Hi,
I am 18 years old, 1,79Meters high and 58Kg. I have been working out for 1 year now and not seeing that much a diffrent. I way always training high reps and switching now to low reps and high weight.
I made a new Workout and A new diet. The question is if this workout is good enough for a skinny guy, like me.
_____Day 1/7:_____
-Biceps -- 4 sets - 6-8 reps --
-Pull Ups -- 4 sets - failure --
-Squats -- 4 sets - 8-15 reps --
-Six Pack -- 4 sets 25+ reps --
_____Day 2/7_____
-Rest/Basketball
_____Day 3/7_____
-Bench Press -- 4 sets - 6-8 reps --
-Triceps -- 4 sets - 6-8 reps --
-Push Ups -- 4 sets - failure --
_____Day 4/7_____
-Rest/Basketball
_____Day 5/7______
-Back -- 4 sets - 6-8 reps --
-Shoulders -- 4 sets - 6-8 reps --
-Squats -- 4 sets - 8-15 reps --
-Six Pack -- 4 sets - 25+ reps --
_____Day 6-7/7_____
-Rest
GOOD WORKOUT FOR A SKINNY GUY?
Moderators: Boss Man, cassiegose
-
Darknomade
- STARTING OUT
- Posts: 2
- Joined: Sat Sep 08, 2012 11:23 am
Re: GOOD WORKOUT FOR A SKINNY GUY?
You're over dong it on some things.
Pull-ups will target biceps to some extent, so you dont' need 4 sets of pull-ups and bicep work 2x a week.
Bench press hits Triceps to some extent, especially if you use a narrow grip and push-ups would have some effect, so you might be doing too much on the Triceps in one session.
You're also doing 8 sets of Back work a week with pull-ups, but only 4 sets of Bench press, with some residual work on the push-ups.
Plus the amount of tricep and bicep work is incongruent, when it should be equal.
You don't really need 200 reps of Abs stuff a week either.
I'd also take one of the rest days in the middle of the week, because otherwise you're training 5 days straight and 2 days off.
So I would modify what you're doing right now, as it's a lopsided approach and you're potentially overtraining and burning yourself out and discouraging hypertrophy in the body and you might also encourage lopsided development, muscle imbalances and associated postural issues and potentially stiffness and pain.
Pull-ups will target biceps to some extent, so you dont' need 4 sets of pull-ups and bicep work 2x a week.
Bench press hits Triceps to some extent, especially if you use a narrow grip and push-ups would have some effect, so you might be doing too much on the Triceps in one session.
You're also doing 8 sets of Back work a week with pull-ups, but only 4 sets of Bench press, with some residual work on the push-ups.
Plus the amount of tricep and bicep work is incongruent, when it should be equal.
You don't really need 200 reps of Abs stuff a week either.
I'd also take one of the rest days in the middle of the week, because otherwise you're training 5 days straight and 2 days off.
So I would modify what you're doing right now, as it's a lopsided approach and you're potentially overtraining and burning yourself out and discouraging hypertrophy in the body and you might also encourage lopsided development, muscle imbalances and associated postural issues and potentially stiffness and pain.
-
Darknomade
- STARTING OUT
- Posts: 2
- Joined: Sat Sep 08, 2012 11:23 am
Re: GOOD WORKOUT FOR A SKINNY GUY?
OK, I'll do some changes to the program, or do you have/know a good 3split workout for a skinny guy?
I've asked in gym. But all I get is a workout that takes me more than 2hours each day. And I know that is really overtraining.
I've asked in gym. But all I get is a workout that takes me more than 2hours each day. And I know that is really overtraining.
Re: GOOD WORKOUT FOR A SKINNY GUY?
How about your diet? What kind of diet have you been eating for the past year..?
Re: GOOD WORKOUT FOR A SKINNY GUY?
3 day split eh?
Try this
Day 1. Legs / biceps
Day 2. Back / Shoulders
Day 3. Chest / Triceps
Bear in mind you'll hit the Triceps with pressing movements and biceps with row movments to some extent, so you don't need a load of what are called siolation exercises for the smaller muscles.
You could do something like this.
Day 1. 4 sets Squats, 4 sets Lunges, 4 sets Leg Press, 3 sets E-Z Bar Curls, 3 sets Hammer Curls.
Day 2. 4 sets Deadlifts, 4 sets Bent Over Rows, 4 sets Reverse Barbell Shrugs, 4 sets front Raises, 2 sets Shoulder Presses.
Day 3. 3 sets Bench Press, 3 sets Cable Crossovers, 2 sets Stiff Arm Pullovers, 3 sets Skullcrushers, 3 sets weighted Dips.
Add in a minute of planks after each workout and 2 sets of Roman Chairs for Abs and that might work for you as a 3 day thing.
Stay light using 8-10 reps per set and work up on the weight every week or 2. No maxing for reps initially, for the first few weeks and remember it's every other day, not 3 days straight.
Try this
Day 1. Legs / biceps
Day 2. Back / Shoulders
Day 3. Chest / Triceps
Bear in mind you'll hit the Triceps with pressing movements and biceps with row movments to some extent, so you don't need a load of what are called siolation exercises for the smaller muscles.
You could do something like this.
Day 1. 4 sets Squats, 4 sets Lunges, 4 sets Leg Press, 3 sets E-Z Bar Curls, 3 sets Hammer Curls.
Day 2. 4 sets Deadlifts, 4 sets Bent Over Rows, 4 sets Reverse Barbell Shrugs, 4 sets front Raises, 2 sets Shoulder Presses.
Day 3. 3 sets Bench Press, 3 sets Cable Crossovers, 2 sets Stiff Arm Pullovers, 3 sets Skullcrushers, 3 sets weighted Dips.
Add in a minute of planks after each workout and 2 sets of Roman Chairs for Abs and that might work for you as a 3 day thing.
Stay light using 8-10 reps per set and work up on the weight every week or 2. No maxing for reps initially, for the first few weeks and remember it's every other day, not 3 days straight.
Re: GOOD WORKOUT FOR A SKINNY GUY?
Hi
Overall, I think you made a good decision by changing from high rep workouts to shorter, heavier workouts. I myself was a skinny guy as well for ages. I started to get heavier when I was doing short workouts with more weight.
Now I am not that skinny anymore. So I think changing your workout strategy can be really helpful.
Overall, I think you made a good decision by changing from high rep workouts to shorter, heavier workouts. I myself was a skinny guy as well for ages. I started to get heavier when I was doing short workouts with more weight.
Now I am not that skinny anymore. So I think changing your workout strategy can be really helpful.