-For Skinny Guys And Gals, Here Are 15 Muscle Building Workout Plan.(Part 2)
Summary:I discussed general weight growth regulations and
reasons why you can't gain weight in part 1 of this series. Now it's time to get
down to business...
WORKOUT
REQUIREMENTS.
4 Stop paying attention to every bit of nonsense you hear at the gym or read on a message board.
Someone at
the gym recently told a client of mine that he was training incorrectly and
that he needs to train 5-6 days a week and try for more repetitions throughout
his session. 15-20 repetitions each set is a good starting point.
The individual delivering the counsel was adamant about his suggestions, and he possessed the kind of physique that raises him to the coveted "listen to me if you want to look like me" status in the gym. Even though his "clever" mind understood such advice was absurd, his "unrealistic dreamer" mind took it seriously since he was greater than my customer.
He took it so seriously that he modified his program and didn't tell me about it until a week later.
This individual had been making
wonderful progress on his current program, but he allowed one person's opinion
to eclipse that achievement and persuade him that his program was insufficient.
This was a mistake, as evidenced by his lack of subsequent action.
Furthermore, don't assess a person's credibility based on their appearance. Just because he's enormous doesn't imply he's giving you sound advice.
Many persons with
bulky bodies are bulky despite, not because of, their training. I know a few
big guys that are clueless when it comes to proper training and nutrition. They
can eat anything they want and still grow muscle; sadly, we aren't like that,
so we need to take things more seriously.
5. Exercise regularly.
This is the hardest notion for many people to understand since it requires less activity rather than more.
It's normal to desire to accomplish something when we become inspired and begin a new program. We want to keep training, training, and training.
I've always assumed that the more you workout, the more muscle
you'll gain. However, nothing could be farther from the truth.
Increased exercise does not equate to more muscular gain. Recognize that the goal of weight training is to encourage muscular development.
That only takes a few minutes. Following that, the muscle must be healed and new muscle must be developed. That only occurs when you are sleeping.
Muscle is not built at the gym; it is built when relaxing! When will your body have a chance to gain muscle if you never give it any "non-active" time? Consider that.
Add to it
the fact that you are having difficulty gaining weight, and the significance of
relaxation grows. Individuals who are genetically skinny and struggle to gain
muscle require less workout and more rest.
6. Concentrate on Multi-Jointed Lifts.
Multi-jointed workouts activate the greatest number of muscle fibers.
Multi-jointed lifts, as opposed to isolation exercises, train several separate muscle groups at the same time. This is good for people looking to gain weight because these exercises put your body under the most stress.
This is the type of tension that will shock your neural system and induce the most muscle-building hormones to be released. This leads to enhanced muscle building throughout the body.
You may
still undertake isolation training, but it should not be the emphasis of your
workouts and should come after your multi-jointed lifting is over.
7. Emphasize the use of free weights.
Free weights are favored over machines for a variety of reasons, the most significant of which is that they allow for the activation of specific supporting muscle groups when training.
Stimulating these stabilizer and synergistic muscles will help you grow stronger and create more muscle faster.
Yes, some people can
probably still create a lot of muscle utilizing machines, but why complicate
things if you're already having trouble gaining weight?
8. Lift a weight that is difficult for you.
Lifting somewhat big weights is required for bulk building.
This is crucial because the muscle fibers that promote the greatest amount of muscular size development (known as Type IIB) are best activated by heavy weight lifting.
A heavyweight
is defined as one that permits you to do just 4-8 repetitions before your
muscles fail.
Using a
lesser weight and doing more reps can activate certain Type IIB fibers, but if
you're having trouble gaining weight, why make it even more difficult? You
should use hefty weights to attempt to arouse as many people as possible.
9. Pay special attention to the eccentric component of the workout.
Lifting a weight may be separated into three distinct times. The three points are the positive, the negative, and the midway. When you begin a rep, the concentric or "positive" motion generally incorporates the first push or effort.
A
brief pause marks the midway before reversing and returning to the beginning
position. The eccentric, or "negative," component of each lift is
defined by your resistance to the weight's natural pull.
When doing push-ups, for example, the positive motion is the actual pushing up motion. You've reached the halfway mark when you've pushed all the way up. When you begin to lower yourself back down, the negative motion begins.
Most people would lower themselves as quickly as they pushed themselves up, but I advocate lengthening and slowing down this section.
Slowing down the eccentric portion
of the exercise will encourage more muscular development. It does, in fact,
activate more of the Type IIB fibers specified in Rule 7.
10. Maintain a brief yet vigorous workout.
Your objective should be to enter, excite your muscles, and then exit as rapidly as possible. It is not required to perform a big number of exercises per body part in order to target every muscle and hit every "angle.
" This should only be a worry for someone who has a well-developed, mature body and is looking to strengthen weak points.
If you don't have a pec, don't worry about attempting to target the inner, outer, upper, lower, or whatever. Simply work your chest. You should only complete 2-3 workouts per body component. That's all. Doing more than that will not result in faster muscle growth. In fact, it may result in muscle loss.
Catabolic hormone levels skyrocket during long exercise sessions. Catabolic hormones are responsible for the breakdown of muscle tissue, which results in MUSCLE LOSS. Long exercise sessions, on the other hand, restrict the hormones that really create muscle.
If you don't
want to lose muscle throughout your exercises, I recommend keeping them to a
maximum of 60-75 minutes. If you can, make it less.
11. Restriction on aerobic activities and training.
When I'm attempting to acquire weight, I don't undertake any aerobic activity. This is mostly due to the fact that it interferes with the critical "non-active" time my body needs for muscle growth and recuperation. I understand that individuals have lives and other things they don't want to give up, so it must be kept to a minimum.
As long as you don't overdo it, it won't
hinder your growth. If you find yourself performing more aerobic exercise than
weight training, you are overdoing it.
I also do not advocate it because most individuals do it for the wrong reasons.
Many people begin aerobic exercise because they believe it will help them lose weight. While this is correct, it will not work on a high-calorie mass diet.
To
lose weight, you must consume fewer calories.
12. Avoid program hopping.
This is how it normally goes. You've just learned about a new activity or routine that's meant to help you bulk up.
Even though you started another training program a
few weeks ago, you are now sick of it and want to start this one instead since
it sounds better.
These folks
are referred to as "program hoppers" by me. They are quite eager when
they begin a new program, but they never stick with it long enough to see any
effects. They are easily sidetracked and like abandoning whatever they are
doing to participate in the next "hot" workout or exercise.
Don't do that, in my opinion. This is a negative habit that never yields a favorable result. Recognize that every program takes time to function. To be effective, you must stick to your program on a regular basis.
Yes, there are several training techniques and intriguing routines available, but you can't perform them all at once, and bouncing about won't give you enough time for any of them to be beneficial for you.
Choose one that is centered on your present objective
and stick to it. There will be plenty of time later to try the others, but NOT
RIGHT NOW.