Body Building For Skinny Guys - Bulk Up, Boys!

So you're a skinny guy. Or maybe you're a novice body-builder. What you want is to tone up, gain muscle and see the rewards for your hard work in as short a time as possible. Look no further than the tips here in this article. This is a manageable, specifically designed outline for beginner body building which will place you in good stead to achieve your goals. The steps are simple, sensible and effective. Whether your sport is low impact (such as golf) or high impact (such as football), I encourage you to adopt this routine and enjoy the success which will soon come your way.

Increasing your heart rate and getting that blood pumping should always be the first step of your workout. Try star jumping, jogging (even on the spot), bike-riding or treadmilling to achieve this. If you have rest days from weight training (which is often advisable and realistically probable), try to do one of these activities as a substitute. Before you commence any exercise be sure to drink water or a sports drink and keep drinking during your session. You may be surprised to learn that each 1% of body weight you lose (because of sweating) equates to a 5% decrease in your performance! Whatever you do therefore, keep drinking during your exercise session, for maximum performance.

Not everyone has hours to spend on an exercise program and has the time to complete a lengthy daily routine. However, I would recommend that you go through the process outlined at least 2 to 3 times a week. This program can also be adapted in accordance with the time that you have available to you. It is suitable for both men and women and you will soon discover the appropriate weight loading according to your strength and development. In fact, you will be amazed at your ability to cope with an increase in weight a few weeks after you commence. However, start with light weights which will allow you to adopt the correct techniques.

Apart from warm-up activities, you should start working your largest muscle groups. Try to stick to the usual order, which is firstly warm-ups, then stretches, chest exercises, shoulders, leg exercises, and finally of course biceps and triceps. Aim for ten reps of each exercise and do the cycle three times. Then, stretch the muscles you are working on and give yourself a one minute rest. Try to establish a rhythm and stick to it. Even keep the overall duration of your work-out similar during your first few months as this will help you measure your increased strength and fitness. If you can arrange a training partner to be with you, you will find yourself kept accountable and encouraged. A training partner can spot for you (stay in close proximity and help your bar back onto the supports if you find yourself suddenly unable to do it yourself). This is a wise safety measure.

In terms of required equipment, there isn't as much as you probably imagine. In a nutshell you should secure something which serves as a warm up, an exercise ball (these are readily available), a weight bench, barbell and weight discs of various weights which can be interchanged easily. If you can afford it, these are all usually available from large retail stores. If you'd rather bag a bargain, you can investigate local garage sales on the weekend, look in the second hand for sale column of your local newspaper or take a look at what ebay and other online auctions have to offer. Garage sales often have large pieces of equipment like exercise bikes and treadmills, but think twice before purchasing these. You will need to have enough room to store them.

For your chest, commence exercising with bench presses on a flat bench. Then do some flys, laying flat on the bench with comfortably weighted dumbells in both of your hands. Raise each dumbell above the level of your chest then lower them at once to your side, like a giant clap, all the while bending both elbows. Next do some seated flys. An exercise ball is ideal for this: with a straight back lean forward and lift both dumbells to the side. Again you'll need slightly bent elbows. Always move smoothly and ensure that your grip is not too tight for comfort. Consciously tell yourself to loosen your grip as you progress in your routine.

To work your shoulders you should aim, as usual, for three sets of ten reps, lifting and lowering very slowly. Sit on the bench in a straddling position and use the longer barbell. Then lift the barbell to below your chin, extend past your face and to the point at which your arms are stretched to capacity, then lower your hands and start again. Do the same this time behind your neck. You may try one handed lifts with dumbells commencing at your shoulders, past the side of your head and to capacity point above your head. (Try lifting both together). Finally put the dumbells at your side and stand with your elbows bent a little. Lift the dumbells outwards as though flapping.

Legs. If you have a stationary bike, start with 1 minute of steady pedalling. Then sprint for 10 seconds, slow for 10 seconds. Continue this for 2 minutes. Follow with 3 sets of leg raises. If you have a bench with leg raise bar, place the appropriate weights on and complete 3 sets. One facing up and one facing down to work the quads and the hamstrings. Finish with squats. In the first week or so use no weights then progress to holding a weight disc across your chest. After a few weeks, begin to use a barbell resting on your shoulders and gradually increase the weight to a comfortable level. Overloading the bar is not wise and will place unnecessary pressure on your knees. If joint pain is a problem to you I would suggest taking a supplement containing the amazing combination glucosamine and chondroitin. Arthtitis sufferers and those who've played a lot of sport (including my father!) swear by it.

Biceps. Start with a longer barbell in a standing position and hold with palms facing forward and bar resting on thighs. Curl the bar up to the chest holding the upper arm by your side and moving the lower arm upward in an arc like shape. Lower down to thighs. Next use single hand dumbells in the same format. You may lift both together or use an alternate action. Try not to swing them down to lift, use the arms. Next set is also using dumbells. Hold them by the side with palms facing in toward the leg so the end of the dumbell is facing straight ahead. Lift together using the same action as previously.

To work your triceps start with sitting on the floor and placing your hands behind you, just a bit wider than the width of your shoulders, with your fingers pointing in a forward direction. Now the tricky bit: lift your whole bottom clean off the floor and bend you legs but keep your feet flat. You should now be able to lower and raise your whole body using your impressively bended and straightened arms. Then, on your exercise ball, sit in a leaning forward position with dumbells in both hands. You will now move your upper arm behind you and parallel to the floor, and using your lower arm lift the dumbell like a clock pendulum behind you and then lower it again. Try lifting at the same time. You can spice this one up with a bit of variety by leaning over the bench from a standing position and putting one of your knees on the bench, then working one arm in turn using this same idea.

One step many body builders neglect is the step that should follow exercise. This can make a huge difference to the effectiveness of your hard work. When you exercise, your muscle cells suffer damage and tear: this is how muscle growth occurs as your muscles begin the repair process. If you take a protein supplement in the half hour after completing your workout, recovery of your muscles will be quicker and therefore growth will occur sooner. For building muscle, use a protein shake high in carbs and for extra assistance, add some creatine. An xtreme mass gainer is what you need to find. (For those looking to tone up, without mass gain, low fat and low carb protein shakes are ideal). It would be a shame to not fulfil your body building potential by neglecting this post exercise step.

Article Source: http://www.articlemonk.com

Colin Johnson has been an elite sports trainer majoring on technical aspects of sport. He strongly endorses whey protein shakes for muscle repair and development for the performance conscious. He suggests xtreme mass for muscle bulk.
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