Too Skinny? Build Lean Muscle Through Weight Lifting

What do you see when you look in the mirror in the mornings? A skinny body devoid of all muscle? Do you look like a long distance runner that has not had a good meal in a long time? Are you fed up with the laughs at the beach and pool when you take off your shirt? No worry, you can start making a difference today through a simple, but effective weight lifting program. Follow these steps and you will be on your way to a stronger, more muscular body.

First let’s talk about where you are at now. There are many young men who have a difficult time building their muscles. Sometimes it is due to genetics. Sometimes it is a hormone issue. No matter what the challenge is skinny guys must take a different path to building lean muscle mass. These guys must use a somewhat different weight lifting strategy than those who have been blessed with great genes and can build muscle quickly.

You are doing the right thing by doing your homework on weight lifting and how it can help you make the transition from a skinny pushover to a ripped, muscular stud.

Here are the steps for you to follow to develop that lean muscle mass that will have the ladies lining up to be with you. My friend Vince Delmonte calls them the No-Nonsense Steps to Muscle Building.

GET IN AND GET OUT!

Get in the gym do your workout, then get out. Weight lifting burns a huge amount of calories, so as a muscle-challenged young man you need all the calories you can get. You won’t grow lean muscle if you are constantly burning up your calories. Remember Get In and Get Out; no exceptions!

You need your rest, young man. Muscle growth takes place when you are resting, particularly when you are a very skinny person.

We need to get one thing straight. I am not telling you to become a couch potato between workouts. That would be self-defeating to your plan. You cannot keep doing set after set of grueling weight lifting and expect to build muscles that you will be proud to show off on South Beach.

If you are going to put on serious muscle mass you have to have big workouts with heavier weights. You have to be pushing yourself constantly. You are not strength training here; you are body, or more correctly, you are muscle building. You need to be working to your maximum each and every workout, then get out of the gym and get some rest. Let your muscles recover after you have broken them down.

FOCUS ON COMPOUND LIFTS

As a thin man with understated muscles, you do not need to be doing any exercises that isolate specific muscles. You will have plenty of time to work on those exercises once you have packed on some quality muscle.

So focus on doing compound weight lifting exercises like squats, military press, bench press, deadlifts and rows. These will work several muscles at the same time and give you more return on your invested time. Stay away from doing things like bicep curls, tricep kickbacks, leg extensions, chest flys and other exercises that work specific muscles. These isolation exercises take time and burn lots of calories that skinny guys cannot afford to burn.

Build your bulk first, then you will have plenty of mass to chisel into that neatly-defined hunk of a man you want to be. Focus on a full body workout program and steer clear of the five-day split programs. With this plan, you will begin to see new muscle mass developing all over your body in a few months.

LIMIT YOUR CARDIO WORK

What? Limit cardio work?

I know you do not want to become fat, but that is really not something you need to be concerned about with your high-metabolism, skinny body. Cardio burns far too many calories that you need to use to build solid muscle. Doing cardio exercises is not going to help you acomplish your ultimate goal of growing your muscle mass.

It is fine to do some cardio work to maintain your overall fitness, but limit it to a few twenty minute workouts each week. You are not training for a marathon here, so your cardio workouts need to light to moderate in intensity. Use your hard-core intensity in the the weight room only.

By the way, the main problem most overweight people have has nothing to do with their lack of cardio exrecise, but has everything to do with their poor eating habits. So if you eat a healthy, well-balanced diet and become a beast in the weight room you will not have to worry about becoming fat. Muscle, baby, that is the name of game!

GET PLENTY OF REST

So far, you have learned how to get your muscle- building machine going; you know what you need to work on in the gym and you know what to avoid, now you need to rest. Those intense workouts and the proper nutition are going to pay huge dividends, but ONLY if you give your body time to recover.

You have to get lots of quality sleep to allow for your muscles to repair and rebuild themselves. You do not want to do all of that work in the gym and not get the full results you expect. Rest is truly the key to building solid muscle mass. Remember you tear down the muscle in the weight room so it can rebuild itself bigger and better than before.

