If you’re a skinny person by nature and hard gainer, you know how tough it is to pack on muscle mass on your body frame. You’ve probably tried everything but you simply can’t get the body you are dreaming of. Maybe you have not been given the right information. I can’t deny the fact that gaining lean muscle mass is hard but if you follow a special routine, there is no reason why you can’t make any muscle gains and achieve an athletic body.
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As you might know, you need to work out or train even with just body weight exercises or if you want to go to an advanced level, you have to lift some iron for stronger muscle mass.
Gaining lean muscle mass is the proper combination of training hard, eating whole foods and having adequate rest. We will discuss each one in more details.
(1) Training Hard
If you want to blast those muscles, you need to stimulate those muscle fibers, feel the burn and get muscle soreness after. This is a sign that you really had a good workout. You don’t need to spend endless hours in the gym because what is important is the quality of the workout. Only 45-60 minutes minutes of quality training is enough per day. And you can train 4 days a week, each workout being 45-60 minutes. What you have to do is train a specific body part on a particular day.
A sample weekly workout.
Monday – Chest, Triceps and Forearms Tuesday – Shoulders, Trapezius, Abdominals and Calves Wednesday – Back and Biceps Thursday – Legs Friday – Rest
Repeat the same thing.
As you can see, you have sufficient rest between working each muscle group for recovery. This is of paramount importance. If you overtrain your muscles, they simply won’t grow. The key is training those muscles hard and give them sufficient time for recovery and of course following a proper nutrition which I am going to talk after. The number of sets per muscle group is important as well. For smaller muscle groups like biceps, triceps, forearms and deltoids, 6-12 sets are ok. Sometimes with the deltoids, you can go up to 16 sets, say you’re doing 4 exercises: (1) dumbbell press (2) lateral raises (3) bent over raises and (4) front raises, with 4 sets each. For larger muscle groups like chest, back, trapezius, legs and calves, 16-20 sets are ok. For abdominals, you can go for 4-8 sets. To give you an idea concerning the repeat range, the number of repeats per set is 8-12 for most muscles. For calves and abs, it can be more like up to 15-30. This is just a sample workout and it might not be exactly the same for everyone.
There are powerful compound exercises for the back and chest like bent over rows and bench press which also work the biceps and triceps respectively. So if you train the back and biceps same day, with the back first, you might not necessarily need to train your biceps fully since it’s already done partly. You might overtrain them in doing so.
Also, be sure to warm up before exercising but not necessarily for each muscle group. Here is why. If you do chest and triceps same day, after working on your chest but warming up first, you don’t need to warm up your triceps since you’ve already warmed them up in your bench press. Same for back and biceps. You can do 2 warm up sets of 15 repeats each with lighter weights for only the first chest exercise for instance. This is applicable to only the first exercise performed for a specific muscle group. When you train, it is imperative that you lift heavy enough so that you can perform in the recommended repeat range. If you can do too many, the weight is too light or if you can too few, the weight is too heavy. So you need to see what is best for you.
(2) Eating Whole Foods
If you don’t eat, you simply won’t grow and you can say goodbye to lean muscle gains. If you follow a poor diet, there is no way you will achieve any significant progress in muscle size and definition even if you train like mad. Your body responds to what you provide it with and if you feed it properly with quality nutrition, you’ll be duly rewarded. When it comes to high quality nutrition, pay proper attention to whole foods. These are foods which haven’t been processed and refined or just a little bit. A simple example is brown and white sugar. Brown sugar is unprocessed whereas white sugar is processed. Usually brown sugar is better as far as nutrition is concerned. Same example is applicable to white and brown bread and white and brown rice.
Include as many whole foods in your diet like brown rice, wholewheat bread, brown bread, wholewheat pasta, sweet potatoes, potatoes, yams, unprocessed oatmeal. These are complex carbohydrates. If you can’t get unprocessed oatmeal which is sold in tins, you can still go for the normal rolled oats which are sold in paper and cardboard packaging. Usually rolled oats are sold in mass and more popular. Same like tuna in oil is more popular than tuna in brine since it’s tastier. Same goes with white bread and brown bread and white rice and brown rice. White bread and white rice are more popular. This is to give you an idea about whole foods.
