what's up guys jeff cavaliere
athleanx.com I'm talking to the skinny
guys today now don't worry it's going to
be helpful for all but I am going to get
inside the minds of the skinny guys
because I know what the hell you're
thinking I've been one and I know how to
get you a lot bigger than you are right
now because I know the things you should
be focusing on today I'm going to tell
you exactly what to focus on in your
workouts if you don't want to be skinny
anymore and the first thing that I'm
tell you to do
shocker just get your ass to the gym now
it's not about telling you to start
working out you already know that you're
probably already doing that I'm saying
get yourself to the gym face your fears
remember I says and get in your head I
know what you're thinking you're maybe a
little nervous to go to the gym because
you're afraid of the ridicule being the
skinny guy you look around you see all
these guys lifting heavy weights
grunting groaning intimidating you're
sitting there holding 20 pound dumbbells
in your hands that you're not going to
measure up to them you know what guys
screw that and screw them because
anybody at the gym that would ridicule
you for the ways that you're lifting has
no bearing on you and number it doesn't
even deserve your concern because that's
a dick nobody who's been where you've
been at all of us have started somewhere
and most guys in the gym are going to
respect your pursuit they're going to
respect the fact that you're there
despite health in you might be do what
you need to do to change that and I can
tell you that right away that 99% of the
guys that maybe you think are
intimidating are probably respecting the
shit at you because they know what
you've been through if they've been
there themselves they know more than
that but the idea is make yourself
accountable face your fears unless you
have to workout at home for a particular
reason then get there I'm telling you
going to find more out of getting there
because facing your fears and just that
one move of arriving at the gym it's
going to set the stage for everything
else now when you're there the most
important thing to do is simplify find
one exercise per major muscle group to
focus on what am I talking about will
the major muscle groups your chest your
back your shoulders your legs your arms
your biceps and triceps
obviously your core is thrown in there
as well we're not going to worry about
that so much we're trying to build as
much muscle as we can so those six major
muscle groups pick one exercise now give
you a head start I think you should
focus on a bench press and not
necessarily with dumbbells because you
might not have the coordination yet to
handle the independent dumbbells would
use a bar do a bent over row for your
back do a squat for your legs if you
can't do a squat got knee problems or
back problems that maybe try a deadlift
I personally preferred that list more
than I prefer squats for my particular
case with my knees do an overhead press
do a barbell curl and do a line tricep
extension okay these are exercises that
have two things in common one they're
compound they usually involve multiple
joints you want to try to start building
your coordination on these movements and
allowing you to become stronger allowing
different muscles to work together the
second thing is they allow you to
eventually overload so let's just look
at a case of let's say the arms a
barbell curl is always going to be the
heaviest bicep exercises you will
ultimately be able to do you're not
going to be able to do more on a
concentration curl than you are in a
barbell curl so I want you to focus on
those bigger exercises okay now how we
going to break them up I want you to
start by simplifying again I know that
people will probably tell you to start
doing total body workouts because that's
the best way for a hardgainer to build
and know what I'd rather you do is
actually conserve your energy towards
those movement patterns on particular
days so break it down into again
movement patterns pushing pulling and
legs you do those once a week each one
once a week now what are we looking to
do you're looking to prove those
movement patterns first and foremost so
guess what's going to happen that
uncomfortable feeling of going to the
gym might get a little bit more
uncomfortable temporarily
because you might have to just back down
the weights that you're using so on an
overhead press start with the bark
that's all you can handle
because what you're trying to do is
learn the movement pattern groove that
pattern with a bent over row
what good is doing a bent over row if
you're doing it like this like I see so
many skinny guys and young guys
in the gym trying to do it doesn't even
mean young it could be just beginners
you might just be starting to work out
only have 45 years old but you don't
want to be doing it at this position
because what you're doing is you're not
only not growing as much as you can do
not optimally stimulate the muscles that
you're trying to work but you're setting
up bad patterns to just carry over into
more shit workouts down the road so
lighten the bar and learn the technique
once you've got the technique on those
exercises then the fun comes in now we
start doing as you start adding weight
to the bar and when you add weight to
the bar you have to ensure that you can
still nail the same control of that
movement as you did when you were just
starting out and if you can you add more
weight if you can again you add more
weight this might happen really fast for
some guys because you're going to build
up that neurological strength a lot
faster and for others it may take a
little bit of time but as you continue
to add that weight to the bar you
continue to master the command of the
movement you're going to see things
changing I guarantee you and when it
does you can start to add a second
exercise for each muscle group again
trying to think big but think just one
step down from where you were
so maybe add a lap pull down or pull up
if you're training at home for your back
maybe you add a lunch a great single
unilateral exercise for your legs a more
athletic exercise you can add it to your
squat or your deadlift okay maybe you
add a push down a way to push down for
your triceps to add to that tricep
extension but the idea is you still want
to do the last thing I'm going to tell
you here and push every single time
don't leave anything on the table if
you're comfortable with that weight in
other words you're a command of the
weight then make yourself uncomfortable
with it goes back to the day oh I did a
few weeks ago make yourself comfortable
being uncomfortable if you have the
movement pattern down you know how to
command that weight then make yourself
uncomfortable and if you push yourself
to the limit each and every time skinny
guys start finding that they're not so
skinny anymore and there's a whole other
component here diet nutrition we talked
about that in other videos
cover that in a future video if you want
me to but when it comes to training that
should be your game plan each and every
time and I promise you you will not be
skinny for that much longer right push
at every opportunity don't let those
guys pull you down and make sure you
have a game plan in place and hopefully
this video has given you just that and
also I hope it's give you maybe a little
bit of inspiration from a guy that used
to be in your position in your shoes
that face all the same fears now we're
going to conquer all those one by one
alright guys if you found this video
helpful make sure you leave your
comments and thumbs up below if you're
looking for a plan that lays the
foundation and does what I just told you
and it helps you to start getting the
confidence as you crush exercise after
exercise after exercise building upon
one workout on time then head to
athleanx.com and get our athlean-x
training system the meantime we'll be
back here in just a couple days to give
you more of what you guys want to see
leave your comments below and I'll make
those videos for it I'll see you later