Here Are the Best Free Weight Exercises for Skinny Guys to Bulk up Fast
Author: Maryam Getz
It is widely shared that free weight exercises are the best for skinny guys who be after to build up some muscles, in the shortest amount of time. But what are the best exercises? Here are your answers to what are the best free weight exercises that will help skinny guys add bulk fast.
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If you are skinny and want to work on different muscle groups at the same time, free weight exercises will build whole body strength and are a great idea. However, most exercise programs out there aren’t made for skinny guys and may not work as advertised. Thin guys must meet different requirements when choosing which exercises to maximize muscle progress.
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Here are the peak free weight exercises for each muscle group that you need to work on to get that skinny guy body into a well-defined mass of muscle these exercises should be done in the following sequence in order to get the best results:
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⢠Chest: Bench Press and Flat Dumbbell Chest Press. The bench press is the fundamental weight lifting exercise for anyone who wants to build chest muscle. Chest presses build mass, give form and helps in overall chest development.
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⢠Back: Bent Over Barbell Rows and Close Grip Chin Ups. Chin ups are harsh, but that’s precisely why they’re the appropriate for working the muscles in the back. Lifting and pulling your own weight against gravity works up the last (broad muscles of the back) best. These also work on your arms as you’ll be lifting and pulling with them.
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⢠Shoulders: Seated Dumbbell Shoulder Press and Standing Military Press. Works on the front and side deltoid muscles. Weights from shoulder-level are lifted overhead and lowered to starting position. The seated version will require stricter form and movement.
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⢠Triceps: Dips and Triceps Press downs. Done with an overhead pulley machine, with locked elbows, this strict exercise will blast your triceps.
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⢠Biceps: Standing Barbell Curls and Incline Bicep Curls. Barbell curls should never be missed from free weight exercises when looking to improve biceps; these should start all bicep workouts.
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⢠Quads: Squats and Lunges. Squats are a multi-joint exercise that works out the whole of your legs, quads, and hamstrings. These work out the thighs, and with heavier weights, help to make your legs more powerful and better formed.
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⢠Hips: Deadlifts and Stiff Leg Deadlifts. A deadlift is as basic as a weightlifting exercise can get. But only lifting a large heavy barbell straight up from the floor isn’t as easy as it sounds; this exercise requires correct form and proper execution. It strengthens your hips, back, legs, and grip.
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⢠Lower Back: This exercise gives your hamstrings and lower back a good stretching while also working out your abs.
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⢠Calves: Standing Calve Raises. With weights on your shoulders, you lift your body with strength from your calves. Your well-built thighs would look even better with muscled calves to complement them.
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⢠Abdominals: Weighted Ball Sit-ups and Weighted Cable Crunches. Sit-ups and crunches are part of the core to any abdominal exercise. The use of weighted balls and cables add a little crisis to the exercise, making you use more muscles to do them.
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You’ll notice that these exercises work on more than one muscle or muscle group at a time. These are compound free weight exercises, training numerous main muscle set at the same time, giving you a more easy and full-bodied work out. The right advice is to combine this entire workout when working out.
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Is it advisable for weightlifting at my age?
Im 16.
i have been doing weightlifting for almost 7 months n results are also good.
but some people advise me not to go for weightlifting instead some cardio n free hand exercise.
What should I do?
Im tall n I have found out that it doesn’t effect my height.
Im taking suppliments like Whey proteins n Im thinking of going for Creatine.
Here is a good website:
http://www.bodybuilding.com/fun/exercises.htm
You’re at a perfectly good age to start weight lifting. Make sure you have a balanced routine to avoid muscle imbalanced and concentrate on form and proper breathing. Also, lay off the supplements. You have so much capacity for growth at your age, you don’t need it.
What should I do about Homecoming?
Okay. I’m 15, 5 feet tall, I have brown hair to about 3 inches below my shoulders. I have green eyes and dark brown glasses.
http://i307.photobucket.com/albums/nn282/cajun_cuteness/Links/100_1376.jpg
This is me.
These are my glasses.
http://i307.photobucket.com/albums/nn282/cajun_cuteness/Links/100_1384.jpg
‘Kay? I need hairstyle advice and dress advice for Homecoming. No ballgowns, okay? Just to the knee. Other than that, feel free to exercise artistic ability.