Other whole foods that you need are natural protein sources like skinless chicken and turkey breast, salmon fillet, tuna fillet, white fish fillet, lean red meat, lean pork cuts, egg whites, red lentils, cottage cheese amongst others. Canned foods are processed foods and should be eaten in moderation because of their high sodium content eg canned tuna, canned salmon etc… And not forgetting fibrous carbohydrates like vegetables. Some good sources are asparagus, green beans, broccoli, cauliflower, tomatoes, cabbage, onions, garlic and many others. You’ll also need healthy fats in the form of monounsaturated and polyunsaturated fats like olive oil, canola oil and omega-3 fish oil which can mostly be found is oily fishes like sardine, salmon, trout, herring. And avoid saturated fats like animal fats. Be sure to eat fruits as well like banana, peach and orange for instance and drink lots of water.
It’s recommended to eat more than 3 meals per day if you want to pack on lean muscle mass. Your body needs more calories than usual. If you don’t eat sufficient amount of calories, it will be difficult for your body to grow. Well not any type of calories but calories from whole foods like mentioned above. So you basically have to eat about 4-6 small meals per day every 2-3 hours to keep your metabolism high and with the proper combination of protein, carbohydrates and fats. By eating at regular intervals in small quantities, your body is more inclined to burn fat than store it. This is a fundamental aspect in body building.
You can add replacement meals in your nutrition like whey protein shake but your main nutrition should consist of natural and whole foods as far as possible.
A sample daily nutrition for a 150 pound person.
8 AM – Meal 1
5 egg whites (you can add 1-2 egg yolks maximum) 1 cup of oatmeal 1 average banana
11 AM – Meal 2
2 PM – Meal 3
8 ounces of skinless chicken breast 1 cup of brown rice Broccoli 1 spoon of olive oil
4 PM – Training
5 PM – Meal 4
8 ounces of salmon fillet 2 potatoes Green beans
8 PM – Meal 5
8 ounces of lean beef 1 sweet potato Asparagus
11 PM – Meal 6
Usually, it’s 1 gram of protein per pound of body weight, so if you weigh 150 pounds, you need 150 grams of protein per day divided into 6 meals meaning 25 grams of protein per meal. Well it might not be exactly 25 grams per meal because in one meal, you might get more and less in another but in the above sample nutrition, you can easily achieve your protein intake goal.
(3) Adequate Sleep
Sleep plays a crucial role for your gaining lean muscle mass goal. If you don’t get adequate sleep, your muscles won’t grow. It’s during sleep that your muscles develop and not when you’re in the gym. So pay proper attention to rest because even though you are training hard and eating properly, if you don’t rest enough, you will impede on your muscle gains. And you won’t be in top shape to give the maximum in your workouts. You will be in poor form which isn’t good. You must be fit most of the times.
So here you go. Train hard, eat properly and get adequate sleep and there is no reason why you can’t build those lean muscle mass which will give you an impressive and eye-catching physique. About the author
You can use many workout routines to build muscle fast, however different workout routines will work differently for different people, depending on various factors. These factors include body type, training experience, lifestyle and various others. Basically the workout routines to build muscle fast, will change for person to person. This article will look at various questions you should ask yourself to help choose the right muscle building routine for your own body type.
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Workout Routines To Build Muscle
When looking at workout routines to build muscle, one of the first questions you must ask yourself, is what body type are you? There are three main types: Ectomorph, Mesomorph and Endomorph. Have a look through the descriptions below, to see which category you fall into (bear in mind that many people fall into a midway point between two). Then you can see the recommendations further down for each body type.
The ectomorph is a very skinny person with little muscle mass and will often have a problems when trying to build muscle. You may also have a pot belly but be skinny everywhere else, this is known as skinny fat. Weight loss should be easy for you but you may not wish to do so.
