The genetic features of each individual are different, so there is no
Weight Training: Lists
One factor that is often overlooked, especially by those who tend to throw themselves into something without really thinking, is that the muscles need adequate rest in order to grow.
Trying to exercise too often, or too hard, can only bring the opposite result from the one you need. Not only that, you are risking an injury that could set your progress back by months. Realize that you don’t have to achieve everything overnight.
Kid yourself in a positive way. The biggest key to achieving any long term bodily change is to do whatever you do consistently, but there are always days when you just don’t feel like it. On days like this, you can go to the gym with the intention of just doing 20 minutes just to keep your hand in. You may well find that once you get started, you stay there a lot longer.
One of the most effective techniques for packing on muscle is to keep lifting until shutdown. The shutdown means the point where your body can’t manage to lift anymore, and your muscles just give up. If you can, try to reach the shutdown from the weight, rather than the number of reps. Excess reps can be self-defeating.
Try to work with supersets. Supersets are very intensive and are very time effective. They offer the potential for greater gains in a shorter period of time.
How do you do a superset? These are where you cut down your rest time between one set of reps, and the next one.
Whatever your normal rest time before you start the next set, try cutting it right down, even to below a minute. This will certainly be something that both you and your muscles will notice!
Different people will benefit from different techniques, but what you have learned in this article should help you find the best way to build up your muscles.
Weight Lifting Build Muscle
Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.
To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism.
That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?
Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.
Though much of the information I cover here is not as “magical” as you may like, I consider these rules to be the basics with regard to weight gain.
These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.
You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.
1. Get the proper information that pertains to your SPECIFIC condition and goals.
The first big problem I find in most people is the lack of correct information. Yes, you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked in your shoes. Someone who has been where you are.
2. Set a specific goal and create a plan of attack.
If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?
Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal, you will be without focus and can easily get lost or sidetracked.
This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever — no plan or specific goal. They wonder why they don’t make progress. They have no focus.
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Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly.
There is no thinking, debating, or guessing. You just do it. A specific plan provides the necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.
3. Have confidence in yourself and belief in what you are doing.
Let’s face it; we live in a cruel world. Hate and jealousy is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle.
The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.
The most insulting things you hear may be from friends, co-workers, and acquaintances at the gym. People hate change.
It makes them insecure because they suddenly discover there’s more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less “superior”.
Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself.
When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”. Funny thing is, now those people are constantly bugging me for advice.
Build Muscle It’s your life. It’s your body. It’s your dream. Don’t allow your success or failure to rest in the hands of others.
Weight Training Build Muscle
Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training.
This popular question usually goes something like this:
“What exercise can I do to isolate my ____ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”
It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it.
My first response to this question is always – Why in the world would you want to isolate it?
The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement.
In fact, there really is no such thing as true muscle isolation. There is almost always a nearby Build Muscle group that will assist in some way with whatever movement you are doing.
However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.
When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury.
Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.
Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then, by all means, continue trying to ‘isolate’ body parts.
On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation.
Believe me, focusing on how Build Muscle well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation.
For example, take a look at the physiques of any NFL running backs, wide receivers, or even world-class sprinters.
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Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them),
yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.
Another benefit of moving away from the ‘Build muscle isolation’ mindset to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat.
The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout,
but you also increase your metabolic rate and stimulate the production of more fat burning and Build Muscle hormones like growth hormone and testosterone.
Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories.
On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints Build Muscle.
Build Muscle in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.