You wake up in the morning and look in the mirror. Would you say you are pleased with your appearance? If you're not, don't worry, you aren't alone. You just need to start following the right weight training program. Click on this site to get started today.
There are many people who simply have trouble packing on lean muscle mass. Whether their hormonal environment isn't quite as favorable or genetics was just out to get them at birth, one thing is for sure, they need to follow a slightly different weight training plan than those who seem to grow muscle easier.
Luckily for you, you're taking the time to do your research about weight training so you won't be destined to a life where it seems like a strong wind might knock you over.
First, one of the key factors that you need to remember is that you must avoid volume work at all costs.
Rule #1:
Your new weight lifting routine is simple. Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't. Don't forget that these calories need to be replenished.
You grow when you are resting and a general rule of thumb is, the skinnier you are, the more rest you are going to need.
Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.
No, you're weight lifting program needs to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.
Which brings us to Rule #2:
Ditch the isolated exercises. Who needs them? You certainly don't.
If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by (you get the picture). You've got to change this pronto! Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises like squats, bench presses, deadlifts, rows and military presses.
Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.
Now onto the next significant point. Cardio.
Rule # 3:
I know you want to be big, but you don’t want to be fat. Let's not worry about feeling fat at this point.
Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.
If you want to keep up some cardio for general health sake, that's awesome, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.
This leads to rule #4:
REST! You've put in your effort at the gym, fed your body with nutritious food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to continue to have a social life while trying to gain weight - and you should - it should not come down to sleep deprivation.
Sleep is prime time when it comes to your body repairing itself and growing stronger. When you short-circuit your sleep patterns, you are short-circuiting your results. Just don't do it. It's that simple.
Get ready for rule #5:
Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's using unnecessary leverage from the wrong parts of his body. This is pretty much working every muscle in his body except his biceps. This is not beneficial at all. Not only that, but give him two weeks and a hundred bucks says he's suffering from back pain.
You must maintain proper form throughout your weight lifting exercises, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.
And now, bonus rule #6:
Find a mentor. You want someone who's been there, done that. They used to not know anything about weight training just like you and they've managed to overcome this and dominate the weight room. This guy will do wonders for people who want to learn about weight training for beginners. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after all. Furthermore, he can let you in on some of his weight training tips that just might be key for you as well.
If you don't know how to find someone like this, check out this weight training program today. This will definitely help you.
So to sum up your new approach to your weight lifting routines - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.
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