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30 min full body workout for skinny guys at home

workout for skinny guys at home

Someone asked me this on Instagram today, so I thought I’d answer it in a blog post…

“Is it possible for a skinny guy to bulk up without going to the gym?”

Now this could have meant they had no intention of working out, in which case the answer would be no.

But I like to look on the positive side of things, so I’m taking it as meaning “can you bulk up at home?”

In which case, the answer is yes. 100%.

Skinny guys can bulk up by working out at home

For lots of reasons some guys don’t want to go to the gym when they’re starting out on their journey to muscle gain. 

The most common reason is confidence. 

Working out at home helps you build confidence and gives you a good foundation to get started with your bulk.

Before you begin with bulking, here are the 3 key rules to gain muscle as a skinny guy:

Rule 1: Eat more calories than you’re expending

Rule 2: Stick with it, consistency is key

Rule 3: Try to workout at least 4 times a week

You can build muscle using your own bodyweight 

Whilst it’s true that using weights speeds up muscle growth and in time you’ll need to add in more resistance with weight… when muscles work against any resistance (including your own bodyweight), they will get bigger and stronger.

A good full body workout will target all the key muscle groups in your body including chest, arms, legs and shoulders to make sure you’re building muscles around the body not just in specific areas.

It’s important to have balance in your muscles for stability, good posture and so you don’t look like a weirdo with huge arms attached to a skinny body.

get buff in 3 months

Full body workout for skinny guys to try at home

Try these 4 foundation exercises to start building muscle at home. 

push up at home

Push-up (5 sets of 30 seconds, with 30 second rest between sets)
Hitting your upper body including your chest, shoulders, triceps and your core.

To start, face the ground with your feet together, hands shoulder width apart. Your legs and back should be straight.

To do the exercise. Push up explosively with your arms until they are fully extended and your elbows are locked at the top of the movement. Gently lower yourself back down (with control) until you reach your starting position.

tricep dip at home

Tricep dips (5 sets of 30 seconds, with 30 second rest between sets)
Hitting your triceps and pecs.

To start, face away from a step, sofa or chair. Place your hands on your chosen surface, fingers towards your body. Place your heels out in front of you so you can lower your body in front of the step or sofa so you don’t hit it on your way down.

Keeping your heels on the floor and elbows tucked into your body… straighten your arms to lift your bum up. Then lower yourself slowly until you’re back at your starting position.

bodyweight lunge

Lunges (5 sets of 30 seconds, with 30 second rest between sets)
Hitting your lower body muscles including your legs and core.

To start, stand with your feet hip width apart and step backward with one of your legs until your knee touches the floor. Now push back up with your front leg until you’re back at your starting point. Now alternate your leg and repeat the exercise.

TIP: Keep your core tight. Try to keep your lower leg at a 90 degree angle and don’t lean towards your toes too much.

bodyweight squat for skinny guys

Squats (5 sets of 30 seconds, with 30 second rest between sets)
Hitting your legs.

To start, stand with your feet shoulder width apart and feet at a slight outward angle. Squat down by bending your knees and hips as if you’re going to sit down. Continue until your thighs are parallel to the ground, keeping your back straight. 

Now push back up as explosively as you can with control by using your legs to stand up out of the Squat

It’s hard to train biceps without adding weight

The only tricky part of the body to train without adding weight is your biceps. You can try curls with cans at home but they’re not very heavy.

The other 3 options to build your bicep muscles are:

  1. Resistance bands: You can use a resistance band to perform bicep curls.
  2. Chin up bar: You can get cheap chin up bars from pretty much all fitness shops or Amazon/Argos. Put the chin up bar above a doorway and grasp the bar with palms facing forward and hanging. Pull your body weight up towards the ceiling before gently lowering yourself down to your starting position with control.
  3. Dumbbells: There are so many ways to build muscle with a dumbbell. Dumbbell curls build biceps. Adding dumbbells to squats and lunges makes them harder and adds a new level of difficulty to your workout to increase your gains at home

Bodyweight workout for skinny guys: a good starting point

If you’re looking to build muscle over time, there will come a point where you will need to join a gym or invest in more equipment and space at home. 

But trying this home workout will give you some key bodyweight exercises you can focus on to bulk up.

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