The 14 Best Exercises for Skinny guys
| Posted in Best of, Exercises | Posted on 25-04-2009
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In this post I’ll share what exercises are best for us, skinny guys, who want to gain some muscle and look better (just imagine that great looking beach body and a lot of strength!!!). These exercises are all compound movements or free weight exercises that provide most benefits for us. There is no point for skinny guys to do exercises in the machines that isolate one muscle group like leg extensions, or triceps kickbacks. We need serious exercises that challenge whole body and just FORCE the muscle to grow.
Why are these exercises best?
As I already said these challenge your whole body. They not only workout your hands or quadriceps, or lats. For example, squat challenges your quadriceps mostly, but hamstrings and butt also get a great workout. Your back also gets a workout because it has to be straight and balance out your body (don’t let it lean too much forward). Your abs get a workout because they stabilize your torso too. It’s not even worth comparing leg presses to squats..
Also, these exercises are best muscle builders because they recruit most muscle fibers and produce most hormones necessary for growth. These hormones include testosterone, insulin-like growth factor 1, and growth hormone. The Testosterone alone is single most important hormone for men and increasing it’s count in the blood will benefit your greatly not only strength and growth-wise.
Here are they:
1. Squats (legs, butt, back, abs)
2. Deadlifts (lower back, upper back, hands (grip strength), hamstrings)
3. Overhead Presses (front deltoids, rhomboids, triceps)
4. Bench Press (chest and triceps)
5. Dips (triceps and chest)
6. Lunges (hamstrings, butt, quadriceps)
7. Barbell Rows (lats, upper back, biceps)
8. Pull ups (upper back, lats, biceps)
9. Chin ups (biceps and lats)
10. Dumbbell Rows (lats, biceps)
11. Dumbbell Flies (chest and triceps)
12. Close Grip bench Press (more focus on triceps but still work out chest too)
13. Planks (core and abs)
14. French Press (triceps, not a compound exercise but still great one)
These exercises are included into the workout I offer here, start doing it and you will be GAINING MUSCLE!
Best of luck,
Adrian
Just wandering when you will show me how to do these exercises. I need to gain some weight
Hi Justin,
more posts like “How to Squat” will be posted today and tomorrow and by Friday there will be guides for all 14 exercises ;)
Best of luck,
Adrian
Thanks for your site. I appreciate it.
Appreciate your visit and comment mate ;) Hope that this blog will be of help for you in future :)
Adrian
hey. I work out three times a week for an hour after school. I work dumbbells. I’ve been working for several months, and have progressed from 20 to 35, where I am now. I do three sets, and in each set I do ten curls (five on each arm), then ten bench presses (ten on each arm, but simultaneously), then I do this last exercise where I stand on one leg, kneel on the bench, keep my back parallel to the floor, and lift the dumbbell straight up. I do this ten times on each arm. So, in one day I do a total of 120 reps. I work on tuesday, wednesday, and friday. Is my routine targeting enough areas for me to gain sufficient muscle mass? I’m not seeing very drastic results, and I’ve been doing this for several months now.
Hello Alex,
No, unfortunately your routine is not targeting enough areas. You have no exercises for legs. Which is a huge problem. Plus you don’t get 120 reps a workout (you do 5 curls not ten, you’ve done one curl when you have curled with both hands).
Anyway, if you can’t join a real gym or don’t have enough equipment tan you should be doing this program I recommend to do at home (it has dumbbell exercises mostly). Check it out here:
http://www.36pounds.com/2009/04/30/36poundscom-home-workout-for-beginners/
Cheers,
Adrian
Do You Guys Know How To Gain Weight Before Work Out.
Beny, you probably got this whole thing completely wrong. You don’t gain weight before or after workout or during it. Gaining weight takes time and is a very slow process.. You gain muscle when you eat and rest not when you workout!
Adrian
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hi there. i want to gain weight and start training. ive looked into a programme called Gomad ( gallon of milk a day ). is this any good. i have also purchased some dumbells to start training at home before joining the gym
I have heard people had good gains with Gomad. It wont be good for you if you are lactose intolerant though. Other than that I can recommend it ;)
Go straight to gym instead of working out with dumbbells at home. Gym is better ;)
Cheers ;)
thanks for the feedback. will try Gomad and hit the gym..
thanks
No problems mate! Keep me updated! ;)
Hi Adrian.
Is there a type of chart that one can use to find out wich weights to start with according to current body weight. I dont want to strain a muscle or start of with too small were i would have made more progress with a heavier weight.
Any thoughts?
Cheers
Hey Pierre,
Only way to go and experiment. Some even start with an empty bar to learn the movement and then add weights (Good decision!). Don’t worry, just start doing it and experiment.
Cheers,
Adrian