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Routine for a skinny but fit guy. Is a full body workout okay?

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SkinnyFitGuy
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2011/03/23 17:51:45 (permalink)

Routine for a skinny but fit guy. Is a full body workout okay?

Am looking for a good training routine to get in shape (as in strength etc.) and get a bit bigger for about 4 months time.
 
 
Background:
I’m 21, tall, skinny and currently quite physically fit.
 
About a year ago I used to workout 1-3 times a week, for like a few months on then a few months off.
 
Used to do a full body workout: squats, deadlifts, bench, pull&chin ups, dips, dumbell shoulder press, barbell row. Aimed for an approximate 5 reps and 5 sets for each.
 
Is a long workout but it worked quite well for me (then again, I’ve never really tried anything else). Also rowed before and after workouts, and did a bit of swimming and short runs.
 
For the last year I’ve been doing a lot of running instead, to train for a marathon in a couple of weeks. I’ll take a couple of weeks off completely after the marathon, but after that I want to start working out again.
 
 
 
So, can anyone give me/point me in the direction of good routines or advice? Or do you think it would be alright to stick to my full body workout? Is so are there any additions or alterations you would make to it?
 
 
Thanks for the help, it really is appreciated.
Jon
 
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    CitizenKane
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    Re:Routine for a skinny but fit guy. Is a full body workout okay? 2011/03/23 17:56:45 (permalink)
    A full body workout would be ideal, but the one you have suggested just has too much volume. You basically have exactly the right idea except you should spread out the exercises you have suggested over the course of 3 days rather than just doing them all in one day. If you did all those exercises in the same session, then there is no way that you are going heavy enough on all of them to give you the most benefit.
     
    Something like this, a classic full body template that I find myself recommending to people time and time again:
     
    Monday
    Squat
    Bench Press
    Bent-Over Rows
     
    Wednesday
    Deadlift
    Overhead Press
    Chin Ups
     
    Friday
    Squat
    Dips
    Power Cleans
     
    5x5 is as good a rep range as any so stick with that for the time being but you could always go higher on certain lifts (like Incline and Dips) or lower on certain lifts (like Power Cleans), which is what I would tend to do.
     
    Most important thing in terms of getting bigger though = diet!
    post edited by CitizenKane - 2011/03/23 17:57:48

    "Be adequate"
     
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    SkinnyFitGuy
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    Re:Routine for a skinny but fit guy. Is a full body workout okay? 2011/03/23 18:09:42 (permalink)
    CitizenKane ...

    Great, thank you for the excellent advice :-) Was pretty much the exact kind of stuff I was looking for .
     
    I can see your suggestion to split up the workout working nicely. As for diet, that's what I found to be the most time consuming and expensive part of training, I was always having to eat!
     
    (Also have just checked out Power Cleans, and they look intense! Still, no doubt they're also highly effective.)
    post edited by SkinnyFitGuy - 2011/03/23 18:10:56
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    CitizenKane
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    Re:Routine for a skinny but fit guy. Is a full body workout okay? 2011/03/23 18:19:23 (permalink)
    Well, Power Cleans are actually a very tough exercise to learn. I recommended them because they are a seriously good lift, and was keeping in mind for your situation in particular as you are a runner/athlete they will benefit you no end. Every top athlete in virtually every sport does Power Cleans to a greater or lesser degree, because they are so good at developing explosive power and the triple-extension from the hips which generates most explosive movements in sport and therefore it is basically the one lift that has the most crossover to virtually any sport.
     
    BUT, having said that it can be notoriously hard to learn, especially on your own without a coach (I have friends who play rugby for some of the provincial sides and they have 1 coach who's sole job is to teach them how to do Cleans and Snatches), so if you don't fancy doing them for the first while or you want to substitute them for something else while you are learning how to do them, then you could use:
     
    -High Pulls (similar, basically like a Deadlift into an Upright Row, but it omits the 'catching' phase of the Power Clean, which is the hardest part to learn)
     
    -Virtually any other upper body pulling movement to fit into the template, perhaps some other rowing variation like T-bar rows, Dumbbell rows, Pendlay rows, or what have you.
     
    It's up to you!

    "Be adequate"
     
    #4
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