Also, I know I’m no beauty queen, ‘kay? So no flamings please.
sorry, I want contacts, but my mum thinks I’m not responsible enough. I could learn to hate that word. Responsible. *shudder*
See?
okay, just so you know, this was just being stupid with my mum’s lipstick when I was bored. I do NOT actually wear that.
What is a good free website to consult for compiling a bodyweight-based fitness routine?
OK here’s the deal: i’m age 17, close to 6 feet tall, and weigh somewhere in the ballpark of 120-135 pounds. I already eat enough, so that can’t be the problem, so I intend to start working out with the goal of building a decently manly/muscular physique. No need for a pro cage fighter/Mr. Universe body, just relatively good visual appeal and average physical ability. I would just use weights, but soon i’ll be gone at a six-week summer program where we can’t bring them, so i’ll have to rely on strictly bodyweight exercises for a while. Any suggestions for websites that offer an effective catalog of exercises for my situation (WITHOUT subscription fees, etc.)
Aw, you’re beautiful and I think your hair looks great too as it is,
But what about changing to contact lenses? Or you don’t want to?
And since you’re pale, I think some dark colors would look great on you, like a dark red or a navy dress. Unless you don’t wanna wear those colors..
Oh green would look perfect too, because of your eyes and you can wear a lil green eye shadow. I think you’d look amazing!
All in all, you’re beautiful
~~~~~~~~~
What are some good exercises for a beginner or intermediate body builder?
Alright so I am 16, have been weight lifting for about since august of last year. I’m a really skinny guy, weighing about 125lbs, 5′ 9 tall and can max bench 135lbs last time I maxed out. I try to work out the upper body one day and the lower body the other day, to let the other heal and still be able to work out. I pretty much do all of this in school because I have weight training class (our teacher doesn’t teach anything, just lets us ‘free lift’). I have about 40ish minutes a day. What are some exercises per day (and possible reps and sets as well) that you suggest to help me bulk up. My diet is full of protein by the way.
Moobs into muscle at 14 is possible but requires routine and probably one with a lot of variety. That means – yep you guessed it – more activity and less internet/television. Time on the couch means more moobs and less pectorial perfection. Find a few sports you like and do a little weight traing in between. Push-ups with a combo inclined bench flys will work miracles in time – and don’t forget the core muscles either. I do my sit-ups first thing in the morning and then head down for cereal (I prefer raisin bran). Remember, regular and routine with a bit of patience is key for great results!
Good luck
cardio exercise and eating breakfast fruits, whole grain cereals and egg-white
stay way from junk food, fries
Do 30 minutes of cardio training [dancing, jogging, aerobics, yoga , running, bicycle, swimming, kick boxing ... ] and 30 minutes of strength train [weights, arms, abs, legs workout and stretches]
workout 3-6 times on week. 30min or 1-2 hours
# Walk 30 minutes a day – no excuses
# dont set watch TV or computer more than 2 hours stay active.
# Be aware when you eating dont eat front TV, Eat when you are hungry & eat slowly
# Restock your kitchen with healthy food
# dont skip meals eat every 4 hours
# Eat when you are hungry & eat slowly
# Reduce portions by using smaller plates & bowls (9 inch diameter instead of 11+ inch)
# Eat 9 handfuls of vegetables more than fruits each day
also eat 1 small handful nuts
# Avoid trans fat in label (Avoid partially hydrogenated oils,Shortening, palm kernel oil and coconut oil) and saturated fats at all cost
# Avoid white food such as enriched wheat flour/white flour (white bread and rice, potatoes,white starches – white pasta, crackers, cakes,donuts,pizza ,and simple sugar, including high fructose corn syrup. Sugar, sugar, sugar. The #1 killer for trying to lose belly fat, get a 6 pack, or achieving that flat, tight, sexy stomach. Avoid high fat foods (butter,margarine, cheese, milk ) go for low fat
try to avoid processed or refined carbohydrates
# Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories.
# All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn–not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
# Complex Carbohydrates
* Whole grains, pastas and cereals, brown rice, whole wheat bread, oats, millet, barley, kasha, cornmeal, polenta, etc.
