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6 Compound Lifts to Gain Mass for Skinny Guys

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Rating: 4.0; Vote: 1

6 Compound Lifts to Gain Mass for Skinny Guys - In this video I-ll go over 6 compound lifts to gain mass for skinny guys who struggle to build muscle. If you-re a naturally skinny guy who has a hard time adding size to your frame, then this video is for you! 1. Horizontal Push How much ya bench? Once people start realizing you lift weights, that-s the first question they-ll ask. And if you don-t want to seem like a pussy, you-ll probably want to respond with a big number. The problem, however, is that the bench press - although one of the simplest of the main lifts to perform - is the easiest to butcher. And when your sole purpose is to sound manly when you tell someone how much you bench press, cheating the weight up becomes more likely. Do yourself a favor and leave your ego at the door - don-t try to impress anyone other than the guy you came into the gym as last time. In other words, focus on getting incrementally better than you were in your previous session, and do it without resorting to poor form to get the weight up. 2. Vertical Push The overhead press is by far the best all-around exercise for building massive shoulders. Not only that, but it does a great deal for building the upper chest, putting mass on the triceps, and increasing your bench press strength. The overhead press, like most of the main lifts, doesn-t just stimulate the obvious muscle groups (i. e. the shoulders, upper chest, and triceps, however. It also helps strengthen the lats through heavy eccentric loading, engages the legs by using them as stabilizers, and, of course, increases core strength. This movement, although not the most complicated, is a bit more complex than the bench press. Not just because it-s easily butchered, but because your body is in an overall more vulnerable position since you have no support. 3. Horizontal Pull There are a number of muscles that make up the mid/upper back: the traps, rhomboids, teres major and minor, erector spinae, and infraspinatus. Most of which are responsible for one primary movement: retracting the scapula. Anytime you pull (or row) a weight toward your body, horizontally, from out in front of you, all of those muscles are firing. When it comes to building a thick, well-developed back, you must row to grow. This is why we-re including the bent over barbell row as part of the big 6. This is, by far, the best overall mass builder when it comes to back development. Not only are you building back thickness through loading the function of scapula retraction, but the lats - which are responsible for back width - are getting a good deal of stimulus as well. Not to mention, anytime we-re pulling a weight toward our body - be it vertically or horizontally - we-re engaging our biceps to a significant degree. Want bigger arms? Pull heavier weight! 4. Vertical Pull Whenever we-re pulling weight down from over our head, the largest muscle group of the back - the lats - become the primary target. Vertical pulling is, by far, the most efficient way to build massive wings. This is mainly due to their function: extension and adduction of the shoulder. Anytime you-re bringing your arm down in front of you - or to your side - you-re doing so with, primarily, your lats. 5. Lower-Body Push Our main lower-body push exercise will come in the form of, arguably, the most avoided exercise in the gym: the squat. The reason guy-s pass the squat rack and end up on the leg press machine is simple: leg press is easy and squats are hard. But if you-re looking for maximal growth in minimal time, squat is king. This is not to say that you can-t build big legs without squatting - you most certainly can - but we-re looking for the big-bang-for-your-buck exercises. The exercises that are going to pack the most meat onto your skinny frame in the shortest amount of time. 6. Lower-Body Pull As you probably guessed, our main lower-body pull is - the granddaddy of them all - the deadlift. Training just about every damn muscle group in the body - legs, glutes, the entire back, and core - the deadlift is an integral part of this program. Not only does the deadlift work more muscles than any other exercise, but it targets all of the muscles responsible for your posture, which enables you to keep your back straighter during regular day-to-day activities. The deadlift is, unarguably, just one of the best mass building exercises you can do, but one of the most impactful - in a positive way - to your overall health and longevity. Do you know a skinny guy who-s struggling to gain mass? Send them this video
Date: 2022-04-12

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Comments and reviews: 10

Bryan
Just started both my teenage sons on a full body program almost identical to this. Both are super skinny (6-1- 135 & 6-4- 145) but after only 7 weeks now both have made noticeable gains even though the first 3 weeks or so were all about form. Here is a break down of the workout 3 days per week, usually mon, wed, fri.
1. Squat 5x5
2. Chin ups 5x5 if they fail to get 5 on a set they finish off set with inverted row AMRAP
3. Flat bench 5x5
4. Deadlifts 5x5 on Monday & Friday, Wednesday they change it to barbell rows
5. Overhead press 5x5
Super simple and seems to be working well. Adding weight most every week and now that they are more proficient with form we have started doing most of final sets to failure. Eventually we will switch it up to a push/pull/legs split or something but works very well this way for beginners.
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Larry
I've used this routine three times per week for years. Over time I added intensity with the upright row and biceps curl. Later I added reverse curls, seated wrist curls and seated reverse wrist curls as a triset finisher to keep my grip strength up. I'm 69 years old and I feel great. I always look forward to my next workout! Thanks for video, keep up the good work.
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Trey
This is Great stuff man I feel like im in class and your the teacher and im having aha moments a lot throughout this video. I want to become a personal trainer and sorta am now but I still have so much to learn and this is what I need so Thank you man!
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Trilliam
Im a skinny guy that-s 5-8 165lbs and I-m about to start gaining mass and this is the perfect video I was looking for. Thank you for this helpful video I-m only going to do these workouts with heavy weights and low reps
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YmaG
These are the 6 Compound Exercises
1. Overhead Barbell Press 0: 57
2. Flat Bench Press 1: 24
3. Lat Pull Down or Pull-ups 2: 01
4. Barbell Row 3: 20
5. Squat 4: 22
6. Deadlift 5: 05
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Max
Are there any exercises you would include to hit muscles that might not get enough stimulus from the big 6? My thinking is calf raises, lateral raises and possibly some direct ab work.
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Tony
Couldn't agree more by the way you can be skinny regular or beefy these lifts are the best for whome ever they'll always deliver a lot of bang for you're buck good video.
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Nebil
1- is that enough to do only those exercises to get the result?
2- how many times in a week should i do those workouts?
Please i need a fast answer
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Fikret
I would only add barbell curl to this. I know it is not a compound movement but great biceps builder and we all want great biceps. Great video! Thanks.
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MeMoneyBro
what are the sets & reps of each exercise? are we going up weight each set? or same weight all week next week put more weight on. ?
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