Body building for skinny people
Bodybuilding for skinny people
I have in the past year started to bulk up my small frameand have been trying to get bigger arms, bigger legs and a bigger chest and having seen the results i would like to pass some of my knowledege gained over the past year to others looking to improve their physique.I decided to write this hub as in the past i have been into gyms and at times it can be very difficult to gain any really usefull information as most of the people attending are complete meatheads,so after joining a gym and seeing results myself i thought i could pass my knowledge on to those training either at home or in a gym and trying to bulk up.Any comments or thoughts of there own that people would like to add would be gratefully recieved.I would like to hear how other peoples gym efforts have been going. Happy sweating!!!!
Wether you like it or not you have to put in some work,ive never been keen on gyms as i thought they were full of posers but you just have to except that all gyms will have those types of people in them,Choose one that is close to your work or home then you have no excuses.I was 5ft8 with a slim 10st frame toned but slim.After 9months with the odd week off here and there(your body has to repair)i am now 10st 8lbs.I know 8lbs doesnt seem like much but at only 10st. 8lbs of solid muscle is noticible.Anyway pick your gym then get a workout routine preferably get a trainer at the gym to run you through one then as you progress and get more confident you can add or change your routine to suit you.Workout three times a week to begin and split your body parts into two groups,Biceps,Chest and Legs,followed by Triceps Shoulders and Back.Do one group one day then another the next,monday,wednesday and friday are the best days usually so you get a days rest in between.Start out doing three sets of 10 reps for each exercise and make sure that when you get too ten reps you are struggling.
Diet:high protein, low carbs, low fat.
Now unfortunatley this is where i fail as i love my food, mine is more high protein,med carbs,med fat but hey im still slender and my muscles are increasing in size.You need to intake 2grammes of protein per kg of bodyweight so as i am roughly 66kg's i need 132 grammes of protein a day so lots of lean chicken,turkey,tuna and fish and lean mince for me.I also like to add a high protein shake either an hour or so before my workout or straight after,i use Met Rx's Size up which has 57 grammes of protein per serving so nearly half my rda.
I have also subscried to mens health and suggest you do the same as there is often a lot of usefull ideas you can integrate into your workout.there are a lot of workout magazines out there this is just the one i have subscribed too.
- mens magazine
Calves and abs
Just a quick note to say that calves can be trained 5 days a week if you like and have to be trained hard as they are used to carrying around your weight all day so hit em hard.Abs can also be trained every day as they are part of your core so are used every day anyway.
Importantly dont weigh yourself every other day and dont weigh yourself at different times of the day as your weight can fluctuate by 4 or 5 pounds throughout the day.Best thing to do is to weigh yourself first thing in the morning or last thing at night and just wearing underwear,record it then wiegh again 2-3weeks later.Dont panic if you havent seen results,you see yourself every day so are unlikely too see results as well as someone else might,get your girlfriend or partner too check you over once every couple of weeks then get there honest opinion on wether you have made any gains
You need to hit the gym at least 3 times a week and some people hit the gym four or five times a week but you need at least two days rest a week and to get the right amount of protein consumed, to help with your effort.Try not to go three times a week for 2 weeks then only once the week after then twice the week after then once again as it doesnt give any consistancy.Try and do three times a week for 2-3 months then have a week off as you need to give your body chance to heal and grow.Apart from that if you put in the hours and get the right amount of protein theres no reason why you shouldnt see gains of 1-1.5 lbs of muscle per month,anybody tells you you could gain more is probably talking anabolic steroids which are no good for anyone as they do more damage then good.
Various hubs and sites
- Skinnyguybodybuilding.com -
- Best Flat Stomach Exercises
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- Bigger Arms
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