The Ideal Workout Routine For Skinny Guys

The skinny-guy body might resist normal workouts for muscle gain and strength. Don't be fooled though, because you can trick your body into accepting its muscle-bound fate by playing a different game with unique rules targeted at building your puny muscles into massive mounds of man meat. A comprehensive workout routine builds muscle while also maximizing your strength. You might not realize how strong you are or can become until you begin a thorough workout that challenges your body.

Workout Basics
The majority of exercises in your routine are compound, which means they work more than one muscle group at a time. Pepper some isolation exercises into your routine but do not make them the only focus of your workouts.

Each weighted exercise includes five sets, in a descending to ascending flow. Start with low-weight and build toward high-weight. For example: using 30 lbs., pump 10 repetitions; increase weight to 40 lbs. and pump 8 reps; increase weight to 50 lbs. and pump 6 reps; increase weight to 60 lbs. and pump 4 reps; increase weight to 70 lbs. and pump 2 reps. Take a break and then go in reverse, starting with 70 lbs. at 2 reps until you end with 40 lbs. at 10 reps. This is one set of five. You can rest at the end of each set for 30 to 60 seconds.

Ascending to descending sets causes progressive overload of the muscles, which forces the muscle to grow but at the same time adapt to the stress so you also gain strength.

Day 1: Upper Body
Incline bench press: Works the chest, triceps and shoulders.

Military Press: Works the shoulders, deltoids, trapezius and rotator cuff.

Bent-over Row: Works the back, biceps, forearms and latissimus dorsi.

Add a pull-up set of 15 repetitions, which is non-weighted but a compound exercise that targets your back, lats, shoulders, biceps and forearms.

Day 2: Lower Body
Wide leg squat: Works the entire leg region, including the quadriceps, hamstrings, glutes and thighs.
Walking dumbbell Lunges: Like the squat, the lunge works your entire lower body. Maintain momentum when walking but keep true to form.

Calf raise squat: Targets the calves, quadriceps and hamstrings. Use a secured bar or Smith machine because for this calf raise you will remain on tip-toes during reps. Use the same form as a squat but the power in your lift comes from the balls of the feet instead of the heel. After each set rest with the heel flat on the ground.
Add weighted abdominals: Perform cable crunches and barbell side bends.

Day 3: Upper Body Transitions
Dips: Works the pectorals, triceps and shoulders. Use parallel bars or the weighted dip machine at the gym. Body positioning can alter the muscle groups worked. For instance, incline your body to the front to work your chest harder or keep your posture straight to work the triceps harder.

Shrugs: Works the shoulders and trapezius muscles. Use dumbbells, Smith machine or kettlebell weights.
Three-way bicep curls: Targets the bicep muscle group. Partake in traditional curls with elbows close to your body. Rotate your hands slightly outward, creating an angle but keeping the elbows close to the body. The third transition involves pushing your elbows away from the body but still keeping your arms at an angle.

Day 4 and 6: Recovery
Perform 30 minutes of non-weighted cardiovascular activity. This keeps your heart muscle strong and allows your intensely worked muscle groups a recovery day before the next workout.

Bodybuilder resting for recovery

Day 5: Upper and Lower Body Mix
Deadlifts: Works your lower and middle back, trapezius, hips, glutes, hamstrings and forearms. Use a straight bar or dumbbells. Keep your feet shoulder width apart. For an added challenge, perform the deadlift with one foot lifted slightly off the ground and then do the same for the other side.

Wide grip flat bench press: Works the pectorals, chest, triceps and deltoids.

Reverse grip pull up: Works the biceps, forearms, back and shoulders.

Add weighted abdominals: Perform kettlebell windmills and gorilla chin crunches using the pull up bar.

Day 7: Rest or Recovery
Take day 7 off or perform light cardiovascular activity and then start all over again at Day 1.

Full Week Hardcore Workout Plan

Bodybuilder workouts firstly let me start off by telling you this. If you want to workout, get big, stronger, or just more healthy understand this: It is a long road to travel with many bumps and hills, but in the end if you'll be glad you took it. I've decided instead of doing one article on Training then one on Nutrition and so on, I'd write one on all the topics touching on everything.

