Find Out Seven Workout Rules to Build Muscle Quickly
There are 7 rules you must follow to create the most effective muscle building training program if you are a skinny guy wanting to bulk up.
How to choose from exercises: The only effective method of how to bulk up fast is to employ free weights or your bodyweight as resistance. Do away with all kinds of machine exercises as they are ineffective in providing rigorous exercise to your joints and muscles. Choose exercises that make you lift really heavy weights.
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.
How many sets to perform per exercise: Beginners and skinny guys are prescribed 3 to 5 sets per exercise. As you advance and start gaining some muscle and get used to the training program, 1 to 3 sets per exercise is enough.
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 much rep speed: Slow is not the way to go, especially for hard-gainers. Speed up lifting and control lowering of weights. Lift in less than a second and lower in about 2 seconds. Slow and deliberate motion is not for skinny guys wanting to put on muscle mass.
How much to rest between sets: Depending on the intensity of the exercise, take a rest of a minute to a minute and a half between sets. Advanced exercisers need much more rest – from 2 to 4 minutes. You will need more and more rest as you build more muscle and gain weight.
How long to work out in each session: Always work out for a short session of 30-45 minutes. The release of anabolic hormones peaks at around 30 minutes and halts at around 45 minutes. Thereafter the catabolic hormones like cortisol take over and eat away muscle tissue.
To read more about body weight training, check out Cecil Kelly’s authoritative articles on building muscles.
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