Body Building For Skinny Guys - Bulk Up, Boys!

By: Colin Johnson

The most common question I am asked from skinny guys who are trying to bulk up and develop some muscle tone, is where they should start. Most have the drive and enthusiasm but are unsure of the best weight and exercise routine for optimum success. This simple and easy to follow outline is a brilliant one for those just starting out or for those just simply wanting to add some weight training to their already existing program. Low impact sportspeople such as golfers right through to high impact sportspeople can adopt this easy to manage routine and reap the rewards.

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.

Let's face it, there are very few of us who have spare hours every single day for body-building. In reality you will probably get to go through this routine 2 to 3 times a week, and that is the minimum requirement. The weight loadings you use will be dependent on whether you are male or female, your size, strength and present level of fitness. You will certainly see a marked increase in your particular strength level after a month or even sooner. This will motivate you tremendously. But when you first start, only use light weights and concentrate on mastering correct techniques.

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!)

What equipment will you require? In short, you'll need some warm up equipment, a barbell with various weight discs (preferably discs which can be effortlessly changed), dumbells, a weight bench and a big exercise ball (so you can sit as you do some exercises). You can wait for the sales at your local retail store or look in garage sales where such equipment is often very cheap indeed. Look in the second hand sale column of your newspaper, ebay and in other online auctions. One word of caution: that treadmill may be a great bargain but only buy it if you have lots of space. Big machines can be a bit inflexible and always take up more space than you anticipate.

To work your chest muscles, you'll basically need to do flys and seated flys after your three sets of bench presses. Flys involve putting small dumbells in both hands, lying on your bench and raising the dumbells above your chest and back to your side in a big arc motion. Seated flys work best on an exercise ball, but if you use a ball make sure you keep your back very straight. Lean forward towards the floor in front of you and lift the dumbells in both hands to the side of the bench, feeling your chest muscles work as you do so. In all these exercises your elbows should be a bit bent, movements should be fluid rather than jerky and your grip should be firm but not too firm.

When working on shoulders, be conscious of very slow, steady movements. As is usually advised, you should do three sets of ten reps for maximum benefit. First, straddle your bench and choose a long barbell, lift it toward your chin, pause, then lift it as far up as you can, stretching your arms, then slowly lower and go again. Next, repeat this idea only this time behind your neck. Then, one handed lifts. These involve starting at your shoulders, lifting the dumbells past your ear and as far up as possible. Next, lift both together. And to finish focussing on your shoulders, start with the dumbells at your side and lift them outwards in a flapping action to just above shoulder height, ensuring your elbows are slightly bent.

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.

When working the biceps you can start by standing and using a longer barbell, resting it on your thighs with your palms facing forward. Keeping the upper arm by your side, curl the bar up to your chest whilst moving your lower arm in an ascending arc motion, then lower it to your thighs. The same idea works well with single hand dumbells. Try lifting both together then. Beware of the tendency to swing down to lift, which feels easier but does not yield the same benefit. Finally, hold the dumbells to the side with palms this time facing in toward your leg with your dumbell facing straight ahead and lift, using the action outlined already.

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.

Do not forget that what you do after you have completed your workout is a significant part of your muscle mass gain process. You can actually enhance the effects of your exercise by consuming a protein shake or drink within about 30 minutes of completion. During your workout your muscles will slightly tear and then set about repairing themselves; it is this repairing which creates toning and muscle growth. If you take protein straight after the muscle damage occurs, you speed up the recovery process. To do this, you should purchase a protein shake high in carbs such as an xtreme mass gainer (and if you really mean business, look for added creatine or take creatine as well). Even those looking for toning without bulk use protein supplements but they choose varieties low in carbs and fat. These days protein shakes are tailormade for your needs so you won't have any trouble finding what's right for you. Just ensure that you include this important step in your usual routine. If you are looking for quick, effective and obvious results in your physique, protein shakes are for you.

Article Source: http://appliedhealtharticles.com

Colin Johnson has been an top sports trainer focusing on technical aspects of sport. He strongly recommends whey protein shakes for muscle repair and development for the performance conscious. He suggests xtreme mass for muscle bulk.
Click here to get your own unique version of this article.

Please Rate this Article

5 out of 54 out of 53 out of 52 out of 51 out of 5 

Not yet Rated