Store Search articles, products, brands...

DEFEAT SKINNY GENETICS:

THE 1 + 1 SKINNY GUY
TRANSFORMATION PROGRAM!

Defeat Skinny Genetics: The 1 + 1 Skinny Guy Transformation Program!

By Vince Del Monte
Last updated: Apr 14, 2016

Skinny guys must play by different rules and figuring out a workout routine can be a source of confusion and frustration. Here are six reasons skinny guys must focus on strength and a sample training program with notes. Try it now for great
success!

It happens every year. The New Year comes and every scrawny twerp on the planet swears this is going to be the year that he slaps on an extra 20 pounds of muscle.
But if you didn't pack it on successfully last year, what makes you think this year is going to be any different? Seriously?

Did you spend hours in the gym with no results? Did you spend the last year blindly following the muscle magazines only to look the same as you do now? Did you
spend the year filling your body with mysterious supplements that only make you sick? Did you watch your friends train less than you but get twice as big? Sounds
familiar doesn't it? I thought so.

So the question is, how are we going to get a different result? The answer is simple. By doing something different. Would you agree the best way to get the same thing
is to do the same thing? And would you agree that the best way to get a different result is to do something different?

Give me an amen if you have decided that 2007 is going to be different. Give me a amen-hallelujah if you are prepared to be a different person and prepared to do
something different this year. Commit to having your best year, and I'll take care of you, providing you with the best skinny guy transformation program.

MY OWN SKINNY GUY EXPERIENCE

Trust me, I know. I was a skinny beanpole all through high school and university and gained the nickname Skinny Vinny. I gawked at how my roommates displayed
copious amounts of rock-hard brawn on their frame. I was inspired by the spectacular 'before and after' pictures in bodybuilding magazines.

I read every piece of bodybuilding literature I could, got misguided by a slew of personal trainers, experimented with every legal supplement I could purchase, but
despite my efforts, my 12-week pictures looked nothing like the supplement advertisements. The cruel scale needle stayed the same like it was cast in stone. Perhaps I
was doomed to be skinny for life ...

SKINNY GUYS MUST PLAY BY A DIFFERENT SET OF RULES

As a weight training enthusiast, figuring out the most effective workout routine can become an endless source of confusion and frustration. Every single fitness expert
and magazine has a different training theory or training angle which becomes more confusing than a trip for Jessica Simpson at Home Depot!

Most skinny guys end up using routines designed and touted by those freaky monsters seen in the hardcore rags who have more than a little chemistry lab going on
inside of them. Programs that include hitting the gym more than five times a week, focusing on 1-2 exercises per workout, 12-24 sets per exercise and overemphasizing
isolation-type exercises.

None of these components of a program helps improve the underlying foundation of a hardgainers success. Training to get bigger and more muscular, that is - your
best body ever, must revolve around getting stronger and I mean really, really stronger. Increasing your strength remains the rock-solid foundation for defeating your
skinny genetics and getting a head-turning physique for 2007.

Since the vast array of exercise machines entered the market, along with infomercials, instant result programs and fancy dressed supplement ads, people are no longer
willing to spend the time in the gym to build the solid strength foundation that is critical for long-term progress. Since you've read this far, you won't be making that
mistake this year!

SEVEN REASONS SKINNY GUYS MUST FOCUS ON THE FORGOTTEN FACTOR: STRENGTH
1 STRENGTH TRAINING IS INCREDIBLY TAXING ON THE BODY'SCENTRAL NERVOUS SYSTEM
Increasing your central nervous system's work capacity through heavy and/or explosive movements; you directly increase the ability of your muscular system to
produce increased levels of strength.

2 STRENGTH TRAINING RELEASES MORE GROWTH HORMONE & TESTOSTERONE

Using greater resistance loads than normal will release a greater abundance of these muscle building hormones necessary to maximize your genetic potential which
will result in new muscle growth all over - especially on those lagging body parts!

3 STRENGTH TRAINING CREATES A PLATFORM TO ACHIEVE MORESETS AND REPS

When you build a stronger foundation, your ability to handle heavier loads in the higher rep ranges will dramatically increase, resulting in some impressive muscular
hypertrophy.

