If you are a beginner to strength training and a skinny guy, you have a hard task ahead of you. If you really want to gain serious muscle and look great at the beach, you have to really work hard. But more importantly than that you need to work smart.
The exercises you need to focus on doing are overhead presses, bench presses, chin ups and pull ups and for your lower body the two musts are squats and dead-lifts.
You have to be doing some variation of these strength building exercises. If you are not, you are not working out effectively. I am always looking for ways to build muscle fast. This is it.
In fact I often speak about doing body-weight exercises first. Master these and then you can start lifting weights. So often you see guys that can barely lift themselves up doing some push-ups try to bench all these weights. They usually have no range of motion and a spotter doing most of the work.
Trust me if you are doing body-weight exercises first you will get strong enough to do the other workouts after. Then you can focus on things like the amount of reps you are doing. Speaking of that if you are lifting beyond 10 reps then you are actually using more of your slow twitch muscles.
Try to ensure that you are keeping your weights heavy and don’t go beyond 10 reps. You need to hit the maximum amount of muscle fibers. Remember heavy and intense.
Quick and Intense
Hard-gainer workouts need to be intense you don’t need to spend two hours a day at the gym for your skinny muscles to grow. Don’t spend hours and hours in the gym. You want to keep your muscles stimulated and in growth mode.
Focus on Compound Exercises
You will never build the muscles you want to by doing simple bicep curls and tricep extensions. This is not a good way at all to get buff. Your hard-gainer workouts need to center around the kinds of exercises we spoke about at the beginning of the article. You need to look at these as the most important exercises.
Build Muscle Fast
You simply must keep improving to keep building and stimulating those muscles. Especially if you are a hard gainer trying to get ripped. You will change your body structure and ensure that that new body is full of lean powerful muscle..
Keep your Workouts Short and Intense
You may not believe me but you don’t need to spend hours and hours at the gym. If you do this you will simply be over-training, your muscles will not grow at all and you will get depressed and probably quit. Instead focus on intense workouts and get them done in about 45 minutes a day.
Eat Quality Foods!
Eat high quality real foods instead of highly process easy foods. High quality foods are things like chicken breast and salmon for protein, oatmeal and multi-grain breads for carbs, lots of fruits and veggies and don’t forget about your fats. You need fats like avocado, seed and nuts and olive oil.
You can really believe me when I say these major athletes almost never isolate muscles during training. When doing compound movements you are building muscles all over your body at one time. By building muscles you are burning more calories all day long.
When we talked about the exercises we weren’t lying. You need to do things like squats, bench-press, overhead press, dead-lifts, rows and don’t forget about body-weight exercises. Truly the key to your exercising program is doing compound exercises.
This is the biggest thing you can do in the gym, you need to make sure that your exercises are compound. The exercises that I listed at the beginning of the article are all compound exercises. 95% of your workout should consist of these compound exercises.
The other 5% you can do the isolation exercises that are cramping up most of your other workouts. But if you don’t i really wouldn’t worry about it all that much. Doing these compound exercises will really burn all the small muscle groups as well.