{"id":50471,"date":"2023-03-31T11:13:23","date_gmt":"2023-03-31T11:13:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50471"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"workout-plan-for-skinny-guys","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/","title":{"rendered":"The Ultimate Workout Plan For Skinny Guys To Get Swole"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Skinny_Guys_And_Their_Metabolism\" >Skinny Guys And Their Metabolism<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Why_Does_Knowing_Your_Metabolic_Type_Matter\" >Why Does Knowing Your Metabolic Type Matter?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Eating_More_Food_The_Secret_For_An_Effective_Mass_Gain_Workout_Plan\" >Eating More Food: The Secret For An Effective Mass Gain Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Clean_Bulking_Pros_And_Cons\" >Clean Bulking: Pros And Cons<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Dirty_Bulking_Pros_And_Cons\" >Dirty Bulking: Pros And Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#The_Bulk_Up_Workout_Plan_For_Skinny_Guys\" >The Bulk Up Workout Plan For Skinny Guys<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Monday_Chest_And_Triceps\" >Monday: Chest And Triceps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Tuesday_Back_And_Biceps\" >Tuesday: Back And Biceps\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Wednesday_Rest_Or_Active_Recovery\" >Wednesday: Rest Or Active Recovery\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Thursday_Shoulders_Traps_And_Abs\" >Thursday: Shoulders, Traps, And Abs\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Friday_Legs_Calves_And_Glutes\" >Friday: Legs, Calves, And Glutes\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Saturday_Rest_Or_Active_Recovery\" >Saturday: Rest Or Active Recovery\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Sunday_Rest_Day\" >Sunday: Rest Day<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Tips_On_How_To_Take_Your_Gains_Up_A_Notch\" >Tips On How To Take Your Gains Up A Notch\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Progressive_Overload\" >Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Rep_Range_For_Different_Goals\" >Rep Range For Different Goals\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Reps_In_Reserve\" >Reps In Reserve\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Rest_During_And_After_Training\" >Rest During And After Training\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Mind-Muscle_Connection\" >Mind-Muscle Connection\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#Supplements\" >Supplements\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Growing up as a skinny, scrawny kid, it might&#8217;ve seemed that you had two options\u2014 become the emo skater guy who fades away into obscurity or the nerd who spends his entire life indoors figuring out how to build a new app.\u00a0<\/span><span style=\"font-weight: 400;\">Not that either path is bad\u2013 they\u2019re both incredibly rewarding. But if you want to take a third path and bulk up like the jocks who used to make fun of you, it\u2019s possible! The thing about bulking up is, especially for those who are naturally skinny, it takes more than just working out and eating right.\u00a0<\/span><span style=\"font-weight: 400;\">You need to understand how your body works, in order to really activate those muscle fibers and get that swole look. It\u2019s not magic, but there are definite science-backed tips to make sure you don\u2019t waste any time in the gym.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, you&#8217;ll find a workout plan for skinny guys to get swole, as well as some science-backed tips to use when you hit the gym. Ready? Let&#8217;s get started!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Skinny_Guys_And_Their_Metabolism\"><\/span><b>Skinny Guys And Their Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First things first, it\u2019s important to figure out your metabolic type. You see, everyone has a different metabolism, and it\u2019s essential to tailor your workout plan accordingly. This means understanding your individual physiology, which includes factors like body type, <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-women\/\">basal metabolic rate<\/a>, and energy levels after exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546690\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From there, you can determine the right kind of intensity for your workout plan. Whether it\u2019s high-intensity or low-intensity, including the number of reps you should be aiming for, you\u2019ll surely be able to figure it out. As a skinny guy, chances are high that you fall under the \u201chard-gainer\u201d category. This means your body takes longer to build muscle, which is why a lot of people mistakenly believe that it\u2019s impossible for skinny guys to get swole.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The scientific term for this <a href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\">body<\/a> type is \u201cectomorph\u201d (<\/span><a href=\"https:\/\/www.uh.edu\/fitness\/comm_educators\/3_somatotypesNEW.htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). An ectomorph has the following characteristics:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A tall, lean, or thin frame\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Little body fat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low muscle mass percentage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hard time gaining weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fast metabolism\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quick to lose fat and\/or muscle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">An ectomorph\u2019s greatest asset is its fast metabolism. This means that you can burn fat and calories quickly, allowing you to build muscle at a faster rate than someone with a slow metabolism.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But to do that, you need to understand how your body works. This includes understanding the principles of training and diet so that you can create a plan tailored to your <a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-at-home\/\">individual needs<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-47294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-1024x577.png\" alt=\"workout plan for skinny guys\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Does_Knowing_Your_Metabolic_Type_Matter\"><\/span><b>Why Does Knowing Your Metabolic Type Matter?