{"id":408,"date":"2017-08-14T09:46:43","date_gmt":"2017-08-14T09:46:43","guid":{"rendered":"https:\/\/repsandsetsapp.com\/?p=408"},"modified":"2023-04-04T18:25:23","modified_gmt":"2023-04-04T18:25:23","slug":"slimguy-fitness-beginners-workout","status":"publish","type":"post","link":"https:\/\/repsandsetsapp.com\/es\/2017\/08\/slimguy-fitness-beginners-workout\/","title":{"rendered":"SlimGuy Fitness"},"content":{"rendered":"

[et_pb_section fb_built=”1″ _builder_version=”4.16″ background_color=”rgba(255,255,255,0)” custom_padding=”0px||0px|” transparent_background=”on” global_colors_info=”{}”][et_pb_row column_structure=”3_4,1_4″ _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”||0px|” custom_padding=”||0px|” global_colors_info=”{}”][et_pb_column type=”3_4″ _builder_version=”4.16″ background_position=”top_left” custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/repsandsetsapp.com\/wp-content\/uploads\/2017\/08\/Sequence-01.Still002.jpg” align_tablet=”center” align_phone=”center” align_last_edited=”on|desktop” _builder_version=”4.16″ animation=”off” sticky=”off” border_style=”solid” always_center_on_mobile=”on” global_colors_info=”{}”][\/et_pb_image][et_pb_blurb title=”SlimGuy Fitness” url=”https:\/\/www.slimguyfitness.com” image=”https:\/\/repsandsetsapp.com\/wp-content\/uploads\/2017\/08\/slimguy-logo.png” alt=”SlimGuy Fitness” icon_placement=”left” image_icon_width=”none” module_class=”creditblurb” _builder_version=”4.16″ background_layout=”dark” animation=”off” custom_css_blurb_image=”width: 200px;” custom_css_blurb_content=”width: 100%;” border_style=”solid” image_max_width=”none” use_circle=”off” use_circle_border=”off” global_colors_info=”{}”]SlimGuy Fitness is a blog about weight training, with the goal of providing the most comprehensive resource for slim guys looking to bulk up. Find out more at slimguyfitness.com<\/a>
\n[\/et_pb_blurb][et_pb_text _builder_version=”4.16″ border_style=”solid” global_colors_info=”{}”]Duncan is a fitness lifestyle blogger also known as SlimGuy Fitness. As a naturally slim guy, (or \u201cectomorph,\u201d to use the technical term), lean definition comes easy to him, but building serious muscle mass is much more of a challenge. He describes himself as a hard-gainer. But that has not stopped him from building an impressive physique that most guys would envy.<\/p>\n

In this program, Duncan shares some of his secrets, to reveal how he earned that ripped physique. His program comprises entirely of anaerobic rather than aerobic training, because, as a slim guy, his goal is to gain weight by packing on more muscle, not to lose it.<\/p>\n

This is a three day split program, pairing biceps with triceps, chest with back and shoulders with legs. Duncan repeats this routine twice in one week, leaving one day off for rest and recovery. His focus is on training opposing muscle groups using supersets. Rest times are kept to a minimum to give him just enough time to recover while maintaining the pump.<\/p>\n

Duncan uses a pyramid approach, increasing the weight with each set. This allows him to find the right weight-to-rep ratio, so he can lift heavy without losing form. The last set he always reduces the weight and increases the reps. If he is able to complete it without trouble, he knows it’s time to increase all the weights for that exercise next time.<\/p>\n

Abs are not included, but that doesn\u2019t mean you can skip them. Duncan does core training every day, which is how he maintains that impressive six-pack.<\/p>\n

To find out more about the theory and science behind Duncan’s approach, check out his blog at slimguyfitness.com<\/a>.
\n[\/et_pb_text][et_pb_code _builder_version=”4.16″ global_colors_info=”{}”]Get Program (lb)<\/a>Get Program (kg)<\/a>[\/et_pb_code][et_pb_text disabled_on=”on||” _builder_version=”4.16″ custom_margin=”||0px|” custom_padding=”||0px|” border_style=”solid” global_colors_info=”{}”]You need an iPhone with Reps & Sets installed to download programs.
\nIf you don’t have an iPhone, you can preview this program here: Biceps & Triceps<\/a>, Chest & Back<\/a>, Shoulders & Legs<\/a>.
\n[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.16″ background_position=”top_left” custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_sidebar area=”sidebar-1″ _builder_version=”4.16″ global_colors_info=”{}”][\/et_pb_sidebar][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

SlimGuy Fitness is a blog about weight training, with the goal of providing the most comprehensive resource for slim guys looking to bulk up. Find out more at slimguyfitness.com Duncan is a fitness lifestyle blogger also known as SlimGuy Fitness. As a naturally slim guy, (or \u201cectomorph,\u201d to use the technical term), lean definition comes […]<\/p>\n","protected":false},"author":2,"featured_media":384,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"

I refer to this as my \u2018bedding-in period\u2019 when starting any form of training or fitness routine. This is where I shall intentionally be lifting only very light weights for a period of about 3-4 weeks as to not cause any significant discomfort or fatigue. I shall not target any specific muscle group, but move between each possibly several times during the course of my visit. It\u2019s a way of loosening up the muscles, tendons and ligaments and hopefully kick start my body into working once more.
During this phase, I simply like to get a feel for each exercise, key in specific movements and disregard set routines such as standard or pyramid sets.
I move onto the next phase only when I feel my body has adjusted adequately. This is usually when the aches and pains have subsided or when I become bored.<\/p>","_et_gb_content_width":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[42],"tags":[68,47,56,65,49],"class_list":["post-408","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-full-body","tag-3-day-split","tag-40-minutes","tag-advanced","tag-featured","tag-gym"],"_links":{"self":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts\/408","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/comments?post=408"}],"version-history":[{"count":43,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts\/408\/revisions"}],"predecessor-version":[{"id":1418,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts\/408\/revisions\/1418"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/media\/384"}],"wp:attachment":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/media?parent=408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/categories?post=408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/tags?post=408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}