7 Tips For A Beginner Body Building Program
You will find here the 7 rules to help you make your workout effective and turn your skinny body into a huge mass of muscle in quick time.
How to choose exercises: If you want to know the best way how to bulk up fast, avoid machines at all costs. Stick to free weights or use your own bodyweight as resistance. Such exercises provide ample motion that is needed for strengthening your joints and muscles. And make sure you lift the heaviest that you can.
How many sets to perform per workout: Less is more for the skinny beginner. 12 to 16 sets are all you should perform per workout to really gain muscle. There are many advantages of low volume training over high volume training, like better recovery from workouts, no soreness after exercise, no overtraining, faster muscle growth during recovery time, etc.
Sets per exercise. Established body builders typically do one to three sets for each exercise. However, when you are first starting out, you should do between three to five sets of each exercise so your muscles are properly stimulated to grow.
How many reps to perform per set: Most muscle building programs promote the 8-12 rep range but it is a much generalized range that doesn't help skinny people grow any muscle at all. Use much heavier weights and get into the 5-8 rep range to stimulate muscle growth. Hypertrophy happens only with heavy stress that is not very repetitive.
How fast should the rep speed be: Reps need to be fast for the skinny guys - a second at most for lifting and two seconds at most for lowering. As long as you don't jerk you can do it speedily. Slow, deliberate motion that is advised in many programs does no good to the skinny lifter.
Resting between sets. Body building beginners should allow 45 to 90 seconds for resting between sets. This is much shorter than the rest time recommended for body builders who already have big muscle mass. As your muscles grow in size and your endurance and strength improves, you should allow at least two to four minutes between sets for recovery.
How long to train in one session: Never go beyond 30-45 minutes in one session. This is the optimum duration of a training session for testosterone to build up to peak levels. Any more than that and cortisol (catabolic hormone) will start eating away your muscle tissues. - 17269
How to choose exercises: If you want to know the best way how to bulk up fast, avoid machines at all costs. Stick to free weights or use your own bodyweight as resistance. Such exercises provide ample motion that is needed for strengthening your joints and muscles. And make sure you lift the heaviest that you can.
How many sets to perform per workout: Less is more for the skinny beginner. 12 to 16 sets are all you should perform per workout to really gain muscle. There are many advantages of low volume training over high volume training, like better recovery from workouts, no soreness after exercise, no overtraining, faster muscle growth during recovery time, etc.
Sets per exercise. Established body builders typically do one to three sets for each exercise. However, when you are first starting out, you should do between three to five sets of each exercise so your muscles are properly stimulated to grow.
How many reps to perform per set: Most muscle building programs promote the 8-12 rep range but it is a much generalized range that doesn't help skinny people grow any muscle at all. Use much heavier weights and get into the 5-8 rep range to stimulate muscle growth. Hypertrophy happens only with heavy stress that is not very repetitive.
How fast should the rep speed be: Reps need to be fast for the skinny guys - a second at most for lifting and two seconds at most for lowering. As long as you don't jerk you can do it speedily. Slow, deliberate motion that is advised in many programs does no good to the skinny lifter.
Resting between sets. Body building beginners should allow 45 to 90 seconds for resting between sets. This is much shorter than the rest time recommended for body builders who already have big muscle mass. As your muscles grow in size and your endurance and strength improves, you should allow at least two to four minutes between sets for recovery.
How long to train in one session: Never go beyond 30-45 minutes in one session. This is the optimum duration of a training session for testosterone to build up to peak levels. Any more than that and cortisol (catabolic hormone) will start eating away your muscle tissues. - 17269
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