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You&#8217;ve probably heard the saying, &#8220;you can&#8217;t out-train a bad diet&#8221;. This statement rings true even for skinny guys, especially since diets are the key to gaining lean muscle mass. No workout plan under the sun that will save you if your diet isn&#8217;t on point.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And by on point, we mean a <a href=\"https:\/\/betterme.world\/articles\/sexy-front-tie-support-top-for-dance-workouts\/\">caloric surplus<\/a> combined with a balanced diet to provide your body with the right nutrients. However, it\u2019s not just about calories and macros\u2014it\u2019s also about timing. A fast metabolism essentially means that you&#8217;re burning calories at an accelerated rate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thus, it&#8217;s important to strategically time when you eat and what types of food you consume in order to make sure you&#8217;re always providing your body with the nutrients it needs.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/\"><i>Get Fit Fast: 7 Simple Steps To A Perfect Calisthenics Workout Plan For Beginners<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_More_Food_The_Secret_For_An_Effective_Mass_Gain_Workout_Plan\"><\/span><b>Eating More Food: The Secret For An Effective Mass Gain Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we get into the reps, sets, and all the <a href=\"https:\/\/betterme.world\/articles\/trendy-one-shoulder-tops\/\">fun stuff<\/a>, let&#8217;s talk about one of the most important elements for skinny guys\u2014food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re serious about getting swole, then you have to be serious about eating. This means eating more than you think you need; a caloric surplus is absolutely essential for building muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So first, you determine how much food you need to just maintain your current weight. This figure is called your maintenance calories (an online calculator can help with that).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have your maintenance <a href=\"https:\/\/betterme.world\/articles\/how-many-workouts-per-day\/\">calories<\/a>, add an extra 500 to 700 calories per day to that. This should bring you up to your total daily caloric intake, which is what you need to start <a href=\"https:\/\/betterme.world\/articles\/extra-support-micro-shorts-for-your-dance-workouts\/\">gaining weight<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How you go about hitting your daily caloric goal is up to you. Some people prefer to spread their calories out throughout the day in smaller meals, while others like eating three large meals. The important thing is to find what works for you and stick with it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Granted, skinny guys are more likely to benefit from smaller meals, since they tend to have smaller stomachs and higher metabolism.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The quality of your meals is a bit of a controversial topic. Some people swear by clean eating, while others prefer \u201cdirty\u201d bulking (i.e. including junk food in their diets).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, let&#8217;s briefly cover both.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-47288 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1024x576.png\" alt=\"fitness\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Clean_Bulking_Pros_And_Cons\"><\/span><b>Clean Bulking: Pros And Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the best way to bulk, which means you\u2019ll mainly stick to whole foods like fruits, vegetables, meats, fish, nuts, and legumes. By eating a well-balanced diet full of nutrient-dense foods, you will not only meet your caloric needs but also ensure that you\u2019re getting the proper vitamins, minerals, and other essential nutrients your body needs to build muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keto, Paleo, and other popular diet plans can also be clean bulking diets, as long as you make sure to get the required calories. You may get additional health benefits from following these diets, but it&#8217;s important to note that the primary goal is still muscle building.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the downside, clean bulking is more expensive and requires a bit more culinary skill than dirty bulking. Also, meal planning, prepping, and cooking can take up a lot of your time.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\">change your life for the better<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dirty_Bulking_Pros_And_Cons\"><\/span><b>Dirty Bulking: Pros And Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dirty bulking involves eating a lot of junk food, like ice cream and candy bars. It&#8217;s often seen as the \u201clazy\u201d way to get calories, which can be true if you&#8217;re not careful.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The upside of this approach is that it&#8217;s a lot easier and cheaper than clean bulking since you can hit your caloric goals with convenient (and often inexpensive) foods. Plus, let&#8217;s face it, it&#8217;s fun to <a href=\"https:\/\/betterme.world\/articles\/hiit-jump-rope-workout\/\">eat junk food<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s not the best way to bulk since you won&#8217;t be getting the best nutrition for your body. While it might help you gain muscle, it also means that you could be consuming a lot of unhealthy ingredients, such as trans fats, refined sugars, and other processed foods.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-47275 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728-1024x577.png\" alt=\"workout plan for skinny guys\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207728.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Bulk_Up_Workout_Plan_For_Skinny_Guys\"><\/span><b>The Bulk Up Workout Plan For Skinny Guys<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know about proper nutrition for bulking, let\u2019s get into the workout plan. Building muscle comes down to literally tearing your muscles down, and then giving them time to rebuild. We&#8217;re talking about bodyweight workouts like lifting weights, then continuously increasing the weight, and eventually adding more sets (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2222798\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises are a great way to start because they can help you build strength and endurance without having to go to the gym. Push-ups, pull-ups, dips, and crunches are all great exercises that you can easily do at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve built up some strength, it&#8217;s time to move on to the free weights and machines in the gym. Start with compound exercises like squats, bench presses, bent-over rows, and military presses. These are the big four exercises that you should focus on if you want to build muscle. Make sure that you\u2019re progressively overloading your muscles (increasing the weight, sets, or reps with each workout) and giving them enough rest days in between. In that way, you\u2019ll be able to maximize <a href=\"https:\/\/betterme.world\/articles\/hiit-sprint-workout\/\">your muscle gains<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, many skinny guys who are starting out ask \u2014 must I go to the gym? We say, not really.