Muscle Building Workouts Level 1 is part of the series, How to Build Muscle for Skinny Guys. To maximize results, check out the Muscle Building Diet, and Muscle Building Supplements articles.
Muscle Building Workouts Level 1 is designed for the beginner of beginners. If you can’t do one pushup or one pull-up and you’re worried about what kind of exercises you can do to build muscle, don’t worry. I’ve got you covered. One of the principles of the Level 1 Muscle Building Workout comes from my video, How to Do a Pushup. This principle is that of Partial Rep Training. There are two workouts at level 1: the Gym Workout and the Home Workout. Choose where you want to train and follow the appropriate workout. When you look at the workouts, you’ll see that Partial Rep Training is for the Home Workout and the Gym Workout utilizes a different approach.
Muscle Building Workouts - Home Workout Routine
Resistance Training
Primary Goal: Build Muscle Mass
Workout Type: Full Body
Training Level: Beginner
Days Per Week: 3
Equipment: Bodyweight, Pull-up Bar, Chair. Bricks, books, or pillows.
Tempo: 2/0/1/0
Intensity/Weight: Bodyweight
First Circuit - 2 sets of 15 reps
Chair Squats
Assisted Pullups
Watch the Partial Rep Training video to learn more.
Second Circuit - 2 sets of 15 reps
Supermans
Seated Leg Tucks
Straight Arm Overhead Iso. Pull*
Straight Arm Under Chest Iso. Pull*
*These Isometric exercises should be performed with 50% maximum effort for 60 seconds.
Cardio
Primary Goal: Increase Cardiorespiratory Health
Workout Type: Full Body
Training Level: Beginner
Days Per Week: 3
Equipment: Bodyweight
Intensity - Interval Training - 10 seconds - 90% Intensity, 50 seconds - 50% Intensity
Duration - 21 minutes including 3 minute warm-up and 3 minute cool down
The workout below is designed for those who are working out at home with no equipment. If you choose to run, bike, or swim, you can use the same 10:50 Work Rest ratio and see great results. This applies to treadmills, stationary bikes, and any other form of cardio.
Warm-up Circuit - 3 sets - 50% Intensity
Running in Place - 30 seconds
Jumping Jacks - 30 seconds
High Knees - 30 seconds
Butt Kickers - 30 seconds
Side Shuffles - 30 seconds
Jump Rope or Jumping in Place - 30 seconds
Circuit - 3 sets of 10:50 Intervals
Running in Place
Jumping Jacks
High Knees
Butt Kickers
Side Step Lunge Reaches
Cool Down Circuit - 3 sets - 50% Intensity
Running in Place - 30 seconds
Jumping Jacks - 30 seconds
High Knees - 30 seconds
Butt Kickers - 30 seconds
Side Shuffles - 30 seconds
Jump Rope or Jumping in Place - 30 seconds
I recommend watching a good TV show or listening to some of your favorite playlists while you do this workout. Just make sure that you are changing the exercises and intensity when you’re supposed to.
Flexibility
Primary Goal: Increase Flexibility and Recovery rate
Workout Type: Full Body
Training Level: Beginner
Days Per Week: 6-7
Equipment: Bodyweight
Duration: Hold each stretch for 30 seconds
The Flexibility workout is a short series of stretches that can easily be done right after the Resistance Training Workout and the Cardio Workout. You can also do it on your off day. The stretches don’t take very long and the benefits of flexibility and muscle recovery are well worth the time invested.
Static Stretches - 1 Set - 30 seconds each
Standing Toe Touch Quadriceps Stretch
Gluteals Stretch
Hip Flexors Stretch
Calves Stretch
Chest Stretch
Lat Stretch
Tricep Stretch
Bicep Stretch
Shoulder Stretch
Neck Stretch
Check out the Flexibility Training article to learn more about how flexibility training helps skinny guys build muscle.
Muscle Building Workouts - Gym Workout Routine
Resistance Training
Primary Goal: Build Muscle Mass
Workout Type: Full Body
Training Level: Beginner
Days Per Week: 3
Equipment: Barbells, Dumbbells, and Machines
Tempo: 2/0/1/0
Intensity/Weight - 50% of estimated 1 rep max 3 sets of 15 reps
Dumbbell Lunges
Straight Leg Deadlifts
Barbell Bench Press
Dumbbell Rows
2 sets of 15 reps
Decline Situps
Lat Pulldowns
Military Press