4 STRENGTH TRAINING BENEFITS THE SMALLER MUSCLE GROUPSAS WELL

The pure strength movements do not just benefit the larger muscle groups such as the chest, back and legs but the smaller ones as well.

An Example: A skinny guy increases the amount of weight he can do on the bent over row from 135 to 225. The heavier poundages will result in significantly
strengthening the assisting movers of the upper arm - brachialis and the brachioradialis - allowing him to curl much more weight on his curling exercises.

5 STRENGTH TRAINING INVOLVES THE MAXIMAL AMOUNT OFMUSCLE FIBERS

To defeat your skinny genetics you must use the maximal number of muscle fibers in each set. Do you think lifting weights at 60-80% of your threshold is going to
stimulate the maximal amount of muscle fiber? Think of your muscles as lazy.

They would prefer to sleep this entire next year. They would prefer to stay small. They have zero interest in growing larger. That is something you want to do. The only
reason they will wake up (get bigger) is if they are attacked. If they are exposed to an assault (heavy weight) they have not experienced before. Out of survival, your
muscles will grow bigger to prevent the same assault from occurring again.

6 STRENGTH TRAINING DOES NOT EAT UP YOUR PRECIOUSCALORIES

Unlike the 1-2 hour marathon training sessions that involve 12-24 exercises per body part or workout, strength training is much less demanding calorically. It does not
burn up the calories your muscles need to grow because of the longer rests and shorter sets.

7 STRENGTH TRAINING LEADS TO PROGRESSIVE OVERLOAD

If you are thinking: "But I don't care how much I can lift. All I care about is not being skinny anymore and building a good physique. I'm not a powerlifter or bodybuilder."

I would reply that strength training is a fundamental principle of muscle growth because it leads to progressive overload. The only way to make a muscle grow is to
subject it to unaccustomed stress. Progressive overload basically implies that when a muscle is subjected to an usual amount of unaccustomed stress and effort, the
muscle must respond by getting larger to manage and cope with the new stress.

STILL NOT CONVINCED?

How many people do you see with skinny arms that can curl 135 pounds? How many people do you see with no chest who bench press 275 pounds? How many
people do you see with massive upper girdles that can deadlift 315 pounds? How many people do you see with chop-stick legs who can squat 400 pounds? I would say
- not many.

There are many more reasons why strength training will help you defeat your muscle unfriendly genes and get the body you deserve this year, but I think you get the
point. If ever in doubt, just take a look at the biggest guys in your gym. I bet they are lifting 3-4 more times the weight as you!

