If you’re a skinny guy looking to bulk up, you may have heard that compound lifts are the way to go. But what are compound lifts and why are they so effective? In this blog post, we will explore the top 6 compound lifts that will help you gain mass and achieve your fitness goals. Whether you’re a beginner or advanced lifter, these exercises will help you build a solid foundation and make progress towards building the body you desire. So let’s get started!
6 Compound Lifts to Gain Mass for Skinny Guys
Are you tired of feeling skinny and weak? Do you want to gain mass and become stronger? The key to achieving this goal is through compound lifts – exercises that target multiple muscle groups at once. In this article, we will discuss six compound lifts that are proven to help skinny guys gain mass.
Many people struggle with gaining muscle, especially those who are naturally skinny. While certain factors like genetics play a role, the main reason why most people fail to gain mass is that they don’t train effectively. Doing isolation exercises like bicep curls and tricep extensions won’t cut it if you want to pack on serious muscle. Compound lifts are the foundation of any muscle-building program, and if you’re a skinny guy looking to gain mass, you need to incorporate them into your workout routine.
So, without further ado, let’s dive into the six compound lifts that will help you gain mass quickly and effectively.
The Six Compound Lifts
1. Horizontal Push
The first compound lift on our list is the horizontal push, which refers to exercises that involve pushing weight away from your body in a horizontal plane. Examples include bench press, dumbbell bench press, and push-ups. These exercises primarily target the chest, triceps, and shoulders, making them essential for building upper body mass.
Tip: When performing horizontal push exercises, focus on incrementally increasing your performance without compromising your form for the sake of your ego.
2. Overhead Press
The second compound lift on our list is the Overhead Press, which targets the shoulders, chest, triceps, and core. This exercise involves lifting a weight from shoulder height to directly overhead. The Overhead Press is a great way to build upper body mass and improve your posture.
Tip: Start with a manageable weight and gradually increase the weight as you get stronger.
3. Horizontal Pull
The third compound lift on our list is the horizontal pull, which involves pulling weight towards your body in a horizontal plane. The bent-over barbell row is the best overall mass builder for developing your back muscles and engaging your arms. Horizontal pull exercises are essential for building a strong, muscular back.
Tip: Focus on keeping your back straight and engaging your core throughout the exercise.
4. Vertical Pull
The fourth compound lift on our list is the vertical pull, which targets the largest muscle group in the back, the lats. Examples include pull-ups, chin-ups, and lat pulldowns. Vertical pull exercises are efficient in building massive wings, and they also engage your arms and core muscles.
Tip: Use a full range of motion when performing vertical pull exercises to get the most out of the movement.
5. Lower Body Push
The fifth compound lift on our list is the lower body push, with the squat as the most efficient way to build muscle in minimal time. Squats primarily target your quads, hamstrings, and glutes, making them essential for building lower body mass.
Tip: Focus on your form, and don’t go too heavy too soon.
6. Lower Body Pull
The final compound lift on our list is the lower body pull, with the deadlift as the best mass building and impactful exercise for overall health and longevity. Deadlifts target every muscle group in your body and are an excellent way to build total body strength and mass.
Tip: This is a complex movement that requires proper form to avoid injury, so make sure you learn the proper technique before attempting this exercise.
Free Book and Social Media
The video we referenced earlier provides a free book called “Bulk Up Fast,” which you can download and use as a resource for your journey to gaining mass. Additionally, the video creator can be found on Instagram and Facebook, where you can receive even more tips and advice on muscle-building.
In summary, if you’re a skinny guy looking to gain mass, you need to focus on compound lifts. Incorporating these six lifts into your workout routine will help you develop a well-rounded and muscular physique. Remember to focus on proper form, gradually increase the weight, and leave your ego at the door. You got this!
What are compound lifts?
Compound lifts are exercises that target multiple muscle groups at once.
Are compound lifts better than isolation exercises for building mass?
Yes, compound lifts are more effective than isolation exercises for building mass because they engage multiple muscle groups at once.
I’m a beginner – can I still do compound lifts?
Yes, beginners can do compound lifts, but it’s important to start with lighter weights and focus on proper form.
How many sets and reps should I do for each compound lift?
It depends on your goals, but generally, 3-4 sets of 8-12 reps per exercise is a good starting point.
Can I gain mass without using compound lifts?
Yes, you can still gain mass without using compound lifts, but progress may be slower, and your results may not be as noticeable.