You do not have to say goodbye to your social life completely, but too much late night drinking and partying will undermine your muscle-building efforts very quickly. Simply put, you need your rest young man, so chill out and go to sleep to wake up with bulging muscles. Okay, it is not that easy, but the rest is an important part of the process.

PROPER TECHNIQUE MATTERS

We have all seen the guys in the gym slinging their barbells up and down, backwards and forwards using the momentum of the weight to get it above his head or to his side. That will not get you anything, but a bad back and deflated mental attitude when the results do not come.

Technique in weightlifting really matters. Having proper form will get you measurable gains faster and help you to avoid injuries. No form; No results! If you are not sure what the proper form for each exercise is you need to find a good weight training book or seek advice from an experienced trainer who can help you.

And that leads me to my final point.

FIND A MENTOR

Going from a skinny kid who gets pushed around a lot to a totally ripped hard-body takes time, effort and focus. You probably are going to need someone to guide you that has been where you are now and has accomplished what you want to do. A mentor can make the process easier and more productive.

When I was a skinny little guy I did not want another skinny cardio geek trying to tell me how to build serious muscle mass. What did he know about muscle building? His body was devoid of muscle from what I could tell.

I found a buff hard-body guy that understood what I was going through and really wanted to help me. My mentor helped me to stay focused and motivated during those days I was trying to avoid working out.

He challenged me and showed me things that I would have never have know without his guidance. A mentor who is an experienced, muscle-building gym rat will save you lots of time and effort in your process to get that ripped body.

Put that skinny, muscle-less body behind you by taking some very simple, but effective steps. Get in the gym, workout hard by doing compound lifts and using proper technique. Limit your cardio work so you do not burn precious calories, then get out of the gym. Rest those hard worked muscles by getting lots of quality sleep. And maximize your results by finding a mentor who has been there and done that.

Following these steps over the next few months will having you looking into the mirror to see a ripped, well-muscled physique looking back at you.

Is A Weight Lifting Spotter Required For Substantial Muscle Gain?

One of the most important bodybuilding concepts for maximum muscle building is failure, where a bodybuilder takes a certain weight lifting exercise to the point where no additional repetitions are possible, and this requires some form of spotting on certain exercises, especially those involving the chest and legs, so many opt to pair up with a weight training partner so that they can always have a safety mechanism to protect against injury.

Even bodybuilders who otherwise prefer performing bodybuilding workouts alone decide to seek out a partner specifically to allow failure on certain weight training exercises, and for those who cannot find a friend for such a purpose, they will inevitably join a gym and bother other busy weight lifters to spot them during various sets, which is not only frustrating to any bodybuilder who is attempting to complete a workout without distractions, but finding such a spotter is not always easy depending on the time of day and type of training facility. Although there are some bodybuilders who can locate reliable weight training partners to accompany them for each workout, the chances are far greater that this will not be possible, leaving either the random spotter technique, asking others for a watchful eye, which as mentioned is quite rude and distracting to others, or requires using machines exclusively, which naturally prevents the need for any spotting whatsoever.

But what if a bodybuilder wishes to train with free weights on workout exercises such as the bench press, shoulder press, and triceps press, and wishes to perform these specific weight lifting exercises alone, without the benefit of a partner or spotter? This is easily possible through use of a power rack (also referred to as a spotting cage), where two beams allow positioning at various locations to protect a bodybuilder from becoming trapped underneath of a heavy weight during his or her workout session. Since the power rack has adjustable spotting bars, the unit is not only useful for upper body weight training exercises such as the bench press, but also for the squat and calf raise, lower body movements which many prefer performing with a free weight barbell as opposed to using machines.

