Find Out Seven Rules for Creating the Most Effective Body Building Program
Here are 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 per workout: Skinny beginners do well with low volume. All you need is 12-16 sets per workout to get fast results. Low volume training has several benefits over high volume training. There’s no chance of overtraining, you recover well and allow your muscles to grow in the recovery intervals, and you don’t feel sore as with high volume training.
How many sets to do per exercise: Although most exercisers especially those working out for a long time are prescribed just 1 – 3 sets per exercise, raw beginners need to perform 3 – 5 sets as their muscles need that stimulation to grow.
How many reps per set: The range of 8-12 reps that you see in many muscle building programs is not for skinny guys trying to bulk up fast. For you, the range of 5-8 reps is ideal. You can lift very heavy weights with this range which is essential for hypertrophy (enlargement of muscle cells).
How fast should be the reps: High rep speed is recommended for the hard gainers. Slow concentric and eccentric will not help at all. Although the lowering of the weight (eccentric) must be controlled, it should be over in 2 seconds. Don’t count and slow down the process.
How much rest between sets: Beginners can take very short rest intervals between sets – 45 to 90 seconds depending on the exercise being performed. As you grow in strength, endurance and muscle size, you’ll need much longer rest – 2 to 4 minutes to allow for better recovery.
How long should each session be: Not more than 30 to 45 minutes. Short and intense sessions do a world of good to muscle growth. Production of testosterone and other anabolic hormones is most when you work out in short bursts. Longer sessions will start a reverse process of catabolism.
To find out more about body weight training, don’t forget to read Cecil Kelly’s excellent and in-depth articles on building muscles fast.
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