If you’re a naturally skinny guy, bulking up can feel like trying to sneeze with your eyes open: impossible. But what if we tell you it doesn’t have to be that way? That you can pack on slabs of muscle, too? The 60-day plan below is designed specifically for ectomorphs, or “hard gainers.” It focuses on making you bigger and stronger. To steal a line from strength coach Greg Nuckols: “To get stronger, you need to get bigger. And to get bigger, you need to get stronger. Training for one without the other doesn’t really make sense for most people.”
So in this routine, you’ll perform only a handful of big-muscle movements: squats, bench presses, and deadlifts. You’ll do these a lot. Every. Single. Workout. That doesn’t mean you always have to “go heavy” with each exercise, every workout. But you won’t stray from them for 60 days straight because these are the movements that force your muscles to grow. They’re the exercises that will make it easier to overload your body as you grow stronger.
You might be thinking, doing the same exercises over and over again sounds boring. And, sure, it might be. But boring works. For most guys, most of the time, staying consistent with the big lifts is going to create the best path to success.
Are you ready to say bye-bye to the skinny guy? Then let’s get started. But first, some ground rules. In order to get the best results, you need to follow these in addition to the workout plan.
1. Limit your “cardio” to 1 to 2 per week. If putting on size is your goal, expending more calories is not going to help you. Performing one or two 30-minute sessions per week is more than enough. Do cardio on non-lifting days.
2. Eat! No, you’re not eating enough
3. Eat more.
4. Do the 60-Day Skinny Man’s Transformation Plan down below. Don’t alter the program in any way. Don’t add anything or take anything out.