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Workout Tips for Muscles Building


You are lifting weights that are much too light to build muscle mass. If you want to increase muscle, you need to tax your muscles. Muscles are built by being worked and, essentially, stressed. There's so little stress involved in lifting .5kg dumbbells that you can do 500 reps. That's a colossal waste of time.

Invest in heavy (or ideally, adjustable) dumbbells. If you can lift it three times in a row before getting exhausted, great. Ideally you want dumbbells at three weights: 1) a weight you can easily do 15-20 reps at; 2) a weight that you can get 10 reps at, and be fatigued by the end; and 3) a heavy weight that you can barely get 8 reps in at.

If you're going to go from lifting almost nothing (sorry, but .5kg is almost nothing) to lifting heavily, you shouldn't do it abruptly, because hurting yourself will only keep you from your gains longer. This is why that "medium" weight dumbbell is a good thing as you ramp up. But the rule of thumb for gains is heavier weights, fewer reps.

Keep doing all your pushups, and add in some pull-ups and chin-ups. Don't neglect your legs, either. Do squats with heavy weight. You can get creative if you don't have all this gym equipment, too. I have a gym bag filled with sand that I use as a kettlebell/medicine ball. Squats and all sorts of overhead presses with a medicine ball (again, go HEAVIER than you otherwise would) will have the same effect as gym weights—just watch your form. Engage your core, don't cheat to using your back or placing stress over your knees.

Now that you're lifting heavy, eat. Skinny guys looking to gain must eat. Eat your protein—both before and after your workout, and after the workout add in carbs and fats as well. Brown rice, quinoa, whatever. Add butter or ghee. Add coconut oil for sauteed vegetables but you'll need more carbs and protein than you are getting now. Just overshoot it; you are in no danger of it being accumulated as fat if you tend toward skinny and work out hard.

Ease up on cardio—do sprints rather than jogging. Do hill climbs rather than walking. Everything you do, physically, should be oriented toward strength training and resistance.

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