Skinny Guy Workout Tips

Gain 20 Pounds of Muscle - 5 Skinny Guy Workout Tips on How to Gain 20 Pounds of Muscle in 6 Months


Skinny Guy Workout Tips

So you want to gain 20 pounds of muscle fast? Whatever your reason, gaining 20 pounds of muscle within 6 months is totally achievable as long as you follow the right plan and stick to it.

5 Things You Must Do To Gain 20 Pounds of Muscle Fast

The five most important things you must do in order to gain 20 pounds of muscle fast just happen to be the main reasons why most skinny guys fail to achieve significant muscle growth no matter how hard they try.

These five things are:

Muscle Gain Diet = Eat Loads

Simply put, you need to eat a lot and consume vast amounts of quality calories in order to gain 20 pounds of muscle quickly. For instance the average male is supposed to consume between 2,000-2,500 calories per day...however, if you are looking to gain pounds of muscle you should be increasing this to around 3,500 spread over 6 meals.

Protein intake should increase also - a rule of thumb is 1 gram of protein per 1 pound of bodyweight...i.e. if you weight 150 pounds you should consume around 150 grams of protein.

Heavy Weights and Lower Reps

What does it matter if you can 30 reps on a low weight? I mean, that's all well and good, but it's never going to get you BIG.

This is a common mistake among skinny guys trying to gain 20 pounds of lean muscle mass, since they think that the numbers are really important.

The best way to train and build muscle quickly is to up the load and perform high-quality repetitions and small numbers of sets.

I try to aim for around 3 sets of between 8-12 reps...this is known as high-intensity low-volume training.

Workout LESS Often

Going down the gym all day every day is simply not necessary to gain 20 pounds of muscle. In fact if you're doing that, then it's probably a major reason why you're not seeing the gains that you would like.

To gain 20 pounds of muscle in 6 months you only need to workout 3 times per week, for around 45 minutes-1 hour per session.

The key to success is the intensity with which you workout. You'll also need a rest day between workouts to allow your muscles to recover and grow - working out every day only stunts your muscles' growth and can cause injury.

Sleep More To Gain Muscle Mass

The most underestimated element in any bodybuilding routine is the role of sleep, and good-quality sleep at that.

It has been proven that when in a deep sleep (i.e. once you've got passed the REM stage of sleep), our bodies produce a natural growth hormone which is essential to muscle repair and growth. By not getting adequate sleep you are simply undoing all your hard work in the gym and hampering your body's attempt to grow and gain muscle.

So, to gain 20 pounds of muscle make sure you allocate around 8 hours per night of quality sleep - and avoid any caffeine or exercise right before bedtime. Eating a banana has been known to aid sleep, although not in all cases.

Isolation Training Won't Help You Gain Muscle Fast

You've probably heard people talking about isolation exercises...i.e. Monday is arms day, Tuesday is chest day, Wednesday is legs day, Thursday is back day, etc, etc.

This type of routine may be fine if you're already big, but it's no good for a skinny guy looking to gain 20 pounds of muscle, after all...you'd only be working out each body part ONCE per week...and that's never gonna get you BIG.

As mentioned earlier, your workout routine should be performed 3 times per week and should consist of compound exercises that work your whole body, and produce bigger, stronger and more functional muscles.

Stick to the "big basic" exercises which work multiple muscle groups (Squats, Deadlifts, Chest Press, Woodchoppers, Bicep Curls, and Bent Over Rows).



Get Bigger Muscles

Get Bigger Muscles - 7 Ways to Get Bigger Muscles Fast


Get Bigger Muscles

Are you sick and tired of not getting the kind of results you want? Does it seem like no matter how hard you work in the gym or the amount of protein shakes that you consume you still don't have the perfect beach body? Well listen up, the next 7 tips that I'm about to reveal will not only help you get bigger muscles but they will help you get bigger muscles quickly, safely and effectively.

If you are not doing, even just one of these tips, then you are making it very hard for yourself to build muscle.

Ok, so let's get bigger muscles.

