Skinny Guy Training
Six Rules for a Perfect Training Program if You’re a Skinny Guy
Remember, never fix something that isn’t broken, so if you’re a beginner
bodybuilder and you
like to select body parts to train based on how sore they are and it works, stick with what you’re doing. On
the contrary, if you’re skinny and looking for a plan that works for you, then this is an ideal place for you
to be. Here, you can find a wonderful resource for constructing your weekly training routine and a body part
combination program that meets your needs. This information is based on my own experience and the time I spent
training skinny guys. If you’re more into academia and research than experience-based information, then you’re
still in the right place, because much of this information is based upon detailed studies.
Stop Chasing Two Goals at the Same Time!
You’re probably familiar with the saying, if you try to chase two rabbits, both are sure to escape. This also
applies to training and how it should be split up. Keep in mind, each day that you wake is a new start and a new
opportunity to morph your so-so, skinny fame into a hunky, beastly body that will surely earn you some respect from
other men and get you noticed by the ladies.
You should invest your time each day into working out at a gym, not just spending time there. After you begin doing
this, you can have the body that shows you’re in control of your physique and your destiny. You HAVE the power to
get the body and whatever else, for that matter, that you want out of life.
Discontinue your current routine of going to the gym and wasting your time. In other words, stop working on
multiple body parts when the muscle groups that are assisting these parts aren’t fully recovered yet. Is it really
practical to expect your muscles to develop, when you don’t set them up to excel and train to their maximum
Your weekly training needs to consist of a well-planned workout that is based on your previous workout, as well as
the workout to follow. This is much easier when it’s just on paper, but one workout split isn’t the only method to
break up your workout routine. In fact, it’s just an instance where you can have a nearly perfect split. Mainly,
this article is to help you understand that success relies on what you do today, what you did yesterday and what
you’ll do tomorrow.
What a Lack of Planning Results In…
•Let’s say you trained your chest yesterday, and you’re still sore from it the following day. When you’re at the
gym, this pain will put a damper on your leg training.
•Now, it’s arm day. Your biceps are swollen and you’re experiencing some tightness, because of the chin-ups you did
yesterday. You obviously are in no condition to train your back today.
•Your triceps are sore from the supersets you did on them yesterday. Since today is chest day, how are you going to
Maybe this sounds like something you’ve grown accustomed to; however, it’s an indication that there’s not any
planning involved in your training. During this article, I’ll give you an example of how a seven-day routine should
look. It might sound like an overabundance of work, but if you’re serious about getting in shape, then it’s a
1. Remember that Big Muscle Groups Should Not be Near the Small Muscle Groups.
Let’s say you start by training your arms on Monday. The advantages of this include your arms being fresh when
you’re training other body parts like your back, shoulders or chest. Therefore, your arms need to be away from
these parts when you create your plan, since your large muscle groups will suffer from working your arms the day
before. Additionally, science states that partnering antagonist muscle groups with agonist muscle groups
consequently leads to a boost in the second group of muscles to be trained. Thus, it’s vital to alternate how you
train your arms on every Monday. For example, if you begin working on your biceps this week, you’ll want your arm
workout next Monday to start with your triceps.
2. Make Your Legs Special.
Your legs should have their own day. So now that it’s Tuesday, you should train your legs, due to the fact that
skinny guys need to particularly focus on the leg muscles. Large muscles groups like those within your legs stress
your heart and the rest of your body. Your arms are basically useless anyways when you’re leg training, so in all
actuality it doesn’t matter if they’re sore. In addition, the energy you use training your legs should take all
your energy. You should not be able to train a second body part on the same day you’re doing your legs. Finally,
after your leg training, you should definitely have worked up an appetite. This will assist you in maintaining your
high calorie diet. This is a vital aspect of growing your arms and allowing them to recover from the day
3. Always Follow the Two Day Off, One Day On Rule.
Skinny guys are in luck with this rule, since it’s most likely the most effective muscle building split for their
body type. A person’s glycogen reserve diminishes as a consequence of two days of continual training, at least
that’s what I’ve found to be true. Moreover, strategically scheduling your rest days aids in the prevention of your
glycogen reserve becoming low, which means you can train fresher on your workout days. This method helps to
guarantee you won’t have nervous system or hormonal fatigue throughout your workout on Thursday or Friday. When you
have that extra day on the weekend, it will ward off fatigue caused by your weekly training.
4. Chest and Shoulders Need to Learn to Share!
This is my personal favorite for body part combinations. They might both be large muscle groups that comprise your
upper body; however, you haven’t centered your training on the arms since Monday. You know what that means? Your
shoulders and arms are well rested, so you can go until they can’t take any more. Because of the location of the
chest and shoulders, there’s a lot of overlap when it comes to muscle groups. They both require pressing motions,
and your shoulder’s anterior head is used a great deal when you’re exercising your chest. Personally, I work my
upper traps on this day, as well. Working your shoulders has a direct effect on your traps.
5. Your Back, Need I Say More?
Lightheadedness is oftentimes symptomatic of a back workout. Working on your back entails using a lot of your
energy reserve; hence, you must have optimal energy and you shouldn’t be experiencing any tightness in your legs
and lower back. And of course, your biceps must have already recovered to allow you to receive the most beneficial
workout from weighted chin-ups and heavy rows.
6. Make One Day of the Weekend an Active Day.
Designate Saturday as your active day. Work on your cardio, calves and abs. Do a little cardio, but don’t exceed
more than 40 minutes of it. Then, you should work on your legs and calves. Generally, these body parts don’t have a
correlation with other muscle groups. Sunday can be your day off to relax, but make sure you rest and eat on this
day. What a life, huh? You get an entire day to take it easy and chow down!
Like all workout plans, there are imperfections. But, I would continue a regimen for about four to six weeks. My
other books and videos note that training a muscle only once a week has a negative impact on a workout routine, but
this concept related directly to body part optimization. Ask yourself if there are changes you can make to the
routine you currently implement. I chalk up my success as a body builder to a well-coordinated
schedule that leaves me without any doubt of what I’m going to work on each day. My time and energy at the gym is
not squandered on thinking about if this program is right for me. I can be reassured when I walk into the gym that
it’s effective because I planned accordingly by using these six rules.
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