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Every man would like to have the type of well-built muscular physique that is admired by women. If you are a skinny guy who wants to achieve a muscular, fit, healthy looking body, it is important that you know how to train the right way and that you perform the proper muscle building exercises. To gain muscle mass, you must perform the best mass building lifts.

Barbell squats – Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Barbell deadlifts – With your feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

Barbell Deadlift #1

Barbell bench presses – This is the classic exercise completed on a bench.  Great for developing the chest. Lower weight to mid-chest. Press bar upward until arms are extended. Repeat.

Dumbbell bench presses – Many hotel gyms don’t have a bench press bench.  However, if they have a bench you can easily complete this exercise. Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.

Barbell military press – An excellent exercise to strengthen the shoulders and chest.  Can be completed while sitting on a bench or standing.  You can use a barbell or dumbells to complete this exercise.  Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck. Press bar upward until arms are extended overhead. Lower to front of neck and repeat.

Wide grip pullups – a pull-type exercise which works a large number of muscles in your back, shoulders, and arms at the same time. Using a wide grip emphasizes your lats, instead of working primarily your biceps.

Wide Grip Pull-Up

Barbell curls -     Grasp bar with shoulder width under hand grip. With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

French presses – strengthens your triceps. Using a barbell or dumbells and either lying on your back or while sitting a bench press bench, Push barbell up above chest (usually at nipples). Tuck elbows straight in front of you, parallel to ground. Next, lower weight only from elbows with shoulders in the same fixed position. Lastly, stop when barbell is one or two inches from forehead and reverse. To prevent injury and to really work the triceps, don’t lock elbows at the top of the movement.

French Press on a bench

Just about every man would look better with a few more pounds of solid muscle on his frame. Add the above exercises to your routine and you will be well on your way to having the muscular body that you have always desired.

For more ideas on how to stay fit, check out this thread home fitness workouts.