self improvement

7 Tips For A Beginner Body Building Program

You will find here the 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 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.

Number of sets per exercise. Beginners at body building should aim for three to five sets of each exercise in order to stimulate muscle growth. After your muscles have developed, you can drop down to one to three sets of high intensity exercise.

Number of reps per set. When you start out with body building, you should use the heaviest weight you can manage and do five to eight reps per set. This will put heavy stress on your muscles and cause them to grow faster. A routine body building workout is more likely to include eight to twelve reps each, once your muscles have become established.

Speed of reps. Skinny guys should do quick reps as long as good form is maintained and the motion is not jerky. This means to allow around a second for lifting and two seconds for lowering. Many body building programs promote slow deliberate motion but that does not seem to be as effective for the beginner that has little muscle to work with.

Rest between sets. When you first start out, you can get by with short rests between sets like 45 to 90 seconds depending upon the type of exercise you are doing. However, once you pack on muscle and gain endurance and strength, you should allow at least 2 to 4 minutes between sets for the best recovery time.

Length of training session. The optimum training session is no longer than 30 to 45 minutes. This allows plenty of time for testosterone levels to peak yet is not so long that catabolic hormones are released that break down muscle tissue.

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