Want to build lots of mass? Are you skinny and haven’t been having much luck packing on muscle?
Perhaps it’s because you have not been performing the very full body workout routines that are proven to spark serious hypertrophy (muscle growth).
All too commonly, “skinny guys” spend a lot of time exhausting themselves with endless arm curls or half-baked bench presses replete with poor form and incomplete range of motion.
The key to building rock-hard muscle—and not just 5 pounds in six months, but 15-20 pounds in six months—is to focus on the major mass-building exercises.
The more muscles that are worked at once, the more weight that can be lifted. And the more weight that is lifted, the stronger your body will be forced to become.
This can lead to only one outcome: Lots of new muscle growth.
Best Full Body Workout Routines For Building Mass
You will never see an individual deadlifting 400 pounds who’s skinny. It’s possible for people with “chicken legs” to leg press 450 pounds with good range of motion for 10 reps.
This is because the leg press, though a compound routine, involves a comfortable stabilization of the entire back and core via the equipment’s structure. But the deadlift provides no such support; it is “all you.”
The deadlift can be performed by incorporating leg pressing motions (a deeper leg bend versus the stiff- or straight-leg version), and there is nothing to support your back, while your hands grasp the weight. Thus, just about the entire body is forced into action.
The deadlift is a true full body routine that allows a person to move massive amounts of weight. There is a linear correlation between amount of weight lifted and muscle size.
The bigger the deadlift, the bigger the trainee. Deadlift champions have enormous muscle mass.
Now, you may not want to get as big as these guys, but the size of these athletes clearly illustrates the point: The heavier the weight that you train your body to deadlift, the more your muscles will grow—legs, back and arms: a linear relationship.
The deadlift is often considered the best full body workout routine.
2. Tire Flipping
Maybe you’ve seen this event in strongman competitions, but that doesn’t mean that mainstream trainees can’t incorporate this unconventional activity in their muscle-building programs.
The only catch is the availability of a tractor-sized tire. Some gyms do provide these. They can also be purchased.
There is no such thing as a skinny person who can flip a huge tire across a gym floor or parking lot. Strongmen who seemingly effortlessly flip tires over and over bristle with major muscle mass.
Tire flipping hits every major muscle group; no major muscle group is excused during this activity.
The only caveat is that this is not recommended for beginners; only the intermediate and advanced should do this. It’s safe for the trainee to flip tires when he or she has mastered the deadlift and squat.
Because tractor tires range from 80 to 500 or so pounds, a trainee need not have pre-existing super strength to flip tires.
The tire flip involves the antagonistic superset of pulling and pushing, working the back, biceps, chest, shoulders and triceps all in one fell swoop—while also targeting the quads, hamstrings, glutes and calves: a super full body routine.
3. Weighted Walking Lunges
Every individual who can perform walking lunges clear across the gym while holding a lot of weight has impressive muscular development.
The entire lower body gets blasted including the calves, while the abs also get targeted for increased compactness in these muscles.
However, the upper body can be targeted in numerous ways depending on how one carries the weight, which can be a single 45-pound plate, two heavy dumbbells or even a barbell.
The trainee should be comfortable with the walking lunge before attempting heavy weights, since lunge walking is awkward for some people.
▸ A weight plate can be statically held at one’s chest for a continuous isometric (no change in muscle length) contraction of the upper body muscles.
▸ The weight can also be repeatedly pressed outward away from the chest or pressed above the head.
▸ Dumbbells can be pressed above the head, or curled throughout the walking lunge course.
4. Renegade Rows
This combines pushups with bent-over dumbbell rows with planks—all rolled into one.
Though this isn’t the best full body workout routine for maximal hypertrophy, it’s excellent for getting on that path, especially for women, since women can reap muscle-gain results with less weight than men in general.
Thus, if a woman works on renegade rows beginning with just 15-pound dumbbells, she’ll be on course for increasing muscular development as she gets stronger.
The best way to perform this exercise is to execute a pushup after every single-arm row, rather than after every pair of single-arm rows.
Do these full body workout routines twice a week for several hardcore sets each session, utilizing progressive overload, and this will force muscles to grow big to accommodate the demand.
There are many other full body workouts for hypertrophy that you can learn about in No-Nonsense Muscle Building Program by Vince DelMonte.
This book includes full body workouts for both the beginner as well as intermediate and advanced trainees.
The 29-week progressive overload programs are designed for men and women seeking to build lean muscle mass.
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