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Muscle Mass Gain For Skinny Guys

Where should I start? Without a doubt this is the most common question I am asked from skinny men who are looking to gain muscle mass. They are usually very keen but unwilling to waste time on routines which aren't specifically designed to help them bulk up. I don't blame them one bit, and this article attempts to answer the question with simplicity. If you are a beginner body builder you will benefit from these instructions too. This is suitable for golfers and other low impact sportsmen as well as footballers and other high impact sportsmen. Everyone who carries out these manageable steps with diligence will soon see a positive difference in their physique and fitness.

Warming up is an extremely important step before you commence any concentrated body-building. Effective warm up activities such as star jumps, using the bike or treadmill and jogging on the spot really get the blood pumping and increase the rate of your heartbeat. Try to avoid days of no physical activity. Your body-building warm-ups are great stand-alone activities on your off days. A quarter of an hour before you start anything, drink water or a sports drink, and keep drinking all the time you're active. Remember that sweating results in loss of fluid, and for each 1% of body weight you lose due to sweating, your performance will be lessened by 5%. So it's imperative that you keep drinking if you want to maintain your stamina and enhance your performance.

Few people I know have spare hours every day to devote to body-building. I think it's reasonable to expect that this process be completed 2 or 3 times every week. You must be a bit flexible in terms of weight loadings dependent on your sex and size etc. Whatever level you start at, though, I'm confident you will see an impressive increase in your capacity to lift weights just a few weeks after you start your routine. Only start with light weights as this will help you establish correct technique before advancing to the next step.

After your initial warm-up, the largest muscle groups should be the next priority. Don't forget the advised order: warm-up, stretches, exercises for the chest, shoulders, legs, biceps and finally the triceps. You need to do 3 sets of 10 reps for each step. In between sets of exercises, stretch the muscle group you are targeting at the time for increased growth, and then rest for a minute or two. It works best when you get into a rhythm and keep the times fairly similar, especially for the first month or two. This will enable you to keep tabs on your personal improvement. It is a great idea to have a training buddy with you as you will be able to encourage each other and call each other to account for any missed days (or slack days!)

In terms of required equipment, there isn't as much as you probably imagine. In a nutshell you should secure something which serves as a warm up, an exercise ball (these are readily available), a weight bench, barbell and weight discs of various weights which can be interchanged easily. If you can afford it, these are all usually available from large retail stores. If you'd rather bag a bargain, you can investigate local garage sales on the weekend, look in the second hand for sale column of your local newspaper or take a look at what ebay and other online auctions have to offer. Garage sales often have large pieces of equipment like exercise bikes and treadmills, but think twice before purchasing these. You will need to have enough room to store them.

For your chest, commence exercising with bench presses on a flat bench. Then do some flys, laying flat on the bench with comfortably weighted dumbells in both of your hands. Raise each dumbell above the level of your chest then lower them at once to your side, like a giant clap, all the while bending both elbows. Next do some seated flys. An exercise ball is ideal for this: with a straight back lean forward and lift both dumbells to the side. Again you'll need slightly bent elbows. Always move smoothly and ensure that your grip is not too tight for comfort. Consciously tell yourself to loosen your grip as you progress in your routine.

To work your shoulders you should aim, as usual, for three sets of ten reps, lifting and lowering very slowly. Sit on the bench in a straddling position and use the longer barbell. Then lift the barbell to below your chin, extend past your face and to the point at which your arms are stretched to capacity, then lower your hands and start again. Do the same this time behind your neck. You may try one handed lifts with dumbells commencing at your shoulders, past the side of your head and to capacity point above your head. (Try lifting both together). Finally put the dumbells at your side and stand with your elbows bent a little. Lift the dumbells outwards as though flapping.

Legs. If you have a stationary bike, start with 1 minute of steady pedalling. Then sprint for 10 seconds, slow for 10 seconds. Continue this for 2 minutes. Follow with 3 sets of leg raises. If you have a bench with leg raise bar, place the appropriate weights on and complete 3 sets. One facing up and one facing down to work the quads and the hamstrings. Finish with squats. In the first week or so use no weights then progress to holding a weight disc across your chest. After a few weeks, begin to use a barbell resting on your shoulders and gradually increase the weight to a comfortable level. Overloading the bar is not wise and will place unnecessary pressure on your knees. If joint pain is a problem to you I would suggest taking a supplement containing the amazing combination glucosamine and chondroitin. Arthtitis sufferers and those who've played a lot of sport (including my father!) swear by it.

For your biceps you need to commence with a longer barbell whilst standing and hold it with palms forward, bar resting on your thighs. Then you need to curl it up to your chest whilst holding your upper arm by your side and moving your other arm in an upward circular motion before lowering it to your thighs. Then, do the same with single hand dumbells, possibly lifting both together as well. It is important that you make your arms do the work, don't swing down to lift, which is the easy option, though tempting when you're a beginner! Then, hold the dumbells by your side with your palms facing in towards your legs (the dumbell should be facing ahead). Together lift them as before.

To work your triceps start with sitting on the floor and placing your hands behind you, just a bit wider than the width of your shoulders, with your fingers pointing in a forward direction. Now the tricky bit: lift your whole bottom clean off the floor and bend you legs but keep your feet flat. You should now be able to lower and raise your whole body using your impressively bended and straightened arms. Then, on your exercise ball, sit in a leaning forward position with dumbells in both hands. You will now move your upper arm behind you and parallel to the floor, and using your lower arm lift the dumbell like a clock pendulum behind you and then lower it again. Try lifting at the same time. You can spice this one up with a bit of variety by leaning over the bench from a standing position and putting one of your knees on the bench, then working one arm in turn using this same idea.

One step many body builders neglect is the step that should follow exercise. This can make a huge difference to the effectiveness of your hard work. When you exercise, your muscle cells suffer damage and tear: this is how muscle growth occurs as your muscles begin the repair process. If you take a protein supplement in the half hour after completing your workout, recovery of your muscles will be quicker and therefore growth will occur sooner. For building muscle, use a protein shake high in carbs and for extra assistance, add some creatine. An xtreme mass gainer is what you need to find. (For those looking to tone up, without mass gain, low fat and low carb protein shakes are ideal). It would be a shame to not fulfil your body building potential by neglecting this post exercise step.

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Colin Johnson has been an elite sports trainer majoring on technical aspects of sport. He highly endorses whey protein shakes for muscle recovery and development for the performance conscious. He suggests xtreme mass for muscle bulk. Get your own completely unique content version of this article.

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