If you can, you add more weight. If you can again, you add more weight. This might happen really fast for some guys
because you’re going to build up that neurological strength a lot faster. For others it may take
a little bit of time, but as you continue to add that weight to the bar and you continue
to master the command of the movement, you’re going to see things changing, I guarantee
you. When it does, you can start to add a second exercise from each muscle group. Again, try to think big, but think just one
step down from where you were. So maybe you add a lat pulldown, or a pullup if you’re
training at home for your back. Maybe you add a lunge, a great, single, unilateral exercise
for your legs. A more athletic exercise – you can add it to your squat, or your deadlift.
Maybe you add a push down – a weighted push down – for your triceps to add to that tricep
extension. The idea is, you still want to do the last
thing I’m going to tell you here and that’s push every single time. Don’t leave anything
on the table. If you’re comfortable with that weight – in other words, you’re in command
of the weight – then make yourself uncomfortable. It goes back to the video I did a few weeks
ago. Make yourself comfortable being uncomfortable. If you have the movement pattern down, you
know how to command that weight, then make yourself uncomfortable. If you push yourself
to the limit each and every time, skinny guys start finding that they’re not so skinny anymore.
There’s a whole other component here of diet and nutrition. We’ve talked about that in
other videos and I can cover that in a future video if you want me to, but when it comes
to training that should be your game plan each and every time and I promise you, you
will not be skinny for that much longer, all right? Push at every opportunity. Don’t let those
guys pull you down and make sure you have a game plan in place and hopefully this video
has given you just that. Also, I hope it’s given you maybe a little bit of inspiration
from a guy that used to be in your position, in your shoes, that faced all the same fears.
Now we’re going to conquer all those one by one. All right, guys! If you’ve found this
video helpful make sure you leave your comments and thumbs up below. If you’re looking for a plan that lays the
foundation and does what I just told you and helps you to start getting the confidence
as you crush exercise after exercise leave your comments and thumbs up below. If you’re
looking for a plan that lays the foundation and does what I just told you and helps you
to start getting the confidence as you crush exercise after exercise, building upon one
workout at a time, then head to ATHLEANX.com and get our ATHLEANX training system. In the meantime, I’ll be back here in just
a couple days to give you more of what you guys want to see. Leave your comments below
and I’ll make those videos for you. I’ll see you later.

100 thoughts on “Workout Plan for Skinny Guys / Hardgainers (THIS BUILDS MUSCLE!)

  1. politeness at the gym is key. I was at the gym once and there was two guys, one of them real skinny the other was a little bit bigger than me. I'm no huge but i know what my body can do, anyway…the bigger guy of the two made his friend barbell squat press with 40kg! first try….the dude went down then came half way back up and started tilting to the left!!! (No clips either) the weight started slipping off…..all i did was help him steady and his friend was like "Don't worry mate"…..i was like are you serious??? i was doing a T lift next to you? if i didn't wait for my reps that could of landed on me.

    Be aware of your surroundings too!

  2. I have breast muscles now. They are so small but they are there. Still pretty skinny but every morning when i look at myself after my workout and run, i feel like Sylvester stalone, dont misunderstand me i am not cocky, i have just accepted where i am now and Want to keep pushing.

  3. I go to the best gym in my city…..All the instruments are max but the instructor is not giving me much importance…Besides the other gyms are bad as hell. In this situation what to do Sir …Please help me! I'm skinny too..

  4. The thing is, is that the closest gym near me is 30 minutes away, and it costs over 100 dollars a month

  5. Please help! I have been working for almost 3 months now and I'm an ectomorph. Yet despite a ton of research, contracting the muscles, eating eggs and three 8 oz protein meals a day, I am getting a belly more than muscles. What am I doing wrong? I'm not eating junk food except some oreos and a soda in the last two weeks, but I don't think 2-4 days of eating bad foods would expand my belly this much. Do I need to be doing cardio or ab/core exercises? I just want to gain some muscle mass and not look so skinny while keeping my belly from making the biggest gain of my body parts.

  6. I can only go too gym twice a week and parents won't let me get bigger weights. I am 15 and can Bench 55kg which I know isn't much.

  7. I'm not allowed to go to the gym idk why but I'm not plus the day after I watched this vid the gym turned into a salon for some reason

  8. Whats funny is that when i first started to go to the gym, a bunch of big guys would always tell me what im doing wrong without me asking.