1. Commitment. It takes a good deal of commitment to build muscle. Commit to training 3-4 times per week. This is enough to stimulate and strain the muscles and allow them to grow. Once you go home rest the muscles and allow them recover with a protein shake. Rinse and repeat.

2. Focus on the main muscle groups. Too many weight lifters out there focus too much of their time and energy on the biceps and triceps. These are weak muscles and by focusing only on them you will build weak muscles. Instead work your big muscles like the chest, back, shoulders etc with compound exercises like dead lifts and squats. By building up your big muscles you have better technique and can perform more reps and sets, thus allowing you to get bigger muscles.

3. Supplements. Supplements are a great way to get bigger muscles but only of you are using the right ones. Products such as protein powder, powdered creatine, multi vitamins and fish oil capsules are all great for the body and muscles. Avoid the latest flashy products whose long term effects have not been recorded.

4. Work on your cardio. There is a common misconception out there that working on your cardio is bad for building muscle. This is completely false. In fact cardio workouts are a great way to get bigger muscles because they speed up recovery and keep your heart and lungs in good shape.

5. Stretch for half the time that you lift weights. Stretching keeps the muscle long and lowers your chances of getting injured whilst training. Moreover without stretching your muscles with shorten and you will actually start to perform worse. Stretching is a must if you want to get bigger muscles.

6. Eat a balanced diet at least 6 times a day. If you want to build up muscle then it is obvious that you have to eat a bit more, however eating just anything will not help. You want to intake about 45% carbs, 35% proteins and 20% fat. Try to make sure that over half of your meals are proper whole foods and the remainder can be liquids like protein shakes and meal replacement.

7. Train like a barbarian. It's too often that you see people at the gym not working as hard as they could be; they sit around and amble from set to set. If you want to get bigger muscles then you have to work hard. Act like each and every set and rep is your last and push yourself to the limit. There's an old saying "You only get out of it what you put into it".

OK, so now you know the 7 steps for getting bigger muscles. They may sound simple but if you remember and apply these techniques and tips then you will reap the rewards. If you are skipping even just one of these steps then you truly are making it hard for yourself to get bigger muscles.

I wish you all the best and hope you get the kind of results that you deserve.



How Long Does it Take to Build Muscle

So Just How Long Does it Take to Build Muscle?


How Long Does it Take to Build Muscle

If you are a younger man who is just starting to train, one of the main questions that you are likely to ask is, "how long does it take to build muscle?". There will be several elements that figure into the answer to this question. We have put together some helpful information to address the essential factors involved with building muscle and how long it will take to build muscle.

How Long it Takes to Build Muscle will be Influenced by Age

Proper muscle development requires the appropriate hormonal make-up, as well as maturity, therefore, if you have not reached a level where both of these elements exist, you will not be able to build satisfactory muscles. You will need to be about 16 years old in order to begin gaining muscle. The largest muscle gain in males will generally be between the ages of 18 and 21, if they are working diligently at it. Although this is the normal range, I have seen a 17 year old whose muscle development was very striking. Additionally, before the filming of "New Moon", Taylor Lautner was able to increase his muscle mass substantially.

The Amount of Muscle You Have Built Previously is a Factor

Each individual has an "upper limit" of muscle that they are able to attain, without the assistance of drugs, and this limit is determined by a genetic predisposition. As you reach this genetic limit, building additional muscle will become more challenging and take longer. An indication of this is when you notice that a workout that was highly effective when you were in the beginning stages of gaining muscle, is not as productive after you have been training for a while. Therefore, you should understand that gaining 15 pounds of additional muscle, when you have already increased your body's muscle by 15 pounds, will be a slower process. These general guidelines will not hold true if steroids are being used, however. Learning how to build muscle will not be an issue if steroids are being used.

What Type of Effort and Time Commitment Will You Make to Building More Muscle?