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sure, getting to the gym has its advantages, like access to better equipment, trainers, and a motivation boost. But if you don\u2019t have access to a gym, you can still get strong and jacked with bodyweight exercises and eventually some home gym equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample workout plan that you can use to get started. This plan is centered on compound (aka multi-joint) exercises simply because they are the most effective for building mass. We&#8217;ve also thrown in a couple of isolation exercises to make sure you hit all the major muscle groups.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/push-day-dumbbell-workout\/\"><i>How To Choose Exercises For An Effective Push Day Dumbbell Workout<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-47271 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-1024x576.png\" alt=\"workout plan for skinny guys\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need to work out at least 4 times a week, but preferably 5 to 6.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Monday_Chest_And_Triceps\"><\/span><b>Monday: Chest And Triceps\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Bench Press &#8211; 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Dumbbell Press &#8211; 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips &#8211; 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close Grip Bench Press &#8211; 3 sets of 8 to 12 reps<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Tuesday_Back_And_Biceps\"><\/span><b>Tuesday: Back And Biceps\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent Over Rows &#8211; 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull Ups &#8211; 3 sets of 8 to 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Curls &#8211; 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer Curls &#8211; 3 sets of 8 to 12 reps<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Wednesday_Rest_Or_Active_Recovery\"><\/span><b>Wednesday: Rest Or Active Recovery\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Light cardio or stretching\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Thursday_Shoulders_Traps_And_Abs\"><\/span><b>Thursday: Shoulders, Traps, And Abs\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Shoulder Press &#8211; 3 sets of 8 to 12 reps\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upright Rows &#8211; 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrugs &#8211; 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunches &#8211; 3 sets of 15 to 20 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Raises &#8211; 3 sets of 15 to 20 reps<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Friday_Legs_Calves_And_Glutes\"><\/span><b>Friday: Legs, Calves, And Glutes\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats &#8211; 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Press &#8211; 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts &#8211; 3 sets of 8 to 10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges &#8211; 3 sets of 8 to 12 reps per leg\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Saturday_Rest_Or_Active_Recovery\"><\/span><b>Saturday: Rest Or Active Recovery\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Light cardio or stretching\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Sunday_Rest_Day\"><\/span><b>Sunday: Rest Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-47245 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_On_How_To_Take_Your_Gains_Up_A_Notch\"><\/span><b>Tips On How To Take Your Gains Up A Notch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you have the basics of bulking for skinny guys down, let&#8217;s move on to some advanced techniques that can help you take your gains up a <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-weight-loss\/\">notch<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Progressive_Overload\"><\/span><b>Progressive Overload<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A non-negotiable part of any bulking plan is progressive overload. This means increasing the weight, sets, or reps you are performing each workout to ensure that your muscles are being challenged and pushed to their limits. This is the only way that your muscles are going to learn how to build more strength and size.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the things you can do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the weight of your lifts by 5 to 10% every week\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the number of sets per exercise to 4 to 6\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the number of reps per set to 12 to 15<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\">propel your weight loss journey<\/a>\u00a0into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-47241 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692-1024x576.png\" alt=\"workout plan for skinny guys\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rep_Range_For_Different_Goals\"><\/span><b>Rep Range For Different Goals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Thankfully, those who came before us have already done the math, so you don\u2019t have to.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally speaking, the ideal rep ranges for different goals are as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 to 6 reps: Strength and Power\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 to 12 reps: Muscle Gains (Hypertrophy)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 to 20 reps: Endurance\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So if you want to bulk up, focus on doing 8 to 12 reps per set. Don\u2019t be afraid to push yourself more and try heavier weights, but always make sure that you are still in control of the movement, keeping proper form, and avoiding injury.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reps_In_Reserve\"><\/span><b>Reps In Reserve\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reps In Reserve refers to the number of reps you have \u2018in reserve\u2019 at the end of each set. That is, how many extra reps could you do if you really wanted to push yourself?