Weight Lifting Rules - Skinny Guy
Weight Lifting Rules - Skinny Guy
Weight Lifting Rules - Skinny Guy
So you hate that scrawny marathon runner body. You would prefer to have the sprinter body that has lean, strong, dense muscles.
However, try as you may, you can't seem to gain any significant amount of muscle. Whether it is genetics or just wacky hormones that are out to get you, one thing is for certain, and that is that you need to train a little differently. It's good that you are learning about how to gain more muscles so you know, you won't be knocked over by a strong gust of wind.
Being a hardgainer, you need to weight train a little differently than the guys that are genetically gifted and can put on muscles in a short period of time. The one crucial thing you need to do is avoid volume work at all costs.
Rule #1:
Because you're a skinny guy, you have to make the most out of your workout, and that means getting in the gym and getting out! You can't afford to mess around in the gym doing long duration workouts and expending large amounts of calories in the process. With your body type, you need to conserve some calories or you won't grow.
You will need a lot of rest. More so than other guys since you only grow when you are resting.
Now I'm not saying that you have to wait a week in between your workouts, but what you should be doing is going in the gym, exhausting your muscles, and get out. You have no time for sissy, light-weight workouts of 20 sets and then stopping to check out the hot girl, then doing another sissy 10 sets that takes 4 hours.
Rule #2:
So if you can't do the sissy light-weight sets, what DO you do? Compound workouts. If your workouts currently include, bicep curls, triceps kickbacks, neck rolls, cell phone talking, and checking yourself out in the mirror, then stop. You can only be in the gym for a short amount of time, you can't afford to let that time go to waste. The best way to get the most bang for your buck is to do compound workouts. Workouts such as squats, bench presses, deadlifts, rows, anything that requires more than one major muscle group to complete.
Make these exercises your focus and you will soon have nice new muscles in no time.
Rule #3:
Cardio
Don't do it. I know you don't want to be fat, and for health reasons it's great. But, for muscle building, and especially skinny guy muscle building, doing cardio is going to hurt your progress. You're already burning calories at an accelerated rate, you don't want to take that through the roof by doing cardio. Save those calories so that they can be used to build muscles. If you really want to do cardio, limit it to 2 or 3 20 minute sessions of low or moderate intensity, anything more than that and you'll be hurting your progress.
Rule #4:
You need to rest. As mentioned in rule #1, you only gain muscles when you rest. This is especially important for a scrawny guy like you. Make sure you get your beauty sleep of preferably 8 hours, 7 hours minimum. You can't afford to be partying all night with your friends. The less sleep you get the less time your body has to repair itself and the less time your body can build new muscles. Resting is as important if not MORE important than working out.
Rule #5:
Proper technique. I'm sure you've seen the guy that swings his arm in a huge arc to get that bicep curl. He's using momentum to help with the lift and so his bicep isn't getting a good workout. The right technique not only prevents injuries, but also increases muscle mass by recruiting the maximum amount of muscle fibers to help with the lift.
If you're not sure how a lift should be performed, hire a trainer or look at reputable videos.
Conclusion
Okay so what do you need to change? To summarize, get in there, train hard with proper technique, get out, eat and rest. Rinse and repeat and within a few short months that hot girl will maybe glance back at you too.maybe
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