The “Skinny” Guy to Jacked Workout Guide
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- เผยแพร่เมื่อ 20 ก.ย. 2024
- In this weeks vid myself & @Jacksfit_ Go through his workout plan to get jack jacked!
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![PURPEECH - นี่ฉันเองคนที่... (It's me) [Official MV]](http://i.ytimg.com/vi/NuhHd0hOOg8/mqdefault.jpg)
Love how you are helping him Ben! But please keep helping him with his form, for 6 months into training it’s still poor on some of his lifts
Bear in mind for someone as skinny as him it's hard to properly activate and coordinate all the stabilizers. That does make it even more important to focus on form, but you should cut him a little slack
dude had sponsors, helped by ton of people and still the same as he was
Love the transparency. I haven't seen many coaches open themselves up like this. Nice one.
Thanks mate… probably because most of the time you can’t please everyone and there will always be some that come out the keyboard to criticise the way you skin the cat 🤝
And respect for the guy getting stuck in and putting himself out there , keep it up mate 🤛👍
He comes across like he doesnt track or hit his cals or protein at all. All his replies are basically ‘ermm ye i think so’ he needs to be tracking day in day out if he struggles to put on weight as much as he clearly is. There isn’t any consistency, i want the lad to succeed aa much as anyone else, but theres absolutely not enthusiasm towards stuff
Think it’s more of a confidence issue, the more he grows his physical appearance and social media he’ll definitely be more confidence in his answers
His tik tok has just made him a vile person in my opinion thinks he’s a lot bigger than he is and talking about been a pt is just abit of a joke when he can’t talk properly and has terrible form. He eats nowhere near his calorie goal just lies😂
@@martyQw12 hope so!
Well said about the lack of enthusiasm, he probably had unrealistic expectations to begin with and now he has people on his case checking his progress, trying to be helpful, which has probably put a little pressure on him.
Not using a tracking app is unforgivable,especially when he has a food scale already, just point and click your phone 😂😂😂
Totally agree
U can fully tell he’s a lot more confident speaking w the camera aswell now great to see
this would be a great series, from skinny to jacked
Great work Jack. You’ve smashing it mate
If he’s going to failure, 60-90 seconds isn’t really enough rest
2+ mins is optimal but 60-90 secs is fine for someone who’s just started and isn’t moving a lot of weight
Alot of the inital weight gain is probably water retention from the creatine. But now thats your baseline going forwards 👍. Keep up the good work!
As a skinny guy, legs are pain bro. Especially being tall. Like at 6'6 every 10 reps is like 14 reps for the average person.
I’m 82kg 20% bodyfat and lean bulking on 3000cals with 400g carbs 180g protein and 50-60g fat. Eating that much carbs alone is a stretch everyday as it can amount to up to 1.5kg of high carb foods alone doing it clean. Just look how much grams of pasta, rice or potatoes you need to get 400g in lol.
This kid will struggle on a clean bulk defo needs 1-2 high carb shakes a day to try get around 200g liquid carbs banked then solid meals to make up the rest. Protein and fats I find are way easier to get in.
A good mix I use to get high carbs in is
- raw sport mass gainer (100g) of powder give 56g carbs
- rude health almond milk (500ml) for shake 50g carbs
Also can add - 2 bananas (200g) 46g carbs
Hope he manages anyway and gets those results. 1-2 hours training a day then the other 22/23 hours are about correct rest and nutrition.
Negative pull ups twice a week for a few weeks helped me be able to do pull ups in no time. I also did 24 weeks (3 meso cycles) where I put arms first in my workouts and my arms blew up in that time. It doesn't hurt to put on a little fat around the stomach area when bulking, just don't turn into a blob. Add 100 calories to your daily intake and see how it works for you, if its not enough add 100 more. It all seems daunting at first but once you've adjusted its pretty simple.
How long shpuld you wait of not putting on weight to add another 100 cals on?
@@jakemorrison8507First you should weigh yourself for 4 weeks (in the morning, post pee/poo and pre breakfast). Take each weeks weights and work out the average for each week. This lets you know how your weight fluctuates across a week plus it gives you a baseline. Then add 100 calories a day for 2 weeks. If there is no change add another 100. It wouldn't hurt to start with 200 tbh, but it'd be 100 increments after that.
@@CrusadesOClock thanks man. Great idea!