THE 1 + 1 SKINNY GUY STRENGTH PROGRAM

STAGE 1: 4 X 4 STRENGTH PHASE

WEEK 1-3 MONDAY

1 BARBELL SQUAT
4 sets of 4 reps

2 BARBELL BENCH PRESS - MEDIUM GRIP

4 sets of 4 reps
3 BENT OVER BARBELL ROW
4 sets of 4 reps

4 UPRIGHT BARBELL ROW

2 sets of 20 reps
 5 STANDING CALF RAISES
2 sets of 20 reps

WEEK 1-3 WEDNESDAY

1 BARBELL LUNGE
4 sets of 12-15 reps
2 STIFF-LEGGED BARBELL DEADLIFT
4 sets of 12-15 reps

3 DIPS - CHEST VERSION

4 sets to failure
4 CHIN-UP
4 sets to failure

5 WEIGHTED CRUNCHES
3 sets of 30 reps
WEEK 1-3 FRIDAY

1 BARBELL DEADLIFT
4 sets of 4 reps

2 STANDING MILITARY PRESS

4 sets of 4 reps
3 PULLUPS
4 sets of 4 reps

4 BARBELL SHRUG
2 sets of 20 reps
 5 STANDING CALF RAISES
2 sets of 20 reps

STAGE 2 - 5 X 5 STRENGTH PHASE

WEEKS 4-6 MONDAY

1 BARBELL SQUAT
5 sets of 5 reps
2 STIFF-LEGGED BARBELL DEADLIFT
5 sets of 5 reps

3 BARBELL CURL
5 sets of 5 reps
4 BARBELL SHRUG
3 sets of 30 reps

5 STANDING CALF RAISES

3 sets of 30 reps
WEEKS 4-6 TUESDAY

1 DUMBBELL BENCH PRESS

5 sets of 5 reps

2 BENT OVER BARBELL ROW

5 sets of 5 reps
3 DUMBBELL SHOULDER PRESS
5 sets of 5 reps

4 WEIGHTED CRUNCHES
3 sets of 30 reps
WEEKS 4-6 THURSDAY

1 BARBELL DEADLIFT
5 sets of 5 reps

2 BARBELL LUNGE
5 sets of 5 reps
3 CLOSE-GRIP BARBELL BENCH PRESS
5 sets of 5 reps

4 BARBELL SHRUG
3 sets of 30 reps
 5 STANDING CALF RAISES
3 sets of 30 reps

WEEKS 4-6 FRIDAY

1 BARBELL INCLINE BENCH PRESS MEDIUM-GRIP

5 sets of 5 reps
2 SEATED CABLE ROWS
5 sets of 5 reps

3 STANDING MILITARY PRESS

5 sets of 5 reps
 4 WEIGHTED CRUNCHES
3 sets of 30 reps

STAGE 3 - 6 X 6 STRENGTH PHASE

WEEKS 7-9 MONDAY

1 BARBELL SQUAT
6 sets of 6 reps
2 BARBELL BENCH PRESS - MEDIUM GRIP
6 sets of 6 reps

3 BENT OVER BARBELL ROW

6 sets of 6 reps
4 UPRIGHT BARBELL ROW
3 sets of 15 reps

5 STANDING CALF RAISES

3 sets of 15 reps
WEEKS 7-9 WEDNESDAY

1 BARBELL LUNGE
4 sets of 8-12 reps

2 STIFF-LEGGED BARBELL DEADLIFT

4 sets of 8-12 reps
3 DIPS - CHEST VERSION
4 sets to failure

4 CHIN-UP
4 sets to failure
 5 WEIGHTED CRUNCHES
3 sets of 30 reps

WEEKS 7-9 FRIDAY

1 BARBELL DEADLIFT
6 sets of 6 reps
2 STANDING MILITARY PRESS
6 sets of 6 reps

3 PULLUPS
6 sets of 6 reps
4 BARBELL SHRUG
3 sets of 15 reps

5 STANDING CALF RAISES

3 sets of 15 reps
STAGE 4 - 7 X 7 STRENGTH PHASE

WEEKS 9-12 MONDAY

1 BARBELL SQUAT
7 sets of 7 reps

2 STIFF-LEGGED BARBELL DEADLIFT

7 sets of 7 reps
3 BARBELL CURL
7 sets of 7 reps

4 BARBELL SHRUG
3 sets of 30 reps
 5 STANDING CALF RAISES
3 sets of 30 reps

WEEKS 9-12 TUESDAY

1 DUMBBELL BENCH PRESS

7 sets of 7 reps
2 BENT OVER BARBELL ROW
7 sets of 7 reps

3 DUMBBELL SHOULDER PRESS

7 sets of 7 reps
 4 WEIGHTED CRUNCHES
3 sets of 30 reps

WEEKS 9-12 THURSDAY

1 BARBELL DEADLIFT
7 sets of 7 reps
2 BARBELL LUNGE
7 sets of 7 reps

3 CLOSE-GRIP BARBELL BENCH PRESS

7 sets of 7 reps
4 BARBELL SHRUG
3 sets of 30 reps

5 STANDING CALF RAISES

3 sets of 30 reps
WEEKS 9-12 FRIDAY

1 BARBELL INCLINE BENCH PRESS MEDIUM-GRIP

7 sets of 7 reps

2 SEATED CABLE ROWS

7 sets of 7 reps
3 STANDING MILITARY PRESS
7 sets of 7 reps

4 WEIGHTED CRUNCHES
3 sets of 30 reps
WEIGHT TRAINING PROGRAM NOTES
You will notice Monday is a quad dominant day with horizontal pushing (chest) and horizontal pulling (rows). You will notice thattraps and calves are opposite
movements so have been paired up respectively.

You will notice Friday is a hip dominant day with vertical pushing (shoulders) and vertical pulling (Lats). You will notice traps and calves are opposite movements
so have been paired up respectively.

