6 Compound Lifts to Gain Mass for Skinny Guys

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: https://youtu.be/Cof6YyxQUGU

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