130g of protein in 3000 calories definitely doesn't require any protein powder and no triceps long head exercises is the worst thing you can do for the arms, you use a lot of the triceps lateral head while pressing but the long head gets neglected
It says if required. Maybe he will est less than 130 some days and thats where you would use protein powder
As a skinny guy I only started gaining weight easy when I started eating way more protein and fat and forgot about the carbs. Despite what trainers generally say about meal prep and spiking insulin levels along with supplements etc. Since I went more low carb and higher fat with 60 - 80 or more grams of protein a meal I’ve gone from 122 or so to 137 in the morning. Protein makes you gain carbs just give you diabetes. Whole raw milk plus pork, ground beef and butter and eggs are the bulk of my diet with a bit of fruit and yogurt and sourdough bread. Sometimes two glasses of milk at night before I go to bed is really the thing that I think helps the most so I don’t loose weight during my sleep.
I was/am like him most of my life, weighing only 55kg since ~14yo up to like 28yo, now I got skinny fat during last years so probs I'm around 60-65kg. My weight used to never change despite my eating and exercising habits so I kinda blamed my health but never actually went to check it out. I've been exercising for over a year while also eating enough protein ( ~100-120g/day from chicken breasts/eggs/whey ) and ~2500-3000kcal/day but nothing has changed during that time besides me gaining some strength, but not much at all.
So I was suspecting food intolerance and also low testosterone or potential XXY aka Klinefelter syndrome where person doesn't produce enough T which would explain the skinny body, low energy, depression*, anxiety* and low muscle mass.
Let’s go lads 💪🏼
90s of rest is just fucking stupid. Rest as much as you want. Also agree with the guy in the comment section. Waaaayyy too much volume for this guy. A lot of unnecessary isolation stuff.
I would say 90s rest is far from F stupid. It’s a guide, not a rule. As me and Jack have spoke about in previous session we have trained together, he is physically and mentally ready for almost most sets from 90s, but if he needs more or less he can do so 🤝
Let him track calories and every end of the week he has to show you what he eats so that you can see if he meets his requirements.
I started a bulking journey as well
What’s the plans for your self? Any more hyrox’s in the tunnel?
Jack you need to learn about mewing to fix your maxilla teeth and jaw. look up dr mike mew
Nah he's got an underbite
Only orthodontic treatment Will fix that
Creatine works but it’s just water weight and it gets lost as soon as you stop taking it
How is he not getting bigger? He’s lying about what he’s eating and doing
Talking about meat on the deltoids and v taper seems a bit far off at this point he just needs to keep growing
He has no idea how to train this kid.
Jack is definitely gonna outrun Joe Fazer in a matter of time...
why not superset antagonist muscle groups on upper its free volume? also not loads of arm volume and no overhead tricep work in there either. Moreover, why 90 seconds rest in between sets? surely you will just sandbag performance if you arent sufficiently rested
Hes still a beginner so much arm volume really not necessary
@@rossjeffrey9281 nah he doesn’t need a ton of arm volume but you need to have at least some long head focused Tricep work. Potentially could just rotate between a pushdown and a overhead movement. Honestly I neglected my long head and arms my first year of training, ended up with the spider physique which doesn’t look too great imo
amazing 😇🎉🎉
What's the app with the gym log called?
gymrat
myfitnesspal
Jack deadlifts more than me and I'm 62kg!
Your weak
What’s your bench
@@thesenate1537For now
@@thesenate1537dude thats just un fucking called for. Saying someone is weak just because they can lift that weight yet is just outright ego boosting. You're not helping him by calling him weak and then you ask for his bench pr!? Calm down with the ego and learn to have some damn repsect for others!
@@MNM-lq9te reply pssy
kid needs a lot of help
That's way too much volume per week for a skinny novice. The big 3, pull ups and OHP is all he needs. Also the rest times should be longer.
This is the stage in a gym goers journey where they can run through walls and recover the next day… it’s as your training age progress we need to be even more mindful of recovery 🤝
@@mycoachbenji as his muscle mass is so low he would most likely hit maximum growth from the big 3, pull ups,ohp and a couple of accessory exercises. Extra training is just a waste of time and calories for him, especially when half of his meals are probably being thrown in the bin.
So much time wasted on this guy. He has no interest in growing he just wants the clicks and views.
You haven't helped him at all! This kid needs just basic moves...bench, row, press, squat. Then get the calories in him and lots of sleep. At least a gallon of whole milk a day. Your program for this lad is shit!
Key word here…. “Think”
Thanks for the input dude🤝
@@mycoachbenji you're a shit trainer
First
Second
No way he’s eating 3k calories a day 🤣🤣🤣