FreeArticlesArchive

Where should I start? Without a doubt this is the most common question I am asked from skinny men who are looking to gain muscle mass. They are usually very keen but unwilling to waste time on routines which aren't specifically designed to help them bulk up. I don't blame them one bit, and this article attempts to answer the question with simplicity. If you are a beginner body builder you will benefit from these instructions too. This is suitable for golfers and other low impact sportsmen as well as footballers and other high impact sportsmen. Everyone who carries out these manageable steps with diligence will soon see a positive difference in their physique and fitness.

Increasing your heart rate and getting that blood pumping should always be the first step of your workout. Try star jumping, jogging (even on the spot), bike-riding or treadmilling to achieve this. If you have rest days from weight training (which is often advisable and realistically probable), try to do one of these activities as a substitute. Before you commence any exercise be sure to drink water or a sports drink and keep drinking during your session. You may be surprised to learn that each 1% of body weight you lose (because of sweating) equates to a 5% decrease in your performance! Whatever you do therefore, keep drinking during your exercise session, for maximum performance.

Not everyone has hours to spend on an exercise program and has the time to complete a lengthy daily routine. However, I would recommend that you go through the process outlined at least 2 to 3 times a week. This program can also be adapted in accordance with the time that you have available to you. It is suitable for both men and women and you will soon discover the appropriate weight loading according to your strength and development. In fact, you will be amazed at your ability to cope with an increase in weight a few weeks after you commence. However, start with light weights which will allow you to adopt the correct techniques.

After your initial warm-up, the largest muscle groups should be the next priority. Don't forget the advised order: warm-up, stretches, exercises for the chest, shoulders, legs, biceps and finally the triceps. You need to do 3 sets of 10 reps for each step. In between sets of exercises, stretch the muscle group you are targeting at the time for increased growth, and then rest for a minute or two. It works best when you get into a rhythm and keep the times fairly similar, especially for the first month or two. This will enable you to keep tabs on your personal improvement. It is a great idea to have a training buddy with you as you will be able to encourage each other and call each other to account for any missed days (or slack days!)

What equipment will you require? In short, you'll need some warm up equipment, a barbell with various weight discs (preferably discs which can be effortlessly changed), dumbells, a weight bench and a big exercise ball (so you can sit as you do some exercises). You can wait for the sales at your local retail store or look in garage sales where such equipment is often very cheap indeed. Look in the second hand sale column of your newspaper, ebay and in other online auctions. One word of caution: that treadmill may be a great bargain but only buy it if you have lots of space. Big machines can be a bit inflexible and always take up more space than you anticipate.

For your chest, commence exercising with bench presses on a flat bench. Then do some flys, laying flat on the bench with comfortably weighted dumbells in both of your hands. Raise each dumbell above the level of your chest then lower them at once to your side, like a giant clap, all the while bending both elbows. Next do some seated flys. An exercise ball is ideal for this: with a straight back lean forward and lift both dumbells to the side. Again you'll need slightly bent elbows. Always move smoothly and ensure that your grip is not too tight for comfort. Consciously tell yourself to loosen your grip as you progress in your routine.

Shoulders. Straddle the bench with a longer barbell in your hands. Lift to just below the chin, this is your starting point. Lift the bar past your face and all the way until arms are stretched, then lower to starting point. Next set is the same but done behind the neck. Follow by seated one hand lifts with dumbells from the shoulder, past the ear and all the way to locking point above your head. Lift both at the same time. Next stand with dumbells at your side and lift out in a flapping motion with elbows slightly bent. Lift and lower slowly. Do 3 sets of each exercise. 10 reps each set.

Leg exercises benefit from use of a stationary bike. If you have one you're laughing. I suggest starting with one minute of steady, constant pedalling. Ease yourself into a sprint for 10-15 seconds and then revert to a slow pace for the same amount of time, and do this for a few minutes in all. Only then would I commence leg raises, and three sets is enough. If you have a leg raise bar on your weight bench then put various weights on it and do your three sets with one in an upward position and one down. (This has great benefit for your hamys and quads). To finish with, do some squats, firstly without weights and after a few weeks with a weight disc across your chest. Soon you'll be able to put a bar bell across your shoulders and gradually increase its weight. Be careful that you do not fall into the common trap of overloading the bar as this will put lots of unnecessary pressure on your knees. Glucosamine and chondroitin in combination is the answer if you find your knees painful. The research shows that taking this supplement has proven benefits for any joint pain. My father and father-in-law are the living proof!

When working the biceps you can start by standing and using a longer barbell, resting it on your thighs with your palms facing forward. Keeping the upper arm by your side, curl the bar up to your chest whilst moving your lower arm in an ascending arc motion, then lower it to your thighs. The same idea works well with single hand dumbells. Try lifting both together then. Beware of the tendency to swing down to lift, which feels easier but does not yield the same benefit. Finally, hold the dumbells to the side with palms this time facing in toward your leg with your dumbell facing straight ahead and lift, using the action outlined already.

Triceps. Commence with sitting on the floor and placing your hands to the rear of you a little wider than shoulder width and with the fingers pointing forward. Lift your bottom off the ground and bend legs with feet flat. Lower and raise your body using your arms bending and straightening. Next sit on an exercise ball with a dumbell in each hand and lean forward. Move the upper arm to the rear of you and parallel to the ground. Using the lower part of the arm lift the dumbell like a pendulum toward the rear and then lower to perpendicular position. Lift simultaneously. Can also add variety by standing and leaning over the bench and placing one knee on the bench. Work one arm at a time using the same method outlined above.

Do not forget that what you do after you have completed your workout is a significant part of your muscle mass gain process. You can actually enhance the effects of your exercise by consuming a protein shake or drink within about 30 minutes of completion. During your workout your muscles will slightly tear and then set about repairing themselves; it is this repairing which creates toning and muscle growth. If you take protein straight after the muscle damage occurs, you speed up the recovery process. To do this, you should purchase a protein shake high in carbs such as an xtreme mass gainer (and if you really mean business, look for added creatine or take creatine as well). Even those looking for toning without bulk use protein supplements but they choose varieties low in carbs and fat. These days protein shakes are tailormade for your needs so you won't have any trouble finding what's right for you. Just ensure that you include this important step in your usual routine. If you are looking for quick, effective and obvious results in your physique, protein shakes are for you.