Some opt for a squat rack instead of a spotting cage, and this is a serious mistake given that the spotting beams offered by a power rack are designed specifically to serve as a protective mechanism in case a bodybuilder happens to lose control of the weight during his or her set, while a squat rack does not allow this heightened level of protection. The best function of the power rack is that spotting is possible without the aid of a partner, as you can place the weight on a separate, smaller set of pegs for initial lift off, and the large, long spotting beams are positioned lower for complete protection during the weight lifting set. Many gyms offer power racks, although some may only provide one, and bodybuilders who understand the value of this particular piece of workout equipment will quickly monopolize the device, which requires others to either try and “work in” (which is very inconvenient unless both bodybuilders are using the same amount of weight and performing identical workout exercises), or wait for the power rack to become available, which is wasted time (and others may then ask to “work in” as well). So, if space permits, purchasing a power rack for the home is a far better alternative, as along with a workout bench, barbell, two dumbbell collars and free weight plates, amazing results are possible at home, alone, while reaching failure safely on all weight lifting exercises, without need of a spotter.

The other issue with attempting to find a weight lifting partner to spot during heavy bench pressing and other similar workout exercises is that, unless you train with an army of other very strong bodybuilders, it’s quite possible to become trapped underneath a weight even when a spotter is watching you train, as reaching failure, by its very definition, requires that you can no longer muster the energy to complete a repetition on your own power, and for a spotter to lift dead weight from a standing position is extremely difficult, to the point where he or she may be unable to help you avoid becoming stuck underneath a barbell as your energy reserves decline during a workout set. With a power rack, this is never an issue, as you adjust the spotting beams to a position where the barbell cannot cause you to become trapped underneath, regardless of how heavy a weight you may be using for your bodybuilding workouts, so I strongly recommend, even if you train with a reliable and very strong partner, to always use a power rack for spotting during all pressing exercises so that you can ensure safety and maximum intensity without needlessly risking severe injury.

Is Achieving A Muscle Burn Or Pump During Weight Lifting Workouts Essential For Muscle Gain?

Many bodybuilders who wish to build significant levels of muscle mass aim to achieve a muscle pump or burn during their weight training workout sets, with the feeling that such a sensation is indicative of muscle fatigue and breakdown, therefore improving the chances for muscle gain. Bodybuilders will even specifically seek out the muscle pump or burn by modifying certain weight training workout factors in order to encourage such a feeling, and often tell other bodybuilders how their workout was extremely potent or describe a specific weight lifting exercise as feeling superior specifically due to the muscle pump or burn that accompanies each set.

But, is there a serious flaw with this bodybuilding concept? Certainly, any individual who has lifted weights is well aware of the muscle pump and burn fascination, as bodybuilders often speak of this phenomena, but how exactly is the muscle pump or burn achieved, and are the techniques that foster such a sensation actually conducive towards muscle gain?

The muscle pump and burn are a function of high rep ranges, where a bodybuilder uses less weight in order to fail using a much higher number of repetitions, which causes the muscles to fatigue in a far different way than higher weight and lower reps. Because a muscle is able to function for longer periods during a weight lifting set when using higher reps, there is a muscle pump and burn that accompanies the latter portion of a high rep range, as the muscle begins to approach failure, but by virtue of using less weight in order to achieve the muscle pump and burn rep range, muscle building is adversely impacted, and although the workout session may actually feel more intense and effective due to the muscle pump and burn, the type of fatigue, which is more endurance related than muscle building in nature, is not the most effective for those who wish to focus upon accumulating the greatest amount of muscle mass.

When using a lower rep range and higher weight, the workout set will usually not experience anywhere near the level of muscle pump or burn as compared with higher rep, lower weight workout sessions, but because the weight used is greater when reps are lower, the muscle receives a larger level of overload and shock, therefore causing superior bodybuilding results in most muscle groups. Therefore, although the muscle pump and burn is far less in heavier weight lifting sessions, since muscle growth is superior, there is no legitimate reason for a bodybuilder to aim for muscle pump or burn during a workout session that has as its primary intension muscle building.

Higher rep and lower weight workout sessions are helpful for muscle recovery, overtraining prevention, and joint recuperation, but are far less effective at building muscle mass in most areas as compared with heavier weight lifting workouts that do not offer any substantial muscle pump or burn. There are also certain exercises that tend to cause a greater sense of muscle pump or burn, especially those that stretch the muscle significantly (such as pec deck), but they also function in the same method just described, in that the muscle pump and burn will greatly increase with lower weight and higher reps, but, the most important point to remember is that the greatest level of muscle growth will not occur by aiming for a muscle pump or burn, but rather through structuring weight lifting workout sessions to function within a lower rep range where greater weight will be used to produce a higher level of workload.