Goals in Bodybuilder Workouts: 
Step 1: The first and up most important step to become a successful bodybuilder is setting goals. Think about it right now. Do you want to be the strongest man alive? Do you want to be able to protect yourself from others? Do you just want to look good and improve your charisma? Improve your skill in a sport? Anything you chose you should write down. Writing things down will help you remember. Do it every day, this way you won't forget and it only takes you a couple of minutes.

Step 2: Choose a deadline. This way it will be that extra push you need to get through the bodybuilder workouts. It will put a good kind of pressure on you, making you aware of the date and striving harder to reach that goal by the date. Most of the time you'll reach you goal before the deadline because of that positive pressure you put on yourself. Pressure is a good thing!

Step 3: Take action. get a calendar or a notebook and write down what you need to do each day in order to reach your bodybuilder workouts goals. Knowing what to do each day is a proven way to reach your goals. Make sure you finish everything on the same day you wrote it. Falling back will cause bad pressure and eventually make you quit training/working out altogether.

NUTRITION

Nutrition plays a crucial role in gaining results. Eating fast food and junk isn't going to get you those six pack abs now are they? For our diet we are going to use a mass gain diet. here is an outline of what you will be eating/doing.

1. Eat healthy
2. More Protein
3. More Calories

I know you’re thinking more?! Yes more. Calories=mass no matter which way you put it. Eat earth foods like Potatoes and Beans. Protein is essential for muscle repair and growth. You should have around 2g for every pound of you per day. Don't go to your local Burger King and eat. Never eat fast foods or fatty food. Eat some salads or vegetables. These are good ways to be healthy and stay strong.

Most people tell you what to eat for breakfast, lunch, and dinner. I like to let you judge. I don't know what you like eating so you have to do a little research and find out what you like that you can eat and you can’t eat. Remember when putting on muscle you will put on fat. Thats why when this is all said and done you cut.

THE 11 THINGS YOU SHOULD KNOW BEFORE ATTEMPTING.
Before getting started with anything you’re going to have to learn about what training/working out is.

1. Weight training/working out is something you pick up for a week and quit. Its long and tedious but can be very rewarding.
2. Weight training/working out will not get you faster or help cardio activity. It is for Muscle growth and Strength gain.
3. Weight training should not be done without supervision or at least an understanding of the subject.
4. Always stretch before working out. Pulling a muscle and/or injury is easy avoided by stretching.
5. Don’t train all day every day, that is called over training which we will learn about later.
6. Understand that you won't get big in a day, it takes months for growth but you will see results in weeks.
7. Understand Supplements are not bad, although some are.
8.Learn form period. Don't go swinging the weights. Swinging is only hurting you chances of muscle gain and improvement.

9.Eating right will not only help you at the gym (or home equipment) it will also give you an overall good feeling.
10.Get at least 8-10 hours of sleep this belive it or not is a big part of weight training.
11.Last but not least enjoy your workout, don't go in stressed,tired, or sick. Better to sit out, then have you body in a world of hurt. You want your body in a good condition ready for training.

MY WORKOUT PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Arms      Legs       Arms           Legs        Arms    Back    Chest/Abs

You can mix and match your bodybuilder workouts how you like and you don't have to take an off day but sometimes you just need it.

Days 1,3,5 Arms bodybuilder workouts

Alternate Hammer Curl - Biceps
Preacher Curl - Biceps
Barbell Curl - Biceps
Dumbbell Bicep Curl - Biceps
Hammer Curls - Biceps
One Arm Dumbbell Preacher Curl - Biceps
Incline Dumbbell Curl - Biceps

Bench Dips - Triceps
Lying Triceps Press - Triceps
Reverse Triceps Bench Press - Triceps
Seated Triceps Press - Triceps
Standing Dumbbell Triceps Extension - Triceps

Bench Press - Shoulders
Inclined Bench Press - Shoulders
Declined Bench Press - Shoulders
Standing Military Press - Shoulders
Upright Barbell Row - Shoulders

Days 2,4 Legs bodybuilder workouts

Barbell Deadlift - Legs
Barbell Full Squat- Legs
Barbell Lunge - Legs
Dumbbell Lunges - Legs
Rocking Standing Calf Raise - Legs
Standing Barbell Calf Raise - Legs