# Stop eating 2-3 hours before bed time & dont eat carbs on dinner and sleep night 8 hours,
#Drink plenty of water before, during & after workout it increase your muscle tone is also important to lose weight keep hydrated, drink 8 glasses of water
Snack:
#Handful nuts # Whole fruit
# Popcorn (Orville Redenbacher 100 Calorie Smart Pop 94% Fat Free Butter Mini Bags )
# Olives #Strawberry & Grape
# Hummus with carrots
# Yogurt (Yoplait Light Yogurt or Fage Total 0% Fat Yogurt) with nuts & berries
Snack: Ice Cream Edy’s/Dreyers
* Grape * Lemonade * Lime * Orange & Cream * Strawberry
* Strawberry-Banana Smoothie * Tangerine * Tropical Smoothie
* Variety Pack (Grape, Cherry, Tropical) * Variety Pack (Lime, Strawberry, Wildberry)
* Variety Pack No Sugar Added (Black Cherry, Strawberry-Kiwi, Mixed Berry)
* Variety Pack No Sugar Added (Strawberry, Tangerine, Raspberry)
Snack:Ice Cream Skinny Cow
Low Fat Ice Cream Sandwiches
* Vanilla * Chocolate * Mint * Strawberry Shortcake
Low Fat Ice Cream Cones:
* Vanilla with caramel * Chocolate with fudge * Mint drizzled in fudge
Low Fat Ice Cream Bars:
* Fudge bars * Mini fudge pops
Snack:Hershey’s® Extra Dark Chocolate, All Varieties
* Hershey’s® Cocoa * Hershey’s® Special Dark® Cocoa
Snack:Nonni’s Biscotti
* Originali * Cioccolati * Decadenc * Noci Cioccolati * Turtle Pecan
* Almond Toffee Biscotti * Caramel Latte * Cinamon Dolce * Limone * Mint Cioccolati
- Pepperidge Farm Montieri Raspberry Tart Cookies
- Quaker Chewy Dark Chocolate Cherry 90 Calorie Granola Bars
- Hostess 100 Calorie Packs Cinnamon Streusel Muffins
- Reese’s Peanut Butter Snacksters
-Wholly Guacamole 100 Calorie Snack Packs
- Miss Vickie’s Nine Grain Simply Salted Chips
-Progresso 40% Less Sodium Italian-Style Wedding Soup
-Sara Lee Strawberry Cheesecake Bites
-: Kraft LiveActive Natural Mozzarella Cheese Sticks
-Kellogg’s All-Bran Strawberry
-Drizzle Fiber Bar
-: Quaker Caramel Drizzle Mini Delights
- Pringles Baked Wheat Pizza Stix
- Kellogg’s Wild Animal Crunch Cereal
- Utz Original Multigrain Sunflower Chips
-Jell-O Singles Sugar Free Instant Chocolate Pudding Mix
-Morningstar Farms Ginger Teriyaki Veggie Cakes
TrueNorth 100% Natural Peanut Clusters
- Nabisco 100 Calorie Packs Mister Salty Milk Chocolate Covered Pretzels
-LesserEvil Classic SeaSalt Krinkle Sticks
good products:
Welch’s 100% grape juice – Quaker Oatmeal – Cheerios Cereal – Kraft Fat Free.- Cereal Total Whole Grain – Cereal Fiber One Honey Clusters / Fiber One Raisin Bran Clusters. – Cereal Cascadian Farm – Rice Chex / Corn Chex cereals – Cereal Wheaties
i want a healthy daily routine and tips to lose FAT?
i am 14 and i am about 7 meters tall and 60 kg. i know i need to lose weight but i used to be really slim less than 6 months ago when i used to swim everyday as my sport. i”ll start high school and i won’t have much free time to exercise. i need to lose weight the fastest , easiest, and healthiest way. i don’t find myself fitting in any diet. if you now a diet that can actually work (fastest , easiest, and healthiest way) then i’ll be thank full forever. i also want some suggestions about food i can eat for breakfast before school that can be available International (since i live in egypt)and not expensive it would be great.if you can tell me about easy exercises i can do at home that don’t take time and easy for stomach and thighs. thanks
best exercises to turn moobs into muscles for 14 year old teen. almost 6ft tall 195 pounds?
well title pretty much explains it. i eat healthy overall. is fat free milk ok in the morning with CRISPIX cereal?
