Posts Tagged ‘Guys’
Muscle Building Workout Routines
If you’re looking to pack on pounds of rock solid muscle the first thing you must do is find the right kind of bodybuilding workout routine that is designed for your body type.
Unfortunately, this is where most skinny guys go wrong, and the reason why results are often not very forthcoming.
If you’re reading this then I’m going to assume you’re a skinny guy (often known as a hardgainer) who struggles to gain weight and muscle mass no matter how much you eat or how much you train.
If this is you and you think that you are destined to remain a “victim” of your skinny genetics, then don’t worry because help is at hand.
In this article I’m going to reveal to you a range of exercises and a bodybuilding workout routine that you can utilize the next time you step into the gym, and KNOW that you are doing the kind of exercises that will see muscle growth. Muscle Building Workout RoutinesBodybuilding Workout Routine For Skinny Guys
Front Squats 5-6 reps for 3 sets PLUS 1-2 reps on a max setBench Press 5-6 reps for 3 sets PLUS 1-2 reps on a max setLunges 6-8 reps for 3 setsBent Over Barbell Rows 5-6 reps for 3 sets PLUS 1-2 reps on a max setPull Ups super-setted with Barbell Rows 8-10 reps for 3 setsBicep Curls super-setted with Tricep Push Downs 8-10 reps for 3 sets
The key to this workout is the fact that it is based around multi-joint compound exercises that work multiple muscle groups at the same time, and have been proven to be most effective for muscle growth, particularly for the skinny guy looking to gain mass. Muscle Building Workout Routines
Compound free-weight exercises like Squats, Bench Press and Bent Over Barbell Rows give you a much greater range of motion and incorporate the smaller ancillary muscles in the exercise which are required to maintain balance and stability throughout the exercise. I’ve also included the use of “super sets” and “max sets” in this bodybuilding workout routine.
Super sets are basically two different exercises performed back-to-back with no rest in between, and they are typically complementary exercises, which work opposing muscle groups (in this case, biceps and triceps).
Max sets also encourage extra muscle growth and strength gains by pushing the muscle on a heavy weight. By gradually increasing this load over time in your workout routines you can see significant increases in strength and muscle size as it utilizes the principle of progressive overload. Muscle Building Workout Routines
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Many skinny guys out there turn to popular magazines that can be found on the shelves of bookstores when looking for the right workout routine in order to transform their bodies from reed thin to buffed. Pick any of these magazines and you will see a bodybuilding workout routine that will supposedly give you massive muscles in no time. Of course, the fine print will tell you that you would have to buy the over-priced supplements they are promoting. This is not to say that the information in these magazines does not work. The only problem is that many of them are not designed for skinny people or hardgainers. If skinny guys will follow the information in these magazines, they may not achieve the results they are looking for. If you are a skinny guy trying to build big muscles then you will be delighted to know that there are techniques that you can use in your bodybuilding workout routine to help you gain muscles without using supplements or spending your entire week in the gym. Below are five tips that any skinny hardgainer can immediately employ in his bodybuilding workout routine. The secret is to keep your muscles guessing and make it a point to make your workout harder every time you go to the gym. Less Workouts = More ResultsIf you are in the gym six days a week then you are most probably working out too much. What you must know is that muscles actually grow in size during times when you are resting. This means that you should really give your muscles time to rest and recover from your bodybuilding workout routine. To gain muscle mass, three full body workouts every week is enough. By ensuring enough rest, you can avoid the possibility of overtraining. Compound Exercises with Free WeightsTo get the most out of your bodybuilding workout routine, you should use free weights instead of machines as much as possible. Using free weights will give you a greater range of motion and will better utilize the smaller stabilizing muscles which in turn will translate to having better and stronger muscle development. Performing compound exercises such as deadlifts, squats and bench press is also advantageous because they allow you to lift more weights per rep and they employ several muscle groups at the same time. Low Volume, Heavy WeightsUsing compound exercises on heavy weights will also help you gain muscles quicker. One of the secrets of some of the most successful hardgainers is using low number of reps with heavy weights. Aim to properly perform 6 to 8 reps per exercise. If you can do too many reps then that means the weight is too light and your muscles are not being pushed to a point where they can achieve optimal growth. The Value of PeriodizationAnother secret in building muscles for hardgainers is periodization or changing your bodybuilding workout routine from time to time. This will keep your body guessing and will force it to adapt and consistently grow. PulsesPulses are done by performing a full rep and following it up immediately by a half rep. This will give a boost to your bodybuilding workout routine and will provide a sudden surge in power and size to your muscles.
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Image taken on 2008-02-09 18:33:07 by Franco Folini.
Bodybuilding workouts are widely practiced by both men and women all over the world. A bodybuilder’s exercise routines, sets and repetitions comprise a workout. These exercises are done at a specific schedule and for a specific number of repetitions to develop a certain group of muscles. The most common reason for starting on a workout routine is to achieve a well defined and more muscular body. Bodybuilding can be considered a sport, and as with all over sport related activities, bodybuilding workouts come with risks.
A workout can be composed of a variety of exercises that focus on a variety of things: to improve one’s muscular balance, to enhance muscle tone, or to increase the amount of muscle.
No matter the purpose for the workout routine, one rule that should be adhered to when training is to make sure that you do not overdo it. Overdoing a workout can cause adverse effects that may be detrimental to one’s fitness goals as well as to one’s overall health. For on thing, overtraining can cause the extreme development of muscles, which may be ok for the present, but will eventually cause problems in the long run as too much muscle growth can overstretch the skin; stretch marks and even flabby skin may develop especially if you stop exercising.
Another adverse consequence that may occur if you overdo your workout is the possibility of gaining too much weight once you stop exercising. This can also happen once you stop following the diet that goes with a bodybuilding workout.
To avoid damaging your body when engaging in bodybuilding routines, you should learn to exercise moderately and do so under the supervision of an expert or an instructor. While on a routine, you should also follow the diet that was set up to go with the workout. If you do stop exercising, try to at least stick to the diet to avoid gaining weight. You should also try to exercise on a regular basis, not to develop more muscle, but to maintain the condition of your body. Quitting your workout suddenly can cause you to gain a lot more weight.
It is important to remember that once your body gets used to a certain type of exercise, it can become quite hard for your body to adjust to a more sluggish lifestyle. Anything done in excess, even exercise, can cause harm. With this, try to avoid taking your bodybuilding workout to a very high level and practice with a certified instructor; this way, you avoid any injuries and any possible side effects that may occur in the future.