You will notice slight variation on some of the exercise selection. The exercise selection is not as critical as the load and set protocol. Feel free to tweak the
exercises based on your personal preference. For example, if a trap bar deadlift feels better for you than a normal deadlift - go for it.

If you know you will get better results with dumbbells instead of barbells - don't be afraid to follow your instincts and be involved in the training process.

For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle groups like biceps and triceps. Feel free to modify these to only 3-5 sets. The goal
is to keep the weight the same the entire workout. If your weights start to drop then simply record the number of sets you were able to do and try to beat it next
week.

I am guessing 4 x 4 will be your first exposure to heavy lifting. Remember, next phase, you will be focusing on adding one extra rep to the same weight with one
extra set hence the 1 + 1 program. This program is based on increasing the amount of work you are capable of performing over a 12-week period.

Let's say you can do 185 lbs for 4 x 4 in phase one. Next phase, you will be aiming to do 185 pounds for 5 x 5. You might even be able to slip a few extra pounds
on the bar, depending on the rate that you super compensate, which will be bonus.

For time efficiency, opposing muscle groups like shoulders and lats, chest and rows and shrugs and calves can be superset together. I would not recommend
super setting your legs. This is your personal choice though.

The 2 x 20 and 2 x 30 are unique additions I have added from my own personal experience. I have found, generally, that skinny guys respond better to higher
rep ranges for the calves and traps.

You will notice that Monday and Friday can be classified as your heavy days and Wednesday is an opportunity to increase your body weight strength and
prevent your metabolic system from de-training. These higher rep exercises will counteract and help balance out the dominance of central nervous system
training occurring.

The weighted abdominal work should come from hanging leg raises, weighted ball sit-ups, or cable crunches.

You will notice this is a three day program which will be alternated every three weeks with a 4-day program. I might suggest taking a 1/2 week off at the 6-week
mark if any symptoms of overtraining are suspected. Take at least one week off from the gym at the completion of this 12-week program.

CARDIOVASCULAR & FLEXIBILITY TRAINING TIPS

During phases 1 and 3 while you are doing only three days of weight training per week I would recommend the following:

At least two or three 20-30 minute cardio sessions placed either on your non-workout days or immediately after you weight training workouts.

Use the form of cardio that, in your experience, holds the most muscle on your body. For some, this will mean doing shorter interval cardio sessions. For some,
this will mean going for a easy run or swim.

Incorporate the cardio work to enhance your muscle gain goals - not detract. For example, you might benefit from an easy swim workout after a heavy upper
body day. You might benefit from an easy bike ride to loosen up from a heavy lower body workout. Use common sense when choosing your cardio activities.
For example, don't try out for the soccer team at the same time you are trying to transform your body!

Incorporate your cardio based on your nutrition intake. Remember, your muscles grow on calories so the more cardio you incorporate, the more overall calories
you will need to counteract the loss.

Try to stretch at least 1/2 the amount that you lift. Heavy lifting requires long and lengthened muscles to allow full range of motion. Shortened muscles perform
weaker and slower and have a higher incidence of injury.

If you are weight lifting 4 hours in the week, you should be stretching at least two. This means at least 1/2 hour of stretching before or after you weight training
workout. This is my personal recommendation, any less and your body will be screaming for a injury.
TAKE THE CHALLENGE
Give the 1 + 1 Skinny Guy Strength Program a honest effort for the next 12 weeks and commit to making 2007 the year you defeat your skinny genetics and build a body
you can be proud of without spending any more time in the gym than you have to. Believe that you can do it. It can be done and it will!

ABOUT THE AUTHOR

Vince Del Monte

Naturally skinny guys need to play by a different set of rules and my mission is to empower and inform each client to reach their true potential.

View All Articles By This Author

RATE THIS ARTICLE

Select A Rating

69
.
Out of 10
Excellent
25 Ratings

RECOMMENDED ARTICLES
3 Ways To Keep Bones Strong For
Life

Meet Music's Most Shredded Ax Player

To Macro Or Not: Should You Track Your Macronutrient

Intake?

It's Time For Bodybuilding And CrossFit To Make Peace

We 'Mirin Vol. 131: 10 Aesthetic

Animals

Introducing the Talented Laurence

Guzzetti

46 COMMENTS

Log in to comment
Please keep comments positive and constructive.
Help the community by reporting inappropriate comments. Inappropriate comments may be reported and/or removed.

