Full body or bro split for a skinny guy?
Full body. For a skinny guy starting out, full body or any routine that trains each muscle 2-3 times a week works much better than a bro split that hits each muscle once a week. Do 10-20 sets per muscle per week, starting near 10, and end each set 1-2 reps short of failure.
What's wrong with a bro split for skinny guys?
Chest on Monday. Then your chest waits a whole week for its next turn. That's one chance a week to grow each muscle.
Full body gives you two or three chances. Same gym time, more growth.
How many sets per muscle does a skinny guy need?
10-20 sets per muscle per week. Start near 10. If you recover well and keep progressing, add sets slowly. More isn't better if you can't recover from it.
How hard should each set be?
Finish each set 1-2 reps before failure. That means you could do one or two more clean reps, but no more. Stopping way short of that is one big reason guys train for years and still look the same.
What does a full body week look like?
About 3 hours a week is enough to start. For example, three full body sessions of about an hour. Each session: a push move, a pull move and a leg move, like push-ups or overhead presses, rows or pull-ups, and lunges. Try to add a rep or a bit of weight over time.
My case
I went from 63 kg to 83 kg (139 to 183 lb) in five years, most of it muscle. I got there guessing. A clear plan with the right frequency and effort is how you skip the years I wasted.
Read next: How long does it take an ectomorph to build muscle? and Can I build muscle while playing soccer?
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