The mesomorph has great genetics and is someone who can build muscle very easily and lose fat at the same time with ease. Chances are you are not a true mesomorph if you are reading this, as they generally do not need training advice. You may be slightly in the mesomorph category and also in the endomorph or ectomorph category.
The endomorph’s are usual big and heavy with good muscle mass but also have some fat hanging around. You will probably find it easy building muscle, but struggle to lose fat.
Best Workout Routines To Build Muscle For The Ectomorph
The best workout routines to build muscle for skinny ectomorph type people are generally full body workouts, 3 times a week. This is because full body workouts force your body to produce more muscle building hormones such as testosterone and growth hormone. Getting as much of these hormones circulating through your body is essential to build muscle.
Skinny people also respond better to a lower volume of weight lifting during a workout, but build muscle better when the frequency is increased and a muscle is worked more often throughout the week. Full body workouts are great for this. My recommended complete muscle building program would be No Nonsense Muscle Building, which you can see here: Click here to go to No Nonsense Muscle Building
Best Workout Routines To Build Muscle For The Mesomorph
As stated above in the description for the mesomorph; you are probably slightly in the ectomorph or mesomorph category as well. You do have more options than many other people though, so you should be happy with that, but I understand you still want to build more muscle. A great workout routine to build muscle fast, would be an upper and lower split. This is were you work your upper body one day and the lower the next, this is usually done as a 4 days a week routine. Your body will easily handle more volume, but has some frequency added to aid the extra muscle building and burn more calories to help with the fat loss.
Working half the body on each workout will also elevate testosterone and growth hormone levels to help you further with your goals. One of the best complete programmes you could follow would be Will Brink’s Bodybuilding Revealed. This will give you plenty of options and a blueprint for making your own muscle building routines to suit your needs, you can see this program here: Click here to go to Bodybuilding Revealed.
Best Workout Routines To Build Muscle For The Endomorph
Ironically enough, the best workout routines to build muscle for the endomorph is very similar to the skinny ectomorph style of muscle building routines. The main difference will be the intensity of the workouts and your muscle building nutrition. Endomorphs will respond well to full bodyworkouts, utilising supersets were exercises are performed back to back without rest. This will jack up fat burning and muscle building hormones such as testosterone and growth hormone.
The higher intensity workouts will also elevate the heart rate to burn more calories and get rid of that fat, while also working your muscles. Full body workouts also burn more energy stores by working the entire body each time, as opposed to some sort of body part split. My recommended complete program for the endomorph would be turbulence training. This program covers all the points listed, you can see this program here: Click here to go to Turbulence Training
One of the biggest mistakes people make is doing muscle building workouts that were not designed for them. Everyone is different and has different requirements. You should always remember this when looking for the best workout routines to build muscle fast.
There are currently various means to building muscle fast by the ways of check my blog. It’s time for you to act now if you think that you can build muscle by strenous and prolonged hours of exercises in the gym. You’re definitely going to change your mind after reading what’s below!
It’s necessary to eat healthy and work out religiously in order to grow muscles quickly. Having just one or the other will not give you the benefits you are after.
It’s important that you understand that elevated testosterone levels in your body can speed up the muscle building process. The hormone, testosterone is necessary for muscle building and is produced in varying levels in both men and women. You can look towards having a faster muscle building, in a shorter time span if your body can produce more testosterone than normal. It is important to note, that women do not produce as much testosterone as men do, so will not experience the same amount as muscle growth as men do, so they will not bulk up like men do in comparison.
When you’re considering about the appropriate diet regime for building muscles, remember to include as much whole foods as possible for best results. Fish, fruits, vegetables, nuts, chicken breasts, red meat, and egg whites are some of these foods.
Almost all of the afore mentioned foods are rich in protein. This is no accident. Protein needs to included in each and every meal as it’s extremely critical for muscle repair and muscle building.
Limit intake of any kind of food that contains soy-based products to maintain you natural testosterone level high. It is also important to limit your alcohol intake as these have a negative effect on your testosterone levels.