  9. Step 1) Simplify – find one exerciese per major muscle group – use a bar to help with co-ordination:

    Major muscule groups:
    Chest – bench press
    Back – bent over rows
    Legs- squats/dead lift
    Shoulders – over head press
    Biceps – barbell curls
    Triceps – lying triceps extension

    core as well

    1- Keep continuous tension on the desired muscle

    2- Use a slow rep cadence (five seconds)

    3- Keep the time under tension around 60 seconds (that is 12 reps with a 5 second rep cadence)

    4- The workouts should be short (under 45 minutes) and relatively hard

    5- Give yourself adequate time to recover from the workouts

    6- Maintain a positive energy balance (eat more calories than you burn)

  10. So do you have to do one work out all days in week or everyday new work out like one day chest the other day legs the other day shoulders or you be like a whole week shoulders then next week legs ????????

  11. I know that this video is old but, I'm a skinny guy and have been lifting for about 2-3 months now and can now bench 100 pounds. Is that good?

  12. I'm pretty skinny and I've been binge watching Athlean-x since I started up again 2 months ago. The results I've seen in that span are great. I'm getting in better shape than I've ever been. If you're new to lifting, do what I did and binge watch his videos, even watch the important parts over and over until its cemented in your brain. Sometimes I'll go into the gym and get frustrated about how I'm not activating the muscles I want to activate. Then I'll come on here and find an athlean x video pertaining to that, study it and go back and try it again keeping in mind what I learned from the video, and all of a sudden I start feeing the muscle contraction. Don't just binge watch the videos, think about how you're going to incorporate what he's talking about into your workouts, make sure you don't give yourself any excuses and get your ass to the gym as much as possible and learn to love it.

  13. Hello last year I started at the gym I am very skinny 50 kg after 3 months I started to bulk and now im 60kg but the more I eat and lift heavy weights I often have more body fat that muscles I think my body is not a hard gainer in fat but hard gainer in muscles.. By the way im 16

  14. I know this is an older video and I doubt very many people or on here replying to comments, but I'm at a stage where I'm kinda more advanced than this workout, what other exercises should I add? also how long should this workout be done for? does it have to be changed to avoid adaptation etc.

  15. I'm 5 foot 10 and 128 lb. My exwife left me and just married a guy that's 6 foot 4 and I'm guess around 265 lb. I wanna get buff and look good not only to show her I can but for me also. Thanks for this video!

  16. I went from weighing about 90 pounds as a Freshman in high school at 5’11” and was incredibly skinny. It’s not like I was anorexic since I ate a lot at that time in my life. I came out of high school weighing about 170 at 6’3” and muscle gain due to my diet consisting of a TON of carbs(like 6’000 calories of protein and carbs a day) and staying committed to the workouts with the Varsity Basketball team.
    I’m still a little skinny right now and would like more mass and definition, but I was able to dig myself out of that “twig” nickname.

    Just commit yourself to the training and you will see results.

  17. My problem is nutrition can someone gimme a food plan that isnt too expensive? Just something for enough calories

  18. I’m the skinny guy and I’m also 14 but idrc when there’s a ripped guy next to me I just respect them

  19. For all you skinny/scrawny guys/girls listen up. You dont need to go to a gym to start working out. All you need is at least dumbbells and a barbell with a bench. Or even just dumbbells alone. That's how I started off. Then you need to stick to a workout routine and follow it. Once you see results with your workout routine change it up so your body wont adapt and You wont grow. You need to have discipline. You have to be ready to push yourselves twice as harder than the average human being gifted with an average body. You're body burns calories really fast so you also need to eat! Yes eat! Im talking about not skipping a meal. You need to consume food. Breakfast lunch and dinner with snacks in between. Trust me I know how hard and frustrating it can be. Just because youre skinny doesn't mean you're weak. You can be shredded as fuck I've done it before. All you gotta do is grow my brother and sisters. You dont ever have to be worried about trying to lose weight cause you're not fat! Only way you gotta go is up to the top. Grow!

  20. maybe you guys just can check the videos about – how to pick up a girl :)))) cheaper, less effort and you can eat whatever you want:)

  21. Reason I haven’t been going to the gym or working out at all is not because I’m scared of what others will think, simply because I really don’t know what the hell im doing, hence why I’m watching these videos. Last time I worked out was two days ago and I think I hurt myself because I’m still sore

  22. I am 13 and people say that a book could beat me up because I have all a’s and I am a athlete wtf do I do help anyone

  23. Sup. I am 13 (turning 14 in a month) and I eat as much as I can, I am 45kg but cannot put any more on. I can eat so much, and I do, but it doesnt matter if I eat 5 burgers a day with some vegetables and other stuff for a week or eat straight up healthy but a lotbut I simply cannot put on weight, my metabolism is so fast. Is there any point to workout (also I can’t go to the gym because in my country you have to be atleast 15)

  24. "Compare yourself to who you were yesterday, not to who someone else is today." – Jordan B. Peterson

  25. 46 kg and 162cm at 22 years old… I'm skinny and short.. Most of the girls said to me that if only I'm a little bit taller they would date me but I realised that I won't grow any taller, that's why I'm looking to improve my body weight.. But, I don't see any improvement in my body weight even after consuming a lot of protein powder, mass gainer and a lot of workouts. I think I'm doomed this way :')

  26. I’m skinny, it was really easy getting a six pack but I want bigger arms and bigger chest

  27. This video should be put on all gyms around the world and fucking motivate yourself with the first 3 min of this video.