If you enjoy a muscle pump or burn, then you can always perform one set at the very end of each weight lifting workout exercise that is comprised of higher reps and lower weight (a burn out set), as this will not interfere with muscle growth assuming that all prior workout sets are structured using a lower rep range and heavier weight, which is conducive towards maximum muscle gain. The goal is not to feel as if a muscle has grown in size during the actual weight lifting workout session, but rather to achieve weekly measurable muscle gains, so do not make the mistake of believing a muscle pump or burn during a workout will translate into any extra sustainable muscle growth unless you have structured your weight lifting session with heavier, lower rep workouts for maximum muscle stimulation.

How to Build Muscle at Home Successfully – Can it be Done?

One of the most common asked questions you have ever heard of is…

“Do I have to join a gym to build muscle and a strong body?”

The answer is simply “No”. You can build muscle at home with the right equipment and the correct program planning. So there you can follow an evenly effective bodybuilding program from the comfort of your home without having to step into a gym.

You may have personal different reasons not to join the gym:

Maybe you are not able to afford the membership cost as it is too expensive for you.

Maybe you are everyday in a busy lifestyle and have no time enough to travel to the gym.

Or, maybe you are just too embarrassed or feel uneasy to be trained in a common gym setting at this time.

Whatever reasons you have, don’t worry!

In fact, in the past 2 years of my very first time, I started out my bodybuilding at my home with few necessary equipments and the correct program I used to apply. And doing this way could be really fantastic to me.

I didn’t worry about the traveling time to and from the gym back to my home. I just got to my home and found all equipments were there and ready for me to use it right away.

I could be surrounded with my favorite music I wanted to listen to, as loud as I wanted to hear without having to think it would disturb anyone around me.

I was able to grunt, yelp and scream whenever I wanted during my sets without disturbing anyone.

When I was in exhaustion at the end of my workout, I could stretch out on the floor knowing I didn’t have to hobble to my car and spend some more time driving back home.

It was fantastic, really!

However, the only one disadvantage is you have less selection for your exercise because you will not have many ranges of use of machinery such as a shoulder press, leg curl or calf machine. You can buy sort of these machines if you are able to afford and have a training plan at home over long period of time. But I think that not possible for the majority of people can simply make a purchase for those machines.

I have good news!

You don’t have to require any deluxe equipment for your bodybuilding routine to build muscle at home. You can simply use Free Weight exercise to replace the regular machine that you usually perform at the gym.

There are five basic equipments that you should have at your home gym:

1) An adjustable barbell with free weight plates – It would be better if you choose a cast iron one. Make sure you purchase enough free weight plates in different weight range so that you can develop your workout continually in weekly basis.

2) Adjustable dumbbells – You can not only save much money from buying the barbell and dumbbells together in one set rather than an entire set of dumbbells, it also gives you much more efficiency using this equipment.

3) A bench with incline adjustments – You must have a good durable and stable bench. This will let you perform bench press and other seated movements correctly. If possible you should buy the adjustable bench so you have more safety using an incline position to your exercise.

4) A chin-up bar – You can usually purchase these at 15-20 dollars. Make sure you have any where inside a door frame so that a chin-up bar can be placed firmly when used.

5) A squat rack – Usually this is the largest equipment purchase. It costs much for you to purchase as full squat rack. Unless you have a leg press machine, you’d better use Squats as they are not a replaceable movement and always take an important role of your workout routine.

In case you can’t afford a set of squat rack, you will need to be creative. A significant idea is having other sort of equipment that allows you to unrack a bar with loads of free weight plates and drop them onto a safety catch (or the floor) if you want to rest off during the lift.

