When it comes to maximizing gains for hard gainers, focusing on compound movements is crucial. Here are 5 must do exercises for skinny guys that every hard gainer should incorporate into their routine to build strength and muscle efficiently.
But it wasn’t us from BOXROX who came up with this list, no. We could, but this time we leaned into the expertise of content creator and bodybuilder Igor Voitenko. His channel has over 2.5 million subscribers and he posts content about weightlifting tips and nutrition.
The term “hardgainer” refers to someone who finds it unusually difficult to gain muscle or weight, regardless of how much they eat or exercise. Hardgainers typically have a fast metabolism and a lean body type, often categorised as an ectomorph body type in fitness jargon. This body type is characterised by a slender frame, small joints, and a high metabolic rate, which can make it challenging to build muscle mass and retain weight.
For hardgainers, typical fitness advice might not always be effective, and they may need to adopt specialised training and nutritional strategies. This often includes consuming more calories than average, focusing on nutrient-dense foods, and engaging in strength training that emphasises heavy weights and lower repetitions to promote muscle growth. Patience and consistency are also crucial, as progress might be slower compared to others with different body types.
If you’re a hard gainer struggling to increase your muscle size, your exercise regimen might need a shift towards more effective compound exercises. These exercises involve multiple joints and muscle groups, allowing you to lift heavier weights and stimulate several muscles simultaneously, which is key for building overall strength and mass.
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5 Must Do Exercises for Skinny Guys
1. Push-Ups (with Variations)
Push-ups are a staple in any fitness routine. For hard gainers, they are particularly effective because they work the chest, shoulders, and triceps. To increase the intensity:
- Add weight like a backpack.
- Progress to decline push-ups to target the upper chest.
- Incorporate diamond push-ups to focus more on the triceps.
30 Push-Up Variations from Beginner to Advanced
2. Pull-Ups
Pull-ups are unparalleled for developing the back and biceps. If you don’t have a pull-up bar:
- Use any sturdy bar that can support your weight.
- Focus on slow, controlled motion to maximize muscle tension.
12 Best Pull-Up Variations for Muscle Growth
3. Bulgarian Split Squats
To build massive legs at home, Bulgarian split squats are incredibly effective. They target the quads, hamstrings, and glutes while improving balance. Tips for execution:
- Use a chair or bench for your elevated foot.
- Hold weights or household items for added resistance.
4. Pike Push-Ups to Progress to Handstand Push-Ups
For shoulder development, start with pike push-ups and work towards handstand push-ups. These movements are challenging but excellent for building powerful shoulders and triceps. Ensure proper form to avoid injury.
5. Plank Rows (Renegade Rows)
Plank rows engage the core, back, and biceps. They’re an excellent compound movement that also challenges your stability. Use dumbbells or any similar household items.
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Incorporating these exercises into your routine will significantly benefit hard gainers by utilizing compound movements that stimulate multiple muscle groups. Remember, consistency is key, and proper nutrition is equally important to support muscle growth and recovery. Start with these exercises, focus on progressive overload, and ensure you’re eating enough to fuel your gains.
Watch the video below from Igor Voitenko to fully understand his list of the 5 must do exercises for skinny guys.