Best Compound Exercises for Skinny Guys 2023

Introduction

Hey there! Are you one of those skinny guys who struggle to gain muscle mass? Do you find yourself spending hours at the gym with little to no results? Don’t worry, you’re not alone. Building muscle can be tough, especially if you’re naturally thin and have a fast metabolism. But, there is hope. Have you heard of compound exercises for skinny guys? They are a game-changer when it comes to building muscle mass.

In this article, we’re going to define compound exercises. We’ll discuss the benefits of compound exercises, the best compound exercises for skinny guys, and how to incorporate them into your workout routine. 

So, whether you’re a beginner or an experienced lifter, this article is for you. With the power of compound exercises, you can transform your body and gain the muscle mass you’ve always wanted. Let’s shake up your routine and get started!

What Are Compound Exercises?

So, what exactly are compound exercises? Basically, they’re exercises that work multiple muscle groups at once. Think of squats or lunges – you’re not just working your legs, you’re also engaging your glutes, lower back, and core. That’s why they’re called compound exercises – they compound the benefits by hitting several muscle groups simultaneously. 

Compound Exercises Benefits for Skinny Guys

Compound exercises offer several benefits for skinny guys.

Firstly, They work multiple muscle groups at the same time. This means more muscle fibers are stimulated, leading to greater muscle growth and overall strength. Cool, right?

Another great benefit of compound exercises for skinny guys is a reduction in training time. You can work multiple muscle groups at once, so you don’t need to spend hours in the gym doing isolated exercises for each individual muscle. This saves time, helps you fit exercise into your busy schedule, and helps achieve your fitness goals faster!

Last but not least, compound exercises can also improve your functional fitness. When you do compound exercises, you’ll be doing movements that are similar to what you do in your daily life. For example, lifting heavy things, squatting down, or pushing something heavy.

This way, you’ll be building up your strength and muscle in the same way you use your body in your daily activities. This will make you stronger and better able to handle anything that comes your way. 

Best Compound Exercises for Skinny Guys

Alrighty, let’s dive into the good stuff: the top compound exercises for skinny guys! These are the exercises that will help you build muscle and gain strength faster than any other exercise. Ready?

Squat

First up, we have the barbell squat. Squats are amazing for building your leg muscles and strengthening your core. To perform a squat, place the bar on your shoulders and stand with your feet shoulder-width apart and toes pointing out slightly. Keep your back straight, core tight, and chest up as you lower your body as if sitting in a chair. Keep your knees in line with your toes and go until your thighs are parallel to the ground. Push through your heels to stand back up while keeping the bar balanced on your shoulders.

Deadlift

Next, we have the deadlift. This exercise works your body, including your legs, back, and core. To perform a deadlift, start with your feet at a width equivalent to your shoulders and a barbell resting on the ground in front of you. Bend down and grip the barbell with your hands just outside your legs. Then, straighten your back and lift the barbell up off the ground, pushing through your heels. Lower the barbell back to the ground with control.

Bench Press

Third on the list is the bench press. This exercise is great for building your chest, shoulders, and triceps. To perform a bench press, you need to lie down on a bench with your feet placed flat on the ground and hold the barbell with your hands, Lower the barbell down to your chest while keeping your elbows close to your sides, raise the barbell back to the starting position.

Overhead Press

Don’t forget about the overhead press! This exercise works your upper back and shoulders. To perform an overhead press, start with your feet shoulder-width apart and a barbell across your shoulders. Push the barbell straight up above your head, keeping your core engaged and your back straight. Lower the barbell back to your shoulders.

Pull-Up

Additionally, we have the pull-up. This exercise works your shoulders, biceps, and back. To perform a pull-up, hold onto a pull-up bar with your palms facing away from you. Pull your body up towards the bar, keeping your core engaged and your elbows close to your sides. Lower your body back to the initial position.

Bent Over Row

Finally, let’s talk about bent-over rows! If you’re looking to build a strong back and arms, this exercise is definitely one to add to your routine. Here’s how to do it:

Begin by standing with your feet separated at shoulder width, and there should be a barbell on the floor in front of you. Slightly bend your knees, then hinge forward at the hips, while keeping your core engaged and your back straight. Grab onto the barbell with an overhand grip, making sure your hands are slightly wider than shoulder-width apart.

With the barbell in hand, pull it up towards your chest, keeping your elbows close to your sides. As you lift the barbell, focus on squeezing your shoulder blades together and keeping your back straight. Once the barbell reaches your chest, slowly lower it back down to the starting position.

Remember to start with light weights and focus on proper form before increasing weight or intensity. 

if you are struggling to gain muscle, then make sure to read this comprehensive guide on how to bulk up for skinny guys

Easy Variations of Compound Exercises for Beginner Skinny Guys

Let’s talk about some easier variations of compound exercises that you can incorporate into your routine if you’re just starting out or looking to build up to the full exercise.

