Workout Plan for Skinny Guys _ Hardgainers (THIS BUILDS MUSCLE!)

What's up guys ?

Cavalier dot com .

I'm talking to the skinny guys today now .

Don't , don't worry , it's going to be helpful for all , but I am gonna get inside the minds of the skinny guys because I know what the hell you're thinking .

I've been one and I know how to get you a lot bigger than you are right now because I know the things you should be focusing on today .

I'm gonna tell you exactly what to focus on in your workouts if you don't want to be skinny anymore .

And the first thing I'm gonna tell you to do shocker is get your ass to the gym .

Now , it's not about telling you to start working out .

You already know that you're probably already doing that .

I'm saying get yourself to the gym .

Face your fears .

Remember I said I was gonna get in your head .

I know what you're thinking .

You're maybe a little nervous to go to the gym because you're afraid of the ridicule being the skinny guy .

You look around , you see all these guys lifting heavy weights , grunting , groaning , intimidating .

You're sitting there holding £20 dumbbells in your hands thinking you're not going to measure up to them .

You know what , guys screw that and screw them because anybody at the gym that would ridicule you for the weights that you're lifting has no bearing on you .

And it doesn't even deserve your concern because that's a dick .

Nobody who's been where you've been and all of us have started somewhere and most guys in the gym are going to respect your pursuit .

They're going to respect the fact that you're there despite how thin you might be , do what you need to do to change that .

And I can tell you that right away that 99% of the guys that maybe you think are intimidating are probably respecting the shit out of you because they know what you've been through .

If they've been there themselves , they know more than that .

But the idea is make yourself accountable , face your fears unless you have to work out at home for a particular reason , then get there .

I'm telling you you're going to find more out of getting there because facing your fears and just that one move of arriving at the gym is going to set the stage for everything else .

Now , when you're there , the most important thing to do is simplify , find one exercise per major muscle group to focus on what am I talking about ?

Major muscle groups , your chest , your back , your shoulders , your legs , your arms , your biceps and triceps , obviously your core is thrown in there as well , but we're not going to worry about that so much .

We're trying to build as much muscle as we can .

So , if those six major muscle groups pick one exercise , now , I'll give you a head start .

I think you should focus on a bench press and not necessarily with dumbbells because you might not have the coordination yet to handle the independent dumbbells , but use a bar , do a bent over row for your back , do a squat for your legs .

If you can't do a squat because you've either got knee problems or back problems , then maybe try a dead lift .

I personally prefer dead lifts more than I prefer squats for my particular case with my knees , do an overhead press , do a barbell curl and do a line tricep extension , ok ?

These are exercises that have two things in common .

One their compound , they usually involve multiple joints , but we want to try to start building your coordination on these movements and allowing you to become stronger , allowing different muscles to work together .

The second thing is they allow you to eventually overload .

So let's just look at a case of , let's say the arms , a barbell curl is always going to be the heaviest bicep exercise that you will ultimately be able to do .

You're not going to be able to do more on a concentration curl than you are on a barbell curl .

So I want you to focus on those bigger exercises .

Ok .

Now , how are we going to break them up ?

I want you to start by simplifying again .

I know that people will probably tell you to start doing total body workouts because that's the best way for a hard game to build .

And now , what I'd rather you do is actually conserve your energy towards those movement patterns on particular days .

So break it down into again , movement patterns , pushing , pulling and legs .

You do those once a week , each one , once a week .

Now , what are we looking to do ?

You're looking to groove those movement patterns first and foremost .

So guess what's going to happen ?

That uncomfortable feeling of going to the gym might get a little bit more uncomfortable temporarily because you might have to just back down the weights that you're using .

So on an overhead press start with the bar if that's all you can handle .

Because what you're trying to do is learn the movement pattern , groove that pattern with a bent over row .

What good is doing a bent over row if you're doing it like this , like I see so many skinny guys and young guys that are in the gym trying to do it doesn't even mean young .

It could be just beginners .

You might just be starting to work out when you're 45 years old , but you don't want to be doing it out of this position because what you're doing is you're not only not growing as much as you can because you're not optimally stimulating the muscles that you're trying to work , but you're setting up bad patterns to just carry over into more shit workouts down the road .

So lighten the bar and learn the technique .

Once you've got the technique on those exercises , then the fun comes in .

Now , what you start doing is you start adding weight to the bar and when you add weight to the bar , you have to ensure that you can still nail the same control of that movement as you did when you were just starting out .

And if you can , you add more weight .

If you can , again , you add more weight , this might happen really fast for some guys because you're going to build up that neurological strength a lot faster and for others , it may take a little bit of time .

But as you continue to add that weight to the bar and you continue to master the command of the movement , you're going to see things changing .

I guarantee you .

And when it does , you can start to add a second exercise for each muscle group .

Again , try to think big but think just one step down from where you were .

So maybe you add a lap , pull down or a pull up .

If you're training at home for your back , maybe you add a lunch , a great single unilateral exercise for your legs .

A more athletic exercise , you can add it to your squat or your dead lift .

Ok .

Maybe you add a push down a way to push down for your triceps to add to that tricep extension .

But the idea is you still want to do the last thing I'm going to tell you here and push every single time .

Don't leave anything on the table .

If you're comfortable with that weight .

In other words , you're in command of the weight , then make yourself uncomfortable .

It goes back to the video I did a few weeks ago , make yourself comfortable being uncomfortable .

If you have the movement pattern down , you know how to command that weight , then make yourself uncomfortable .

And if you push yourself to the limit each and every time skinny guys start finding that they're not so skinny anymore .

And there's a whole other component here of diet and nutrition .

We talked about that in other videos and I can cover that in a future video if you want me to .

But when it comes to training , that should be your game plan each and every time .

And I promise you you will not be skinny for that much longer , right ?

Push at every opportunity .

Don't let those guys pull you down and make sure you have a game plan in place .

And hopefully this video has given you just that and also I hope it's giving you maybe a little bit of inspiration from a guy that used to be in your position and your shoes that faced all the same fears .

Now we're going to conquer all those one by one , right ?

Guys , if you found this video helpful , make sure you leave your comments and thumbs up below .

And if you're looking for a plan that lays the foundation and does what I just told you and helps you to start getting the confidence as you crush exercise after exercise after exercise , building upon one workout at a time , then head to ax dot com and get our ax training system .

In the meantime , I'll be back here in just a couple of days to give you more of what you guys want to see .

Leave your comments below and I'll make those videos for it .

I'll see you later .