You look in the mirror after taking a shower, are you pleased with your appearance? Does your body resemble that of a long distance marathon runner or the heavier muscular frame of the world-class sprinter, dont worry, you aren't alone. You just need to start following these basic weight lifting rules.
Quite a few people simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn't quite as favorable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.
Luckily, you are taking an important step by doing research about weight lifting so you won't be destined to a life where it seems like a strong wind might blow you away.
First, one of the key factors that a thin person needs to remember, that they must avoid volume work at all costs.
Rule #1:
Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.
You grow when you are resting and generally, the thinner you are, the more rest you are going to need.
Now, that doesn't mean you should totally be inactive, and do nothing but watch TV from the couch between your workouts. It simply means that each weight lifting session should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.
You're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight lifting in your weight lifting program.
Which brings us to Rule #2:
Ditch the isolated exercises. Who needs them? You certainly don't.
If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by you get the picture, you've got to change this pronto. Remember time is very valuable of how you use it in the gym.. Don't you want to get the biggest bang for your buck? Im quite sure that you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, dead lifts, rows and military presses. Become friends with those exercises and you will pack on more muscle mass down the road soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.
Cardio is the next important point.
Rule # 3.
I know, I know, you want to be big, but you dont want to be fat. Fat is not your problem here, but gaining that much desired muscle mass certainly is.
You don't need to perform hours of cardio to remain lean. In your thin condition cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be wasted on doing a lot of cardio type exercises.
If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.
This leads to rule #4.
REST! This is like gold for your type of physique. You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of getting your much-needed rest.
Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. So dont short change yourself thinking that you can gain the desired muscle mass without it.
Get ready for rule #5.
Now the all important technique of the exercise at hand. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that he is rocking back and forth to create the needed momentum to curl the barbell up. He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and he will be complaining about back pain which can be a weightlifters nightmare.
You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat you are only cheating yourself out of muscular growth and wasting your valuable time, not to mention possible injuries to yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.
And now, bonus rule #6
Find a someone that can be your mentor. You want someone who's been there, done that. They used to be in a similar circumstance such as yourself finding it hard to gain valuable muscle mass. This person will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for your success.
So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.
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Skinny Guy Secrets To Insane Muscle Gain found at http://www.healthywithmuscle.com
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