Goblet Squat

If you’re new to squats, goblet squats are a great way to build up strength before moving on to the barbell. Start by holding a weight or a dumbbell in front of your chest with both hands. Stand with your feet shoulder-width apart and squat down as if you’re sitting in a chair, keeping your back straight and your knees over your toes. Next, use the strength of your heels to lift yourself back up.

Romanian Deadlift

If you’re not quite ready for deadlifts with a barbell, you can try Romanian deadlifts. To do this exercise, start with your feet shoulder-width apart, and hold a barbell with an overhand grip. Keep your back straight and your core engaged as you bend at your hips, pushing your glutes back and lowering the barbell toward the ground.

Then, push through your heels to stand back up, keeping the barbell close to your body. Give it a try and feel those hamstrings and glutes working!

Push-Up

Push-ups are a great variation of the bench press that you can do without any equipment. Start in a plank position with your hands at a distance equivalent to the width of your shoulders and keep your body in a straight line. Lower your body towards the floor. keeping your elbows remain near your sides. Finally, return to the starting position by pushing yourself back up.

Dumbbell Shoulder Press

You can start with dumbbell shoulder presses if you find them easier than barbell overhead press. Hold a pair of dumbbells at the height of your shoulders with your palms facing forward. Press the dumbbells up above your head, keeping your core engaged and your back straight. Next, lower the dumbbells back to shoulder height.

Assisted Pull-Up

If pull-ups are too challenging, you can start with assisted pull-ups. Use a resistance band or machine to support some of your weight as you pull yourself up towards the bar. Gradually decrease the amount of assistance as you build strength and progress toward doing a full pull-up.

Dumbbell Row

If bent-over barbell rows are too hard for you, dumbbell rows might be an easier option. To do this exercise, start with your feet shoulder-width apart and hold a dumbbell in each hand. Slightly bend your knees and then hinge forward at your hips, while keeping your back straight and your core muscles engaged. Allow your arms to hang straight towards the ground.

Then, pull the dumbbells up towards your chest, keeping your elbows close to your sides. Squeeze your shoulder blades at the top of the movement, then lower the dumbbells back. Give it a try and feel those back muscles working! As you build up strength, you can progress to the full bent-over barbell row.

How to Incorporate Compound Exercises into Your Routine?

Let’s talk about how to incorporate compound exercises into your workout routine.

First and foremost, it’s essential to focus on proper form and technique when performing compound exercises. Since these exercises work multiple muscle groups, it’s easy to get sloppy with your form, which can lead to injuries. So, take the time to learn the correct form before adding weights, and start with lighter weights to ensure you can maintain proper form throughout the exercise.

When it comes to structuring a workout routine that incorporates compound exercises, it’s important to have a plan. You can start by choosing two or three compound exercises that work different muscle groups, such as squats, bench presses, and deadlifts. Then, perform each exercise for 2-3 sets of 8-12 repetitions (1), with a rest period of 2-3 mins between sets to fully recover.

Remember, the key to incorporating compound exercises into your workout routine is consistency. Stick with it, focus on proper form, and gradually increase the weights and intensity as you get stronger.

Sample Full Body Compound Workout Routine for Skinny Guys

Full Body Workout 1

1. Squats – 3 sets of 8-12 reps
2. Bench Press – 3 sets of 8-12 reps
3. Bent over row – 3 sets of 8-12 reps

Full Body Workout 2

1. Deadlifts – 3 sets of 8-12 reps
2. Pull-Ups – 3 sets of 8-12 reps
3. Overhead Press – 3 sets of 8-12 reps

Workout Schedule

Week 1

Day 1: Full Body Workout 1

Day 2: Rest

Day 3: Full Body Workout  2

Day 4: Rest

Day 5:  Full Body Workout  1

Day 6-7: Rest

Alternate between the first and second workout every week.

Week 2

Day 1: Full Body Workout 2

Day 2: Rest

Day 3: Full Body Workout  1

Day 4: Rest

Day 5:  Full Body Workout  2

Day 6-7: Rest

Conclusion

Congratulations! You’ve learned about the power of compound exercises for skinny guys. Compound exercises work multiple muscle groups and joints, making them super-efficient for building overall strength and muscle mass. They offer several benefits such as reduced training time, functional fitness improvement, and more.

To see results faster, try incorporating squats, deadlifts, bench press, pull-ups, overhead press, and bent-over rows into your workout routine. Keep going, and you’ll transform your body from skinny to muscular and achieve your fitness goals. Remember, consistency is key, and with the power of compound exercises, you’ve got this!

FAQs