Bulking up when you’re a naturally thin guy might seem difficult. Basically, you must grow in size in order to become stronger. You must also become stronger in order to become larger. For most individuals, training for one without the other makes little sense. Squats, bench presses, and deadlifts are the only big-muscle activities you should do as part of the best workout program to build muscle fast for skinny guys. In every workout, you’ll perform a lot of them.
However, this does not imply that you must constantly add a significant amount of weight. But, because they are the motions that push your muscles to grow, you won’t deviate from them for many days. They’re the workouts that, as you get stronger, will make it easier to overburden your body. You could assume that repeating the same activities is tedious, and you would be correct. But this method works well for slim guys, and for most people, sticking to the large lifts consistently is the greatest approach to achieve results.
The Exercises
Squats
Before you squat, make sure you’re in the right position: Maintain a shoulder-width distance between your feet and turn them out between 5 and 30 degrees. Then, to assist activate your muscles, enhance alignment, and generate stability, press your feet into the ground. When squatting, keep your chest up to avoid your shoulders and upper back from rounding and putting stress on your spine. Finally, when you’re ready to squat, consider starting with your knees bent and your hips pushed back. For the descent, brace your core and keep it braced throughout the movement. Once you are parallel with the floor, drive through your heels to get back up in the starting position.
Bench press
Your feet are the foundation of your power and strength. Keep your feet as far apart from your butt as you can while maintaining them level on the ground.
Next, set up close enough to the bar to unrack easily, but not too close that you touch the pegs on the way up.
Arch your back before you begin. Arching your lower back will assist you retain a neutral spine and protect your back while you press.
Grab the bar firmly and hold it as far down as you can. Your wrist will bend backward if the bar is too high in your hand or fingers.
Inhale deeply, unrack the bar, and exhale. Lifting the bar off the rack wastes energy, especially if it’s heavy.
Take a deep breath before lowering the bar and brace your abdominal wall. Imagine bending the bar into a U-shape using your hands. This will activate your lats and protect your shoulders.
The length of your arms and how you grasp the bar will determine where you contact the bar.
In this posture, your forearms should be 90 degrees from the ground. If it’s off, you will lose force.
As soon as the bar touches your torso, engage your glutes and drive your legs into the ground. Leg drive allows you to stay tighter and bench more.
Deadlift
Whenever possible, utilize an overhand grip instead of the common mixed grip. This is a lower body workout, but the burden hanging from your arms also involves your shoulders.
If your back isn’t straight, your upper back will curve forward, causing shoulder and upper back problems so tighten your lats and rhomboids.
Use your lower back, obliques, abs, and deeper abdominal muscles to brace your core and keep your spine straight. This becomes increasingly important as you deadlift greater weight.
The glutes and hamstrings should be the main muscles involved, not your lower back. To accomplish so, your hips should be lower than your shoulders, so your lower back isn’t the major leverage point. You’ll sit back, potentially bending your knees and tensing your hamstrings to start the deadlift.
