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You hit the gym because you want to put on muscle.

It’s that simple.

But too many guys spend too much time doing exercises that are keeping them skinny…

If you want to bulk up fast, you need to focus on moves that give you the biggest bang for your buck.

And I’ve got a few of them for you in this article.

They’re all taken from my free book, Bulk Up Fast, which covers the following mass building moves and more, in detail to get you from skinny to buff in the shortest amount of time possible.

So without further introduction, here are 6 mass building moves for skinny guys.

Bench Press

I’m sure this one’s no surprise to you…

Whether you’re new to the gym or you’ve been around the block a few times, your bench press number is kind of like a badge of honor.

But listen, big numbers on bench don’t always mean you have a big chest…

Because even though the bench press is one of the easiest exercises you can perform, it’s also one of the easiest to butcher.

Here’s what I mean.

In order for your bench press to be a mass building move, you need to make sure your form is on point, which might mean you need to drop the weight a little bit if you’re currently hoisting up a sloppy 300 pound press.

Here’s how you do it: Keep your chest up, elbows tucked, and shoulder blades and back down. Drive your legs against the floor to transfer force up through the hips and back, which will increase the amount of force you push with.

Also, never allow the bar to bounce off of your chest. Always lower the bar under control, stay tight, and then simply drive up once the bar touches your chest.

Bent-Over Rows

When it comes to mass building moves for your back, you won’t find a better one than bent-over rows.

Bent-over rows increase back thickness and width, while also building your biceps…

So if you want a big back AND big arms, you need to pull some weight…

And as you get stronger and pull bigger weight, you’ll see even bigger results.

build a back

But if you’re new to bent-over rows, start with light weight and work your way up.

Here’s how you do it: Grab the bar with an overhand grip, with arms slightly outside shoulder-width. Bend your knees slightly, keeping your chest up a bit, and your back straight. Then pull – don’t jerk – the barbell toward your lower chest. Squeeze the back at the top and control the weight on the way down. Once your arms are completely straight, start the following repetition.

Overhead Press

Big shoulders are essential for a massive upper-body.

Which is why one of the best mass building moves is the overhead press.

But overhead press won’t only build bigger, broader shoulders…

It’ll also increase strength in your upper chest and the size of your triceps…

Which will help you bench press more weight.

It’s kind of like the circle of life, but for your upper body.

Here’s how you do it: Stand up straight with your hips and knees locked and feet shoulder-width apart. Grip the bar slightly outside of shoulder-width with the bar resting on your upper chest. Prop your shoulders back and keep your core tight. Tilt your head back slightly and press the bar up in a straight line. When the bar gets above your head, tuck your head in, lock your arms, and squeeze the shoulders and traps.

Weighted Pull-Ups

You’ve been doing pull-ups since your fitness tests in grade school…

Who would’ve thought this elementary move would be a mass builder?

Weighted pull-ups make the list of mass building moves because vertical pulling is the most effective way of getting a wide back.

fix your bench press

When you perform a pull-up, you engage your lats, the entire backside of your shoulder blades, your biceps and even your forearms.

To add weight to your pull-ups, wear a belt with a chain. Tie the chain around the dumbbell or plate, and latch it up.

Here’s how you do it: Stand under a pull up bar. Jump up (or use a stool) with your arms a little wider than shoulder width apart. Pull your body upward, and keep your core engaged. After your chin gets to the bar, slowly lower your body back down. Keep yourself from swinging throughout the movement.


If you want to get rid of chicken legs, and replace them with well, manly ones, you need to get under the squat bar...

Bearing a heavy load on your back, squatting down and exploding back up again will naturally build every muscle in your legs.

But its benefits don't end there...

Squats also strengthen the connective tissue around your legs, increase flexibility and mobility, and work your core.

And like the deadlift, squat is one of the best exercises you can do to increase testosterone and as a result, give your muscle mass a man's growth spurt.

Here's How you do it: When in the squat rack, set the bar in between your traps and rear delts. Keep your chest up and upper-back tight with your heels shoulder width apart and your feet slightly pointed outward. Fix your eyes on a spot on the floor to keep your neck and spine safe. Squat down by pushing your knees out and your hips back and down. Once you’ve reached parallel – or slightly below – squat up by pushing your heels into the ground and driving your hips straight up.


The deadlift is the perfect finisher to this list…


Because it recruits just about every muscle in your body – legs, glutes, your entire back, and your core.

It’s also one of the best exercises you can do to boost testosterone levels, and as a result, build better muscle mass.

Here’s how you do it: Stand with the bar above the center of your feet and your legs a bit narrower than shoulder width. Grab the bar with an overhand grip and keep your arms in a locked position. Bend through your knees until your shins hit the bar. Lift your chest, shoulders and back, as you stand up with the weight, keeping your back straight and your core tight. After completing the repetition by standing up straight, lower the weight in a controlled manner until it has reached the ground.

Your Next Step

These 6 mass building moves are essential in your muscle-building journey…

If you want to go from skinny to buff quickly, make sure you get these into your weekly workout sessions…

Also, I encourage you to check out my free book, Bulk Up Fast.

In it, I give you workouts, nutrition tips, and a proven training system to help you pack on the most muscle mass in 90 days.

Check it out here.

And keep up the hard work!

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