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The number of reps in reserve varies from person to person, but as a general rule of thumb, aim for 1 or 2 reps in reserve. This will ensure you are pushing yourself hard enough to make progress, but not so hard that you risk injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider that you&#8217;re working out at least 4 days a week, should you really be pushing yourself to the maximum? Probably not.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_During_And_After_Training\"><\/span><b>Rest During And After Training\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest days are just as important as your workout days (<\/span><a href=\"https:\/\/news.fiu.edu\/2022\/rest-days-are-essential-to-your-fitness-journey.-heres-why.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Not only do you need to rest between sets, but also between workouts. Your muscles need time to heal and recover in order to get stronger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During a workout, resting in between sets is essential. This gives your muscles time to recover and build up more energy for your next set. Aim for a rest period of around a minute or two in between sets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for after your workouts, make sure to give yourself enough time to fully recover. It could be anywhere from 24 to 48 hours. This will help your muscles grow, and also give them time to heal any potential soreness or damage.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having a workout split is a great way to make sure you don\u2019t overwork any particular muscle group. For example, working out your chest on Monday, legs on Tuesday, chest on Wednesday, and so on. This helps to spread out the muscle workload and gives time for recovery.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-47163 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207608-1024x576.png\" alt=\"workout plan for skinny guys\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207608.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207608-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207608.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207608-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207608.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mind-Muscle_Connection\"><\/span><b>Mind-Muscle Connection\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The mind-muscle connection is the link between your brain and muscles. When you focus on a particular muscle group whilst performing an exercise, you can actively engage and contract those muscles more than if you weren\u2019t focusing (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26700744\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Some people may find this easier than others, and it can take some practice to get the hang of it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good way to start building that connection is to think about the muscles you are targeting, and mentally feel them contracting whilst performing the exercise. This will help you engage those muscles more effectively, leading to increased strength and size.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supplements\"><\/span><b>Supplements\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our first port of call when it comes to building muscle should always be a good diet and an effective workout plan. However, there are certain supplements that can help take your muscle-building to the next level.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most popular supplements for muscle gain are whey protein, creatine, and BCAAs (Branch Chain Amino Acids). These are all designed to help increase muscle growth and improve recovery. Throw in some multivitamins and fish oil for some added health benefits, and you\u2019re good to go!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Go for quality in your supplements, as there are a lot of inferior, low-grade brands out there. Do your research, read through reviews, and try to find the best quality product for you.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building muscle as a skinny guy can be challenging, but with the right diet, workout plan, and supplements, it can be done. You don\u2019t have to exhaust yourself in the gym in order to bulk up, just focus on progressive overload, rest, and the mind-muscle connection. It\u2019s going to take time and effort, but if you stick to the basics and put in the hard work, you can make gains.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Growing up as a skinny, scrawny kid, it might&#8217;ve seemed that you had two options\u2014 become the emo skater guy who fades away into obscurity or the nerd who spends his entire life indoors figuring out how to build a new app.\u00a0Not that either path is bad\u2013 they\u2019re both incredibly rewarding. But if you want [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":50472,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129,59],"tags":[],"coauthors":[117],"class_list":["post-50471","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-men","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Ultimate Workout Plan For Skinny Guys To Get Swole - BetterMe<\/title>\n<meta name=\"description\" content=\"Want to bulk up and gain muscles despite being skinny? Take your progress to the next level with this \u2605 WORKOUT PLAN FOR SKINNY GUYS LOOKING TO BUILD MUSCLE \u27a4\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ultimate Workout Plan For Skinny Guys To Get Swole\" \/>\n<meta property=\"og:description\" content=\"Want to bulk up and gain muscles despite being skinny? Take your progress to the next level with this \u2605 WORKOUT PLAN FOR SKINNY GUYS LOOKING TO BUILD MUSCLE \u27a4\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1442676287.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c\"},\"headline\":\"The Ultimate Workout Plan For Skinny Guys To Get Swole\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/\"},\"wordCount\":2516,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1442676287.jpg\",\"articleSection\":[\"For Men\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Growing up as a skinny, scrawny kid, it might've seemed that you had two options\u2014 become the emo skater guy who fades away into obscurity or the nerd who spends his entire life indoors figuring out how to build a new app.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Not that either path is bad\u2013 they\u2019re both incredibly rewarding. 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