Best Workout for Skinny Guys to Bulk Up Fast (Only 3 Days!)




If you are a skinny guy struggling to build muscle mass, you have come to the right place! In this post, we will dive into the best workout regime that can help you bulk up fast in just three days. We understand how frustrating it can be to put in hours at the gym and see no results, which is why we have curated a workout plan that is tailored to the needs of skinny guys. With our expert tips and techniques, you will be able to transform your body and achieve the muscular physique you have always desired. So, without further ado, let’s get started!

Best Workout for Skinny Guys to Bulk Up Fast (Only 3 Days!)

Introduction

Being a skinny guy can be frustrating, especially if you want to bulk up and gain muscle. You may have tried various workout routines, but none of them seem to be effective. The good news is that there is a workout routine that works for skinny guys, and it only requires three days of your time. In this article, we will discuss the best workout for skinny guys to bulk up fast.

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Factors to Consider for Skinny Guy Workouts

Before we delve into the best workout for skinny guys to bulk up fast, let us first examine the critical factors that need to be considered when designing a workout routine.

Volume

Volume refers to the total amount of exercise performed in a given time. For skinny guys, the total volume of exercise performed is essential for muscle growth. It’s important to note that the volume needs to be progressive in nature, moving from less intense workouts to more intense ones.

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Intensity

Intensity refers to the physical power used to perform an activity, and it is crucial for maximizing growth. To gain muscles, you need to train with moderate to high intensity. If training with lighter weights, you need to perform three times the total volume to get the same results you would get from a moderate load. Therefore, it’s crucial to train with moderate to high-intensity workloads.

Frequency

Frequency is the number of times a muscle group is trained per week. To increase muscle mass, you need to train frequently, but not so frequently that you cause muscle exhaustion. The frequency of training twice per week promoted more muscle growth than once per week, on a volume-equated basis. Training at a higher frequency can help accumulate volume once a certain threshold is reached.

The Best Workout Routine for Skinny Guys

To build the best workout routine, both volume and intensity must be in order. The best workout routine for skinny guys to bulk up fast includes the following:

Compound Exercises

Compound exercises target multiple muscle groups simultaneously, making them the perfect choice for skinny guys. Compound exercises like the bench press, squat, and deadlift are great ways to target key muscle groups and build overall strength.

Multiple Sets

Multiple sets per exercise are superior to a single set per exercise for muscle endurance, hypertrophy, and strength. Using multiple sets will provide the necessary volume to stimulate muscle growth.



Moderate to High Rep Range

Low and moderate rep groups produce significantly more muscle than the high rep group. To maximize muscle growth, the rep range needs to be within the moderate to high range. A rep range of 8-12 is ideal for skinny guys.

Rest Periods

Rest periods between sets are essential, but they should be kept minimal to maintain the intensity of the workout. A rest period of 60-90 seconds is recommended.

Three Days Per Week

Training three days per week produces greater muscle growth than training once per week when equated for volume. Therefore, the best workout routine for skinny guys is a three-day per week program.

Example Workout Plan

Below is an example workout plan for skinny guys to bulk up fast:

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Day one: Chest and Triceps

  • Bench press (4 sets of 8-12 reps)
  • Incline dumbbell press (4 sets of 8-12 reps)
  • Cable fly (3 sets of 12-15 reps)
  • Tricep pushdown (3 sets of 8-12 reps)
  • Skull crushers (3 sets of 8-12 reps)

Day two: Rest

Rest is crucial to allow the muscles time to recover.

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Day three: Back and Biceps

  • Barbell row (4 sets of 8-12 reps)
  • Lat pulldown (4 sets of 8-12 reps)
  • Cable row (3 sets of 8-12 reps)
  • Bicep curl (3 sets of 8-12 reps)
  • Hammer curl (3 sets of 8-12 reps)

Day four: Rest

Rest is crucial to allow the muscles time to recover.

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Day five: Legs and Shoulders

  • Squat (4 sets of 8-12 reps)
  • Leg press (4 sets of 8-12 reps)
  • Leg curl (3 sets of 12-15 reps)
  • Shoulder press (3 sets of 8-12 reps)
  • Lateral raise (3 sets of 8-12 reps)

Day six and seven: Rest

Rest is crucial to allow the muscles time to recover.

Conclusion

The best workout for skinny guys to bulk up fast only requires three days of your time. Compound exercises, multiple sets, moderate to high rep range, short rest periods, and three days per week are crucial factors that need to be considered when designing a workout routine. Follow the above steps and workout plan to achieve your dream physique.

FAQs

  1. What is volume in the context of workouts?
    Answer: Volume refers to the total amount of exercise performed in a given time.

  2. What is intensity in the context of workouts?
    Answer: Intensity refers to the physical power used to perform an activity.

  3. How many sets are recommended per exercise for muscle endurance, hypertrophy, and strength?
    Answer: Multiple sets per exercise are superior to a single set per exercise for muscle endurance, hypertrophy, and strength.

  4. Is it better to train once or multiple times per week for muscle growth?
    Answer: Training three days per week produces greater muscle growth than training once per week when equated for volume.

  5. Where can I find Alain’s free book on bulking up fast?
    Answer: Alain shares a free book on bulking up fast and is available on Instagram and Facebook.