If you are willing to spend a substantial amount of time and energy each week on gaining muscle, then "how long does it take to build muscle", will be a process that takes much less time. Take for example the seemingly overnight transformations that can be observed in some actors that are preparing for specific film roles. These types of dramatic results will only be possible when training is a very big part of your weekly routine. The actors that we mentioned commonly train 7 days per week, twice each day, when getting ready for a film. This is fine if you're an actor, but if you lead a normal life, this type of regimen isn't very practical. Although the objective of gaining muscle is reasonable, you should not allow it to become an obsession that rules all aspects of your existence.

Let's Take a Look at Some Practical Time Frames for Gaining Muscle

In the first 2 years that a novice is training, 15-20 pounds is a reasonable goal for muscle gain. This standard applies to individuals 17 years of age and older. Subsequently, 2-3 pounds of muscle growth each year is typical, for the next several years. These numbers are general guidelines, and your genetics will play a role in your specific results. Therefore, the question of "how long does it take to build muscle?", doesn't have one simple answer. We can only look at what is typical.



Rest Time Between Workouts

How Much Rest Between Workouts is Best For Muscle Growth?


Rest Between Workouts

For skinny guys and girls who are looking to pack on rock solid muscle mass getting your nutrition plans and exercise routines worked out is hugely important...but what's also probably as important is knowing exactly how often you should be training and how much rest you are getting between workouts.

Many folks fall into the trap of either overtraining or undertraining since they haven't placed enough of a priority on workout scheduling...and so end up either pushing their muscles too much or not pushing them enough.

Here we're going to take a look at how much rest you should be looking to get between your workouts and why ignoring this advice can cause you serious problems in the long run.

How Rest Time Can Affect Your Muscle Building Results

Rest time can have a large impact on your ability to gain muscle mass, since it is only while we rest that our bodies are able to repair our muscles aiding future growth.

Spending every day down the gym, while it may seem like a good idea (the whole "more is better" notion), will actually prevent your muscles from ever fully being able to recover and for you to reach your potential.

Not to mention the fact that your workout performance will be poorer and so you won't be lifting as heavy as you should, and also that you are more liable to suffer injuries due to insufficient rest between workouts.

How Much Rest Between Workouts?

I would recommend that you look to try and structure your workouts with a view of getting at least one off-day between each of your workouts. This would result in you working out every other day, and getting a full 48 hours between each workout (providing you work out at the same time each day).

At least 48 hours seems to be a good amount of rest between workouts and enough to let your muscles recover.

The Best Way To Structure Your Workouts

The easiest way to structure this is to perform all-body workouts instead of split workouts - split workouts tend to alternate between upper body and lower body, often having you working out for 6 days per week.

In the case of splits, even though you may think you are resting your lower body muscle groups, you may be inadvertently working them, or vice versa. For instance, Squats are a predominantly lower body exercise, but they also significantly work the back and upper body.

Also, your abs and other core muscle groups will be working hard every day, as many exercises will be employing these muscle groups.

By performing all-body workouts 3 - 4 times per week you can a) spend less days down the gym, b) keep your rest time between workouts consistent, c) avoid overtraining, d) work out all major muscle groups equally, and e) focus on compound exercises that will help you to build muscle faster.



Best Pre Workout Meal

Best Pre Workout Meal to Fuel an Intense Workout


Best Pre Workout Meal

When it comes to packing on pounds of solid muscle, it is extremely important that you consume the best pre workout meal possible. A well balanced pre workout meal will allow you to release a steady stream of energy throughout your gym session, keep your body in an anabolic state, and assure you are performing at your peak strength. However, if you fail to consume the correct nutrients before your workout, you could not only lack strength and energy but you will ultimately be sent into a catabolic state and suffer from muscle wastage.

Before we go straight into what nutrients make up the best pre workout meal to fuel your intense workout, one extremely important rule is that you must be hydrated. Make sure you are drinking a good amount of water throughout the day. Regardless of how perfect your pre workout meal may have been, if you are not properly hydrated you will be doing your workout a huge injustice.

Item # 1 
Protein: Consuming the proper amount and type of protein will allow your body to stay in an anabolic state and avoid muscle wastage during your workout. I recommend getting this item from whey protein because it is quickly absorbed. 30-40 grams of protein makes for a good pre workout meal, however, adding casein makes it the best pre workout meal. The reason the casein is so important is because it will slow down the release of the protein to give you a steady stream of energy.

