Workout Plan for Skinny Guys Hardgainers THIS BUILDS MUSCLE
What's up, guysé Jeff Cavaliere, ATHLEANX . I'm talking to the skinny guys today. Nowdon't worry, it's going to be helpful for all, but I'm going to get inside the mindsof the skinny guys because I know what the hell you're thinking. I've been one and Iknow how to get you a lot bigger than you are right now because I know the things thatyou should be focusing on. Today I'm going to tell you exactly what tofocus on in your workouts if you don't want to be skinny anymore. The first thing I'mgoing to tell you to do â€“ shocker â€“ is get your ass to the gym. Now, it's not abouttelling you to start working out. You already
know that. You're probably already doing that.I'm saying get yourself to the gym. Face your fears. Remember I said I was goingto get in your headé I know what you're thinking. You're maybe a little nervous to go to thegym because you're afraid of the ridicule being the skinny guy. You look around, yousee all these guys lifting heavy weights, grunting, groaning, intimidating. You're sittingthere holding 20lb dumbbells in your hand thinking you're not going to measure up tothem. You know what, guysé Screw that and screwthem because anybody at the gym that would ridicule you for the weights that you're liftinghas no bearing on you. It doesn't even deserve
your concern because that's a dick. Nobodywho's been where you've been at â€“ all of us have started somewhere and most guys inthe gym are going to respect your pursuit. They're going to respect the fact that you'rethere despite how thin you might be, doing what you need to do to change that. I cantell you that right away, that 99% of the guys that you maybe think are intimidatingare probably respecting the shit out of you because they know what you're been through.If they've been there themselves they know more than that. The idea is, make yourself accountable andface your fears. Unless you have to work out
at home for a particular reason then get there.I'm telling you, you're going to find more out of getting there because facing your fearsin just that one move of arriving at the gym is going to set the stage for everything else.Now, when you're there, the most important thing to do is simplify. Find one exercise per major muscle group tofocus on. What am I talking abouté Well, major muscle groups are your chest, your back, yourshoulders, your legs, and your arms â€“ your biceps and triceps. Obviously your core isthrown in there as well, but we're not going to worry about that so much. We're tryingto build as much muscle as we can. So of those
six major muscle groups, pick one exercise. I'll give you a head start. I think you shouldfocus on a bench press. Not necessarily with dumbbells because you might not have the coordinationyet to handle the independent dumbbells, but use a bar. Do a bent over row for your back.Do a squat for your legs. If you can't do a squat because you've either got knee problems,or back problems, then maybe try a dead lift. I personally prefer dead lifts more than Iprefer squats for my particular case for my knees. Do an overhead press. Do a barbellcurl and do a lined tricep extension, okayé These are exercises that have two things incommon. One: they're compound. They usually
involve multiple joints. We want to starttrying to build your coordination on these movements and allow you to become stronger,allowing different muscles to work together. The second thing is, they allow you to eventuallyoverload. So let's just look at a case of the arms. A barbell curl is always going tobe the heaviest bicep exercises that you will ultimately be able to do. You're not goingto be able to do more on a concentration curl than you are in a barbell curl. So I wantyou to focus on those bigger exercises, okayé Now, how are we going to break them upé Iwant you to start by simplifying again. I know that people will probably tell youto start doing total body workouts because
How to Build and Gain Lean Muscle Mass Fast
UPDATE: adonisgoldenratiodiscount Howto build or gain lean muscle mass fasté Hi, this tutorial about how to build or gainlean muscle mass fasté. In this tutorial i will explain step by step how you can build orgain muscle mass fast. This tutorial contain 3 part which is diet, ExerciseGuidelines and Specific Muscle Exercises. For additional info, you can click the linkin this tutorial or just go directly to adonisgoldenratiodiscount . Are you looking for how to build or gain leanmuscle mass fast, and burn calories more efficientlyé It doesn't happen overnight (as any bodybuildercan tell you) but you'll be well on your way to adding muscle mass to your frame if youfollow these steps consistently.
Part 1: How to Build or Gain Lean Muscle MassFast (Diet) 1. Increase your caloric intake. If you arecurrently consuming 2,000 calories a day, boost that to about 2,500 calories. 2. Get enough protein to support muscle growth.Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, ifyou weigh 180 pounds, take in at least 180 to 360 grams or about 6 to 12 ounces of proteinevery day. 3. Drink Enough Water. The body needs a sufficientamount of water to build muscle at an optimal rate. Here's a great little formula to helpmake sure you are getting enough: Body weight
in pounds X 0.6 = Water Intake in ounces 4. Eat regularly. Rather than having two orthree large meals during the day something we've grown up with change your eating habitsso that you are eating five or six smaller meals during the day. To help keep your proteinintake high, one or two of those meals can be a protein shake. Here's one example, thougha quick Internet search will uncover hundreds of delicious protein shakes:8 oz skim milk 1 banana1 tbsp peanut butter 2 scoops of protein powder
Part 2: How to Build or Gain Lean Muscle MassFast (Exercise Guidelines) 1. A good diet is required for your body tobe able to maximize your potential, but there's no potential at all until you start the processof tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The bestway to do that is to start at the beginning. 2. Warm Up. Before you begin any exerciseroutine, whether it is a simple jog, or a 300 pound deadlift, start with a low intensityroutine designed to warm up all the muscles you're about to work on. Not only will ithelp you get into the right frame of mind, it canhelp prevent injuries.
You should never stretch a cold muscle.Research has shown that preworkout stretching, contrary to deeplyingrained public opinion,does not prevent injury and may in fact result in poorer performance. Stretching is bestdone following a workout. 3. Limit your cardio training. While doingcardio is great for fat burning, it can limit muscle growth by burning up glycogen and aminoacids. If you must keep cardio as part of your fitness plan, try sprint intervals: oneminute at an allout sprint, followed by two minutes of light jogging. Do this for no morethan a half an hour, three times a week. 4. Get your rest. Your body needs time torecover, and to repair (build) your muscles,
and to do that you will need at least 7 or8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep. Part 3: How to Build or Gain Lean Muscle MassFast (Specific Muscle Exercises) 1. Target your pecs with chest exercises.The benchpress is the most dependable way to gain chest muscle, although there are lotsof different exercises for the chest. For the benchpress, start with a weightthat you can lift comfortably. If you are a beginner, try lifting the bar along with5 lbs or 10 lbs on each side. With arms at shoulderwidth apart, grab onto the bar andslowly lower the bar until it's about to touch