Please log in to comment.

 POST COMMENT

Comments

HJW080 (Harry Williams)

I've been working out for close to a year now and i am on of these skinny guys, I am relatively strong compared to most but you just cant see my muscle mass. should i start this program? or start on the higher reps in the more middle of
this program and work form there?

November 2nd, 2016

Report

Reply

rickmann08 (Rick)
Great article! I was wondering if it is ok to keep doing some of my regular weight training while also doing these. For example I work on my chest and shoulders on Mondays, arm ons Wednesday and chest and shoulders again on
Friday. Can I keep doing these on the same days as the schedule you created?

October 27th, 2016

Report

Reply

advinque (aditya)
hy guys
i just started on this program
i just cant do dips, chin up, and pull up at all

do u guys have a solution for it ?

September 22nd, 2016

Report

Reply

zehero (Avi)
Try to put a chair under while doing chin ups. Just rest one leg on the chair and carry on as usual. Push the chair further away for more tension.

September 22nd, 2016

Report

advinque (aditya)
thanks sir ill try my best

September 27th, 2016

Report

tonnykras (jeton)
My body weight is 66-68 kg ,but my program is like old school programs :
Monday-chest
Tuesday-legs
Wendsday-rest
Thursday-back
Friday-shoulders
Saturday-biceps & triceps
Sunday -rest
This program by 3 days a week trainig weight it's better for bulkin cuz i never tried to mix the exercises

August 19th, 2016

Report

Reply

chpsv (Praneeth Ch)

Dude if you want to gain weight , train less often eat good , don't follow the plan of professionals, follow what works for your body type , I literally wasted a year doing isolation exercices. Just follow the above plan with a
good diet it may do wonders .!!! Good luck bro

August 23rd, 2016

Report

prbras86 (paulo bras)

this was helpful

August 4th, 2016

Report

Reply
 BeastPotatoes (Beast couch potato)
Hello!
Is this program good for someone who is returning after a 6-month layoff?
If not, is getting back in shape for 2 weeks good enough to start this program? I'm 74kgs 5'9 with a decent fitness background ( Mma ) and I really want to start bulking!

August 2nd, 2016

Report

Reply

Jeffxx035 (Jeff)
look.. i drink protein shakes... at 50 gram of protein after workout.. i just started this today.. on my rest day.. should i drink my protein shakes or just only my training day?

July 6th, 2016

Report

Reply

Alosaimi96 (Abdullah)
Everyday

July 22nd, 2016

Report

jseries (Jr DeVera Del Rosario)

Hi! I love your program. I'm a very skinny guy and now I must say, I'm having huge progress already. I'm on my 4th week. I have a question. I will be busy this coming week in the office. I am an animator, so when I say busy, I will be
having overnights in the office for 3 days. It means I will be skipping the gym. Will it affect my progress? Would you suggest skipping the gym for a week so my schedule will still be as per your stated day? Would be great to hear your
suggestion. Thanks in advance! =)

June 19th, 2016

Report

Reply

TakingTheThrone (Justin Fisher)

What's the best option after I finish this program? Restart the program but keep upping the weights, or is there a good program to follow this one anyone can recommend? I'm kinda lost and don't want to go back to just winging it.

March 25th, 2016

Report

Reply

kylegerardilla (Kyle Gerard Dilla)

How do we determine the appropriate starting weight for the exercises? I'm a pretty skinny guy: 5'5" and weighing 115 pounds so if anyone can give me a starting weight to go for to get me going, that will be much appreciated.

Should I just go and do trial and error and explore which weight will challenge me the most yet still maintain proper form and all?

Thank you to anyone who responds.

February 22nd, 2016

Report

Reply

Show More Comments

JOIN OUR NEWSLETTER

Be the first to receive exciting news, features, and

special offers from Bodybuilding.com!

Your Email Address

SEND

Careers Terms of Use Privacy Policy About Us

Site Map Advertise With Us Affiliates Help

2016 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.com and BodySpace are trademarks of Bodybuilding.com, LLC.

Bodybuilding.com,
5777 N. Meeker Ave. Boise ID 83713 USA
1-866-236-8417