Item # 2 
Complex Carbohydrates: You want to avoid simple carbohydrates because they will result in a very fast rise of energy that will end quickly. When this happens in the middle of your workout, you will become weak and exhausted. To avoid not performing at your peak, consume some complex carbohydrates from oatmeal, wheat bread, or apples.

Fuel Your Intense Gym Session 
Your pre workout meal is best taken about 45 minutes to 1 hour before your workout. This way you can avoid feeling nauseous because you would have given the food enough time to settle. It is very important that you NEVER skip this meal on training days. Also, you want to make sure that you don't make this meal so large that you feel extremely full or bloated.

My Personal Preference 
I typically have my pre workout meal about 1 hour before training. It usually consists of a shake that contains 1 scoop of whey protein (25 grams of protein), half-one cup of low fat milk, and one serving of oatmeal. I try to consume about 1 gallon of water on a daily basis to make sure that I am properly hydrated as well. This formula works well for me, not to mention its simple to make and easy to consume.



Gain Muscle Mass and Weight Fast

Gain Muscle Mass and Weight Fast If You Cannot Bulk Up


Gain Muscle Mass Fast

Skinny people can gain muscle mass and weight fast with the right combination of exercises and weight gain diet. But in order to attain a muscular physique like those of bodybuilders would require much more effort. It requires great discipline and mental focus. This article will shed some light on the exercise routines you can perform to achieve a well-defined body and gain muscle strength, muscle mass and weight.

Weight gain must not be attained by changes in diet only. Adequate exercises are required to ensure a healthy weight increase. If you are thin and just want to add some pounds to your scrawny build, you can consider working out thrice per week. For each work-out, engage in some moderate physical activities such as jogging, brisk walking or fast walking, or play a game of sport. Be sure to sweat it out for half an hour or more.

People have found it helpful to find an exercise partner, whether to go for regular runs, or work out at the gym. It wouldn't be so boring and lonely to exercise then. Another benefit is the mutual encouragement that both of you can give to each other. This would spur you on to inculcate the discipline required to maintain an exercise regime. Research shows that if you repeatedly perform an act for 40 days, it would be ingrained in your mind as a habit. It's little wonder that people would go on cold turkey for 40 days to quit a habit such as smoking or just about any addiction. Exercise is healthy addiction, isn't it?

We have looked at how you can exercise to gain muscle mass and weight fast. Resistance training at the gym would be even more beneficial to add more muscle mass on your body. However, such training must not be attempted without any basic or prior knowledge of the kinds of exercises and the right techniques to use the gym equipment and free weights. Should you decide to go into basic bodybuilding or weight lifting, you are advised to speak with a qualified fitness instructor or at least read up more about how to work with the gym equipment and weights safely.

Muscles would grow only when stressed to its break-point. In other words, you need to stress your muscles by training them hard to their maximum strength threshold or at least near there. This would force your muscles to gain strength and in the process grow. One golden tip to gain muscle mass and weight fast is to focus on strength gaining. This is vital because muscle growth would follow strength gain. Work on the larger muscle groups, and do exercises such as dead lifts, chin ups, bench press and squats.

However, a word of caution here is not to be hasty. Spread out your training over the week to give your muscles time to recover from the strain. Proper pacing would achieve better results in the long run. Learn more from my blog about how you can achieve weight gain and gain muscle mass fast even if you are skinny and have failed in all kinds of exercise routines and weight gain diets.



How To Gain Muscle Weight

How To Gain Muscle Weight Steadily


How To Gain Muscle Weight

Want to learn how to gain muscle weight in a steady and healthy manner? You must first banish all thoughts of finding the next miracle pill or supplements that can make you a muscular man in days. Such talks or advertisements you see are all crap and what they sell you is rubbish that do more harm than good to your body. What really works requires your willingness to set aside time for a suitable workout routine and the discipline to follow an appropriate diet. If you are committed to both of these requirements, you are ready to learn how to gain muscle and weight.

