The 7 Most Skipped Gym Exercises by Guys That Can’t Build Muscle

Every gym has various people who come for a variety of reasons. Everyone in the gym is unique, and most people have a different approach to working out, such as which exercises they do, how many reps they complete, and so on.

But if you take notice, all guys that have a hard time gaining muscle (or most of them) share a certain thing. They all train the same, or rather skip the exercises below. They may not skip all of them, but their routine is not build around these particular muscle building exercises.

Full squats

The squat is one of the best compound exercises out there. It develops lower body strength and promotes muscle building both in the lower and the upper body.

A full squat equates to muscle hypertrophy. When done correctly, squats not only increase muscular mass but also make you stronger, more agile, flexible, and confident.

Pull ups and chin ups

You’ll see a lot of guys performing pull downs but rarely or never perform pull ups or chin ups.

Both pull-ups and chin ups are regarded as one of the greatest bodyweight exercises for building upper-body muscle mass and strength. At the same time they are one of the hardest exercises. The vast majority of people are unable to perform a single pull-up and those who can, frequently do them incorrectly.

Pull-ups and chin ups will not only strengthen your back, but they’ll also help in building your biceps, rear deltoids and forearms.

Deadlifts

Deadlifts are widely regarded as the king of strength building exercises. When combined with squats, they can propel you from a rookie to champion in terms of growth while strengthening all key muscular groups.

However, deadlifting big weights with proper form requires a lot of effort. It’s also one of the most difficult exercises to master and improve. That’s why you rarely see skinny guys do deadlifts at the gym and don’t get any true gains.

Overhead Press

The standing overhead press is possibly the best upper body exercise for gains in your front upper body, outperforming the bench press in terms of upper body mass.

The shoulders, triceps, and upper chest are the muscles that bear the most weight during this exercise. However, a variety of other larger and smaller muscle groups are also used in supporting the lift. Learn more here:  Why The Overhead Press is Possibly The Best Muscle Building Exercise For Your Upper Body

The standing overhead press should absolutely be in your workout arsenal if you’re sick of feeling weak and want to look and feel stronger.

Barbell rows

A traditional back-building exercise used by old school bodybuilders. The majority of people should perform this exercise since it is among the best back exercises available. However, because proper technique is necessary to achieve the desired results and prevent injury, not everyone enjoys doing barbell rows.

Parallel bar dips

Dips, sometimes referred to as the upper body squat, are a traditional calisthenics exercise. Although they are not as popular as pull-ups and push-ups, they are nonetheless associated with calisthenics and strength training in general.

The dip works your triceps, shoulders, chest, and lower back since it lacks momentum, which keeps the muscles tensed throughout the movement.

However many gym goers have a hard time completing a few full reps so this exercise is not regularly done.

Lunges

Lunges are among the most difficult and overlooked movements in the gym. Naturally, I’m referring to lunges that require you to grip two heavy dumbbells while completing the exercise, not just bodyweight lunges.

If done with sufficient intensity, this exercise can potentially be more difficult than squats. Lunges will challenge your cardio in addition to your muscles when you perform them with dumbbells.