Exercise

Simple and not overbearing exercise for my thin friends

So what should you do?

A one-for-all routine doesn't exist. So, what I'll do is give you a guideline on how to structure yours. I'll also provide my personal routine as an example.

Sets and Reps

As thin guys, we benefit from doing more sets (always 5) and less reps (max 8). You should do the exercises slowly and using your best posture. Instead of using more weight when exercises feel too easy, focus on doing the reps slower and with better posture.

Let's take squats as an example. If you want to ramp up the difficulty try this:

1. Lower yourself with normal speed

2. Stop at squat position for 1s / 2s / (...)

3. Elevate really slowly for 4s / 6s / (...)

Regularity

I go to the gym twice a week. I used to go 4 times a week but I've now switched 2 of those days to go rock climbing (boulder).

Routine Structure

Your routine shouldn't take more than 45 minutes. Focusing on posture and timing is always better than just trying to lift the highest weight.

2 Push Exercises

• Dips

• Push-Ups

• Tricep Extensions

• (...)

2 Pull Exercises

• Pull-Ups

• Chin-Ups

• Muscle-Ups

• (...)

1 Core Exercise

• Plank

• Leg Raises

• (...)

2 Leg Exercises

• Squats

• Lunges

• (...)

My Routine

Since I'm still rather weak, I do way less reps.

Exercise	Reps	Sets
Chin-Up (Shoulder Width)	4x	3x
Pull-Up (Shoulder Width)	4x	3x
Push-Up (Shoulder Width)	4x	3x
Dips	2x	3x
Plank	30 seconds each	3x
Squat	6x	3x
Lunges	6x	3x