Our muscle growth responds best to consistency in training. There are some important tips you need to apply in order to bulk up and gain muscle weight.

1. Eating more is the first step to gain muscle weight. No input equals no output. It is that simple. So eat more calories but not unhealthy fats like saturated fats or trans fats from junk food like French fries, burgers, candy bars and other stuff in the same category. Beef up your meals with protein-rich foods like fish, poultry and nuts.

2. Spread out your meals. Instead of eating 3 heavy meals, go for 6 small meals every 2 to 3 hourly. This is the right way to eat to gain weight. If you work in the office and cannot leave your desk, try packing your meals.

3. Work on weight resistance training and keep them short. Each workout session should not last more than one hour.

4. Do free weight exercises like dead lifts, bench presses, military presses, squats and pull ups for best effects.

5. Carry heavy weights on low repetitions. Take a short break of a few minutes in between each set.

6. Exercise regularly over the week on consecutive days with breaks in between. This is to give your body some time to adjust and to rest.

7. Drink lots of water. Half a gallon a day is great to replenish your body and excellent for you to gain muscle and weight.

8. Eating nutritional weight gain supplements does help you to gain muscle and weight. But these weight gain products can be quite costly and if you find them beyond your budget, stick with egg whites as substitutes.

9. Sleep at least 8 full hours every night. You need the sleep in order for your body to gain muscle and weight.

10. Finally, always track your progress. Weigh yourself during the weekends and see if you are gaining enough weight. Also, find out what is your body fat percentage to determine if you need to modify your diet. These would help you to decide if you should add in more calories into your meals and improve your workout routine.

There are more useful tips at my blog that you can use to gain muscle weight and you will also find some never revealed information that has helped even underweight men to gain muscle and weight effectively.


Workout Routines For Beginners

2 Basic Floor Workout Routines For Beginners


Workout Routines For Beginners

It's a given truth that once you are new to the fitness lifestyle, questions arise. You tend to raise concerns to yourself like: Do I have to follow certain food diet? How long should I work out? What if I get bored and end up quitting? Will I be able to do the routines appropriately?

How will I successfully reach my goals? All these queries are answerable if you are just enthusiastic, positive and determined to get your desired weight. If you weigh 150 pounds now and you want to be 140 in just a month, then you will have to work hard for it. Dropping 10 pounds a month is doable of course. But again, you will have to exercise for it.

Weight loss is no miracle; it is certainly an effect of regular workout and healthy diet. Beginners must realize the truths about how to drop weight. Exercise is the core of it all. These 2 basic floor workout routines for beginners will make sense to you if you are just dedicated to do them:

1. Bridging. This is done basically with you on a lying position. You will need a fitness mat to protect your back. Place it on and lie with your body facing toward the ceiling. Bend your knees a little bit but make sure your back remains in an impartial position which is not too pushed into the ground and not extremely curled. Remedy from inclining your hips upward.

Your arms are to be placed on the sides. Bring your hips up away from the floor and try to feel the contraction in your abs. Your hips must be in alignment with your shoulders and knees as you bring them up. Hold on to this position for 5 to 10 seconds and breathe deeply. Bring your hips down after a few seconds and up again for another round. You can do 2 sets of 8 to 12 repetitions.

2. Abdominal Crunching. This is very common for beginners who want to trim inches off their belly. You still have to do this on a lying position. Bend your knees a little bit and place your arms across your chest with your hands touching your shoulders.

It's not advisable to place your hands beneath your head because the tendency is that you will take your weight from your hands that might cause on your neck. Your trunk muscles are largely used as you lift your upper body away from the floor. Crunch up and down making sure that you inhale and exhale accordingly. You can do 2 sets of 12 repetitions in your crunches.

These floor exercises are to be done after your cardio routines and free weights training. Mostly, floor routines are used by beginners who want to work on their abs, butt and upper torso.