Weight loss help at home, FREE?
I’m , 5 ft. 4 in.tall, and About 173lbs. My stomach area is about 40 inches across. I want to lose about 35 pounds. I’m aiming for 2 months time period. I need tips on kinds of exercises and foods to eat. My main focus is to flatten my stomach, but I keep losing inches on every other place on my body. Can anybody help?
how can i increase my flexibility?? (what exercises can i do?)?
i used to dance ballet 5 years ago and since then i have lost all my flexibility. i am now very into musical theatre and i do singing, dancing and acting all together. i even have a scholarship to do all 3 of these free of charge at a musical theatre institute for 1 year.
even though i do tap, musical theatre dance, and jazz, i am still very inflexible. to be honest, i can barely touch my toes (even though i do stretching exercises every single day) and i can’t even do a split.
i have a really short torso and super long legs (45cm) and i am 155cm tall.. do you think that this has a factor as to why i try so hard but i still can’t touch my toes?
if you could recommend any stretching exercises that can increase my flexibility in any way then that would be greatly appreciated.
thanks xx
try doing yogasanas they are really effective!
Exercises for Abs & Upper Body?
Hello.
Im 15 years old and i play soccer , im in high school and i want to work on my abs and upper muscle of my body because next year im gonna be on Varsity/Higher team of the school and everyone else is really big and tall.
im kind of skinny
i eat alot of salad and fruits
i run alot
i workout sometimes ( rarely)
i want to work on my abs and upper body so i can compete next year so can someone please give me a scheduled and timing and sets so i can start on mondaty please.
i do not want to see a Trainer bc i dont have alot of time to spend with him ( the most i can workout daily is from 30-50 minutes , other than that i dont have much of free time .
Thanks
Workout A:
3×5 Squat
3×5 Bench Press
1×5 Deadlift
Workout B:
3×5 Squat
3×5 Press
5×3 Power cleans
work out on monday, wednesday, and friday. alternate between one of these workouts each time. if it takes too much time, MAKE MORE TIME. take as much rest as you need between sets. remember to warm up between your working sets (several sets at lower weight, ramping up until you hit your working weight).
these lifts will work out every muscle in your body (the squat, deadlift, and power clean will all work 90% of the muscles in your body). you can easily complete this workout in 50 minutes. notably, because these heavy lifts will raise the HGH and testosterone levels in your body, they will cause your upper body to grow faster than doing bicep curls and chest flys will. if you absolutely must do some direct arm work, add 2×8-12 chinups and 2×8-12 dips on friday.
also, if you are playing soccer, you will NEED lower body and hip strength in order to play hard and avoid getting injured. these lifts will develop that. (the power clean, in particular, will make your kicks more explosive.)
the squat, deadlift, and press all require you to keep your abs and other trunk muscles contracted in order to avoid herniating a disc. they will give your abs more work than doing a million situps will. if you absolutely must do some direct ab work, do 3×12 weighted incline situps or leg raises on wednesday.
let’s talk about your diet. if you are not eating enough calories (especially protein calories), YOU WILL NOT GET BIGGER so ixnay on the salad for a little while and try eating some double cheeseburgers and drinking some whole milk. try a gallon a day. if you do not eat, you won’t get big or strong, because you are not feeding your growing muscles.
Please help me lose 30 pounds?
I need help creating a healthy meal plan I can eat to lose about 30 pounds of fat. I lift weights and take whey protein, and I do not want to lose muscle mass on this meal plan. I do at least 35 minutes of cycling on an exercise bike with 10 pound ankle weights everyday. I also do free weights, and bowflex exercises 3 days a week.
I calculated my basal metabolic carlorie needs with an online counter: 3678 calories! Is that right!?!?
I’m a male, 19 years old, 6’1″ tall, and 250 pounds.
I think if I cut my calorie intake by 20% that won’t put my body into starvation mode?
Is this possible by October of this year?
Can you create a diet plan that uses whey protein as a snack? 2 scoops is 52g of protein and 210 calories.
I already answered this one:
http://answers.yahoo.com/question/index;_ylt=AigIi1HAYk98PHQHjJKI4iLty6IX;_ylv=3?qid=20080427103334AAQ2P0B&show=7#profile-info-f6Yq8webaa