To build muscle quickly, you’ll need to follow a regular strength building exercises regime that includes work outs, such as dips, lunges, chin-ups, rows, squats, bench presses, and military presses. These exercises will place your muscles under the most amount of strain, and force your body to increase its natural testosterone production.
Your leg muscles also need to be trained as much as the rest of the body itself. Since intense leg training can stimulate muscle growth in the rest of the body, you need to perform this really well.
Your training intensity is another primary aspect to keep in mind when you’re exercising. Your workouts need to be at 100% intensity in order to build muscle fast. Trying to push yourself harder in each of your workouts will definitely help you build muscles quickly.
Sleep well and refrain from too much of exercises. If you want your muscles to repair and grow rapidly, then do this.
Thus, in order to grow muscle quickly, you should maintain your testosterone level at it’s maximum by working out regularly and following diets particularly prescribed for muscle building. If you remain focused on your goals, and follow your regime as closely as possible, you will begin to see amazing results very fast.
Some likewise seem to profit serious competitors or weight watchers, who frequently experience critical declines in testosterone because of prohibitive or upsetting regimens. Numerous enhancements may likewise work for sound and dynamic people, for example, weight lifters, yet there’s not yet enough proof to affirm this. Likewise, the drawn out security of utilizing a large portion of these enhancements has not been set up.
Besides, the most demanding half to starting a Body Building Program is to induce started. Learn what to try to to, before you raise the weights. We’ll conjointly discuss: a way to record your progress, your new Diet and Meal set up and building your Fitness Program.
What would you Do First?
Firstly, you wish to envision your Doctor. If you haven’t exercised during a long-standing, a physical examination might disclose some probable issues. If you’ve got high blood pressure, heart issues or diabetes; then, a physical examination can verify if you’ll be able to do a body building program. Either way, ensures that you simply are match to try to to the workouts.
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Try to line up a goal for your Body Building Program. What would you prefer to hold out? On setting your own rules, you’re additional making things possible to stay on. Make sure that your goals are:
does one have the time to try to to all of this? If you are a traveler, or a busy business man, set your goals to accommodate what you will be able to do
I will lose fifty lbs. in six months, rather than 250 lbs. in 5 years. cut the massive goal; thus, you do not get discouraged.
Do I even have the resources to try to to the job? If you’re understanding at home, you may got to procure the free weights, exercise mat and alternative equipment. Not having the resources can solely delay your program.
Keeping A Journal.
A Journal is an excellent tool to write down down your progress and to change your program to fulfill your goals. A Journal may list weekly records for your weight, exercises and workout routine. you’ll record what you eat, everyday. With a Journal, you may be additional aware of your food intake.
Types of Foods to Avoid
Try to avoid the foods that may dynamite your body building program. They contain:
- White Flour merchandise alike white bread, flour spaghetti, potatoes and rice. These carbohydrates flip to sugar in your digestive system.
- Fried foods like fried chicken, chicken fried steak and French fries all contain fat.
- Sugar refined merchandise like soda, diet soda, fruit drinks, cookies and cakes.
Food to Eat
- Whole Wheat Flour merchandise like whole wheat bread, whole wheat spaghetti, brown rice and sweet potatoes.
- Grilled or baked chicken or fish.
- Water, low calorie fruit-flavored water, and add additional fruits and vegetables to your diet.
How to start Body Building
The best method to begin Body Building or Weight Lifting exercises is to travel to a gym or fitness center. Let the trainer show you the equipment, initially. In the week ahead, have the trainer to criticize your type and technique on these machines. At first, use the sunshine weights. Ensure that your shape and technique are correct, before moving on to the next heavier weights.
Alternative Exercises For You
Generally on alternate days, you’ll be able to begin your aerobic exercises. You may begin on the treadmill or stationary bike. These machines are geared for beginners, thus begin out slow and build up from there.
When you finish your body building workout, you may work your Abdominal (Core) Exercises. Sit-ups and leg raises facilitate to flatten your tummy.
Just to let you know, stretching is additionally necessary for your body building workout. Stretching helps to relax the “warm muscles” utilized in the workout. You may forestall muscle strain and muscle spasms.