Be careful when you squat. Do NOT ever squat without a secure area to drop the loaded bar! Generally, full set of squat racks will equip a chin-up bar at the top portion, so you can get benefit 2-in1 if you make a purchase one.

So it will be possible for you to build muscle at home with the 5 basic pieces of equipment to be set up at your home gym. As long as you have 5 basic equipments in your home, you can do your exercise which gives you an equally effective workout as same as you perform at traditional fitness gym. The bottom line is you don’t have to join the high price gym.

How to Build Muscle Mass Quickly Through Workouts With Dumbbells

As a once skinny guy who had a ridiculously difficult time gaining even a single pound of bodyweight, my mind was constantly nudged with the question of how to build muscle mass quickly. I was very self-conscious with my lanky frame and the thought of joining a gym full of muscle-bound folks made me shudder with embarrassment, hence my initial foray into the world of muscle building began at home, performing workouts with dumbbells.

The need for professional gym equipment cannot be overemphasized when it comes to building muscle. Tools like the squat rack, an Olympic or standard bar, and a set of weight plates provide access to a wider array of workouts and ultimately offers the greatest amount of muscle gains, but be that as it may, it’s still POSSIBLE for a beginner to have a noticeably muscular physique with just a pair of adjustable dumbbells, along with a trusty weight bench. These are the only tools I used in my initial attempt to build muscles and combined with a sensible mass building diet plan, the results were nothing short of encouraging!

Now you can stop thinking about how to build muscle mass quickly and commence training with maximum intensity using the following workouts with dumbbells. These are what you call “compound” based movements”; they stimulate the greatest amount of muscle fibers and should be treated as the bread and butter of your training routine.

1. Training the legs – Heavy dumbbell squats are your best friend when it comes to developing a set of powerful legs. It’s a totally intense exercise and requires the synergist of every muscle of the legs in order to be properly executed. No two ways about it, if you’re serious about adding pounds of solid muscles, this exercise is a must-do. Another decent leg workout is the dumbbell lunges which also help to develop your quads and hamstrings.

2. Training Your Back – For adding thickness to your back, you can opt for the one-arm rows or the dumbbell bent-over rows. These two exercises are excellent for squeezing the muscles of the back, allowing the muscle fiber to be maximally recruited for increased muscle growth and strength. Looking for a more intense dumbbell exercise to stimulate your back muscles? Then look no further than the deadlifts! Many lifters swear by this exercise, and rightly so, as this movement is capable of hammering the entire back complex resulting in a fast and unprecedented muscle development. A lot of folks prefer to use the barbell when performing this exercise but a pair of dumbbells can get the job done just as well.

3. Training Your Arms – There are many workouts with dumbbells to choose from in order to train the smallest yet, highly favored muscle group of the body The traditional dumbbell curls or preacher curls work great for your biceps and should you wish to put a little emphasis on the forearm region, you could opt for the hammer curls. As for the triceps, the following exercises come to mind; one-arm extensions, dumbbell kickbacks, and of course the classic overhead dumbbell extensions.

4. Training Your Shoulders – The dumbbell shoulder press is a critical movement for the overall development of your shoulder muscles. It hits the middle part of your deltoids giving them a nice round, protruding look. Ever heard of the Arnold press? It’s basically a variation of the traditional shoulder press and is also a worthy addition to your dumbbell training armory. For hitting the front and rear part of the shoulders, I’d recommend the front dumbbell raise and the bent-over lateral raise respectively.

5. Training Your Chest – You need a solid, adjustable incline/decline weight bench in order to execute the most powerful chest exercise ever invented. What is the exercise you ask? Why it’s none other than the classic bench press. The granddaddy of all chest movements! Why do you need an “adjustable incline/decline” weight bench? Well, it’s best that you include the incline and decline version of this exercise when training your chest so you may vary the angle of push for better growth in the upper and lower part of the chest muscles.

These are the workouts with dumbbells that address the standard newbie question of “how to build muscle mass quickly”. Trust me, just a pair of adjustable dumbbells and weight bench along with a decent mass gaining diet plan can work wonders for your body.

To YOUR Muscle Building SUCCESS

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