    I will give an update 3 months from now. I am going to change.

  28. We’re all at the gym just trying to better ourselves .. there’s no need to bring each other down

  29. Why im getting more skinny when working out? I use heavy weight with good form. I train 5 Days push pull legs, I try to eat healthy. I havent use suplements… I just bought beast proteíns

  30. I thought people would be very judgmental at the gym. Because of young I am, huge guys often come over and gives me tips.
    The gym is pretty nice 🙂

  31. I always go to gym with high hopes, but as soon as i start with the exercises i feel week i get demotivated and after a while i stop going to gym and ive never seen my body changing. Now i just focus on my study and hopefully ill find a women with the skeleton i have :).

  32. I was 6'1 135lbs and when I finally stopped being scared to go to the gym, a lot of the regulars saw me as a clean slate to practice teaching onto, the rest of the guys have their headphones on and don't even look at anyone else

    It was definitely the opposite of what I was expecting.. No judgement from anyone, just people excited to see me cop those easy early newbie gains

  33. Wow i wasnt having any hard time going to the gym/ feeling ridicule.. didnt know i had to be but after seeing this video i sure am ;(

  34. Bro i am 16-17 i started exersise and how i workout is 2day workout day rest first 2days shoulder-back, arms,chest and after rest day i do legs,abs and if i eat enough i also some extra

  35. I’m 14 and I’m a pretty skinny guy, short and pretty skinny, but I’ve been working out since about a year now and THERE ARE CHANGES, if you don’t see changes immediately, don’t give up to fast, you got to work through it and keep motivating yourself, your videos always motivated me and showed me good advice and to all my skinny guys out there, don’t give up!

  36. I'm a skinny guy that works construction with gym junkees and they ask me to lift shit for them they can't , the gym don't scare this toothpick

  37. I once wasn't paying attention while benchpressing. I only was warming up and learning the movement. And I thought I put it right back so like I finished warming up. But then the thing fell on my face. Two extremely buff guys that were taller then me (I'm even 6'2) immediately started helping me. And they said that if I focused and if I wouldn't stop training. I would be extremely buff, it really motivated me

  38. Honestly the idea of being nervous at the gym never crossed my mind until I saw ppl talkin about it on YouTube

  39. Well i am 18 I've always been skinny and then i joined a gym a couple months back and The things jeff said are true .. You've been an inspiration to me.. And many more.. I'll be loyal to you. Man..!! Respect and Thank you… I don't feel skinny any more even though i am 60kg and 5'11 .. I really don't after seeing this video.. Many many times. I feel good.. Thanks

  40. I am the same height as you 5.8 , I have a 6 pack ,but only wait 152 ! And I am 52 it doesn’t help I know gets harder as you age ! I watch your videos it helps allot!! Thank you so very much!!!! Keep the good work you are amazing!!!!

  41. day 1 -upper body / day 2 lower body .

    simple multi-joint exercises, a small amount of repetitions (5-10 max )a large weight. Training 1, break ,2, break, one, break etc (break 1 day). Weight management

  42. Did my first day… fuck my arms are dead.

    And idk what's wrong with my legs but I did 10km cycling, 10km running and they feel like I was on the couch the whole day.

  43. Is this any good?
    Monday: shoulders & back
    Tuesday: chest & arms
    Wednesday: legs
    Thursday: shoulders & back
    Friday: chest & arms
    Saturday: legs
    Sunday: rest

  44. You guys just keep working out. 6-7 months ago i was weighing 111 lbs … now i fluctuate between 129-133. I didn’t even do compound movements because I didn’t even really have a workout plan. I can only imagine the results you guys will get. Don’t be afraid to go to the gym, fuck the people that might judge you, they ain’t apart of your life. Keep having fun and lifting

  45. One time at the gym some big dude at the gym asked if he could give me some tips on an exercise I was doing for shoulders so I wouldn't injure them, was a super nice guy, don't be afraid skinny dudes most of the guys are cool lmao

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