How to Lose Fat and Gain Muscle

How to Lose Fat and Gain Muscle in Minimal Time


How to Lose Fat and Gain Muscle fast

Many people now know that you have to go through some sort of bulking up phase in order to dramatically increase your muscle bulk. This commonly involves increasing the amount of calories taken on board to much higher levels for 2-4 months. It follows then that each day the body will be producing a net surplus of calories which can then be of use in building muscle mass.

This is highly effective at increasing muscle mass however some people are not keen on this approach as a certain amount of bodyfat will be added which they do not want. Brilliant news for those individuals is that there is a new process of bulking up without the gains of excess fat and without having to count every last calorie. So, here is our short how to lose fat and gain muscle guide fast:

Recent studies have shown that the body responds to bulking diets in unique ways. although most people assume that eating excess amounts of food leads to an increase in fat tissue immediately, this is just not true. Studies have proved that for the initial two weeks of a bulking program the body has not adjusted into a fat adding mode yet and so for those first two weeks your body is highly anabolic due to raised levels of testosterone and insulin levels triggered by the excess supply of food and workouts.

Your body will start to add fat tissue very quickly after the first two weeks because the body will have had time to adjust to the new regime. Therefore why not do a two week bulk followed by a two week cut. The two week cutting period will provide your body with enough time to return back to normal and to shed any excess fat tissue gained.

You ought to lower your calorie intake to around 500 below your regular daily maintenance requirements whilst you go through the cutting phase. This will push your body to burn fat and if you keep working out with heavy weights and maintain a decent intake level of protein you won't lose any muscle mass only become more ripped! This is great if you want to know how to build abs that are visible as you can keep getting bigger and stronger without adding too much belly fat at any one time.

So, if you are concerned about going through a long bulk due to not wanting to gain fat tissue then try this short mini-bulk and cutting cycle to gain lean muscle mass and to get ripped. If you are interested in this method it is based on reports from the following studies:

"Changes in macronutrient balance during over- and underfeeding assessed by 12-d continuous whole-body calorimetry." Jebb S A; Prentice A M; Goldberg G R; Murgatroyd P R; Black A E; Coward W A.

When you do your bulking make sure you include the following all time classic mass building exercises to maximise your lean muscle gain. Pec exercises: barbell bench press. Shoulder exercises: Over head press. Back exercises: bent-over rows. Leg exercises: Dead lifts and squats.

Whatever method you use in order to pile on muscle mass just be patient, disciplined and stick to it, your efforts will be rewarded with increased muscle mass in due course.



Speed Up Metabolism

Lifting Weights to Speed Up Metabolism


Speed Up Metabolism

For many people trying to speed up their metabolism the first thing they think to try is an aerobic or cardio exercise program. The problem is that most people focus on this method but miss another piece of the puzzle when it comes to speeding up their metabolism; weight training. Yep, that's right, good old fashioned weight lifting is a great way to boost metabolism.

What is it about resistance training that encourages your body to speed up its metabolism? The reason is simple. Lean muscle mass requires calories to maintain itself so the more muscle you have the higher your metabolism. By simply adding five pounds of lean muscle mass with weight training the body will require more calories to keep that muscle which means a higher basal (normal) metabolism. We get these additional calories to maintain more muscle from two sources. The first source of calories is the food we eat, the second is the body's fat stores. Simply put the more lean muscle mass one possesses the more calories they will burn, even while resting. This helps explain why fitness models look the way they do. Because of their abundance of lean muscle mass their bodies are calorie burning machines.

When you lift weights you are not actually building muscle, you are breaking it down. It's what happens after the workout that causes the metabolism to speed up. After the muscle is broken down the body compensates by building more muscle to try and keep the muscle from breaking down again. It takes a large amount of energy from calories to rebuild new and bigger muscles. So lifting weights burns calories and speeds up metabolism not only during the weight lifting workout but also while the body builds bigger and stronger muscles.

A weight lifting routine must be done correctly and at regular intervals if one is to get the maximum effect. Going to the gym once a week will not bring the kind of results talked about. It will take some time and dedication to build new muscle mass but the end result will be worth it with a better body and a speed up in metabolism.