Weight-Training Routines for Skinny Men

Weight-Training Routines for Skinny Men

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There are exercise routines specific to helping skinny men gain mass.

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Skinny men are also described as ectomorphs, or individuals who lose fat and muscle easily but have a problem gaining quickly. Weight training routines should be especially formulated to cater to their needs so they gain weight and muscle mass effectively. Skinny man routines are focused primarily on increasing strength and building size.

General Weight Training

Skinny men trying to bulk up should focus more on building muscle and do less cardio, according to an article on For starters, do exercises that target several muscle groups, such as push-ups, squats and pull-ups. These exercises help build strength and muscle mass quickly because you're targeting several muscles at once. Push-ups hit the chest, triceps and shoulders. Squats target the quadriceps, core, hamstrings and calves, while pull-ups target the back, traps, biceps and forearms. Do these exercises two to three times a week. Each exercise should be comprised of two to four sets with six to ten repetitions each.

Deadlifts and Free Weights

The 5x5 routine is ideal for building size and boosting strength, according to Strong Lifts' beginner strength-training program. It is comprised of basic compound movements that target various muscle groups at a time. Deadlifts, squats, bent-over rows and bench presses are some of the most important exercises to do if you're skinny. These will immediately enhance your muscle mass. Perform these exercises two to three times a week only, emphasizing rest and recuperation. Do five sets of five repetitions per exercise, and complete no more than four exercises per workout.

Overhead Press and Bench Press

The overhead press is a compound movement that hits your shoulders, traps and triceps. It is a great overall mass builder. The bench press targets the chest, shoulders, triceps and serratus muscles. Do three to five sets with four to ten repetitions maximum per set for best results, according to a study on weight training in untrained men by the National Strength and Conditioning Association. You will notice your shoulders, chest and triceps pumped after 24 to 48 hours, and a visible size increase may be noticeable within six weeks.

Lunges, Dips, and Chin Ups

Lunges are recommended for building the quads, hamstrings and calves. Do three to four sets of eight to twelve repetitions each. Dips are great for building the chest, particularly the lower pecs, as well as the triceps. Do four sets of six to ten repetitions, and add weight if necessary. Chin-ups build the whole back and add width and thickness. Do three sets of eight to ten repetitions. Tests by Ace Fitness reveal that these exercises should be done twice a week for best results.

Caveats and Risks

Skinny people should understand that they gain weight and muscle size when resting, not while working out. Diet and rest are very important in achieving your goals. Exercise no more than two to three times each week, and allow at least one day to recuperate between workout sessions. If you feel you need more rest, take more time before hitting the gym again.