15 Muscle Building Rules For Skinny Guys And Gals Part 2
Below is a MRR and PLR article in category Health Fitness -> subcategory Muscle Building.
15 Essential Muscle-Building Tips for Skinny Guys and Gals (Part 2)
Summary:
In part 1, I discussed general weight gain principles and reasons why you may struggle to add weight. Now, let's dive into workout specifics.
Workout Rules
4. Be Selective with Advice
A client recently told me about someone at the gym who advised him to train 5-6 days a week with 15-20 reps per set. The advisor’s impressive physique made the advice seem credible, but it led my client to abandon his effective routine. Remember, a great physique doesn't always equate to great advice. Many people grow despite their methods, not because of them. Focus on an intelligent approach tailored to your needs.
5. Train Less Frequently
This concept might be counterintuitive, but more isn’t always better. Muscle growth happens during rest, not in the gym. For naturally thin individuals, rest is crucial. Over-training can hinder progress, so prioritize recovery.
6. Prioritize Multi-Joint Exercises
Exercises that engage multiple muscles simultaneously are ideal for gaining weight, as they place greater stress on your body, prompting a stronger hormonal response. While isolation exercises have their place, your primary focus should be on multi-joint lifts.
7. Use Free Weights
Free weights engage stabilizer and synergistic muscles, making them more effective than machines for building strength and muscle quickly. If gaining muscle is tough, utilizing free weights can simplify the process.
8. Lift Heavy
Building muscle mass requires lifting weights that challenge you. Aim for a weight that allows only 4-8 reps. Heavy weights activate muscle fibers responsible for growth, making your efforts more effective.
9. Emphasize the Eccentric Phase
When lifting, focus on the eccentric (or negative) phase by lowering the weight slowly. This method activates additional muscle fibers and stimulates more growth.
10. Keep Workouts Short and Intense
Aim to stimulate your muscles efficiently. Limit routines to 2-3 exercises per muscle group to avoid muscle loss associated with prolonged workouts. Excessive training increases catabolic hormones, which break down muscle.
11. Minimize Aerobic Activity
Limit aerobic exercise, as it can interfere with recovery. While it's fine to incorporate some, excessive aerobic activity competes with your body's muscle-building efforts.
12. Stick to Your Program
Resist the temptation to switch programs frequently. Consistency is key to success. Allow adequate time for your routine to produce results, and focus on one goal at a time.
In Part 3, I’ll cover crucial eating rules and guidelines to ensure you know how and what to eat for muscle mass.
You can find the original non-AI version of this article here: 15 Muscle Building Rules For Skinny Guys And Gals Part 2 .
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