Day 6 Back bodybuilder workouts

Upright Barbell Row - Traps
Dumbbell Shrugs - Traps
Pull-ups - lats
Wide-Grip Rear Pull-Up - lats
Bent Over Barbell Row - Middle Back
Bent Over Two-Dumbbell Row - Middle Back
Stiff-Legged Barbell Deadlift - Lower Back
Stiff-Legged Dumbbell Deadlift - Lower Back

Day 7 Chest/Abs bodybuilder workouts

Dumbbell Flyes - Chest
Incline Dumbbell Flyes - Chest
Barbell Bench Press - Chest
Inclined Barbell Bench Press - Chest
Decline Barbell Bench Press - Chest

Lying Hip Thrusts - Lower Abs
Ab Crunches - Upper Abs
Lying Hip Thrusts - Abs
Ab Crunches - Abs
Air Bike - Abs

Golden Six, a muscle building workout

There are a thousand different workout routines out there, employed by a million different lifters. It can be difficult to find the one that is best for you, as the most effective routine is usually the one you're not using! Here is a routine known as the Golden Six, a muscle building workout employed by many bodybuilding greats of the 1960s and 1970s to build a solid foundation of muscle.

* Squats: Three sets of 8 to 12 repetitions
* Bench press: Three sets of 8 to 12 repetitions
* Deadlift: Three sets of 8 to 12 repetitions
* Barbell Rowing: Three sets of 8 to 12 repetitions
* Military Press: Three sets of 8 to 12 repetitions
* Barbell Curls: Three sets of 8 to 12 repetitions

This workout will effectively stimulate every large group of muscle fibers in the body, several times over. You should complete this workout three times per week, usually on a Tuesday, Thursday and Saturday to avoid the crowds that tend to stick to the Mon-Wed-Fri routines. Once you complete three solid months of this routine, you will be ready to return to your most traditional "train each body part once a week" routine, carving some detail into the new slabs of muscle.

Remember that it is highly important to sleep adequately and consume plenty of protein when using this routine. This is a higher volume routine which will truly tax your recovery ability. If you are sore from the squats or deadlifts when the next workout arrives, you can use lighter weight - just enough to draw enough blood into the region to stimulate some growth and break up lactic acids. Overtraining is your enemy, but the body is remarkably able to adjust and adapt fairly easily to the demands you place upon it. So don't hold back!

You can make adjustments to this muscle building workout to better suit your needs and abilities. If you are unable to recover adequately from these workouts, you should consider dropping the number of sets to two per exercise (making the routine 12 sets total, instead of 18). You can also use less weight, or even fewer repetitions. Make adjustments for the first several weeks until your body adjusts to what is a pretty tough workout!

Users of anabolic steroids in particular may find this kind of muscle building workout to be ideal. Slow or hard gainer bodybuilders might discover it's just too much for their system, at which time they can move it to an "every three day" workout to allow for that extra day of recovery twice each week. You may be tempted to train more than once per day, as are many users of steroids, but this is typically not the best way to go! You can also create your own variations of the Golden Six as you work to find the ideal muscle building workout. Stick with compound movements, sets of 6 to 15 repetitions, and keep your total set count under 25. Good luck in your heavy training!

Exercises for gaining mass & strength

There's lots of gym exercises, but which of them ought to you do? This is the list of most important gym exercises for gaining mass & strength.

1) Deadlift. Deadlift is the most important gym exercise. It exercises all of your body parts, including legs, back &; arms. Deadlifts are essential for immense back & forearms. they work on your abs much , so with doing deadlifts you can a six-pack.

2) Squats. Squats is the only exercise that works out all muscles in your legs. Squats are essential for muscle growth in other areas , because when you do them, your testosterone levels goes up. High testosterone is important, because the higher the testosterone, the more your muscles will grow. Squats also work on your abs, so in case you want to have six-pack, you must do them.

3) Bench Press. Most bodybuilders think about bench press as most important upper body exercise. it is essential in case you want to have immense chest, shoulders & triceps. This exercise will create brilliant strength in your arms.

4) Pullups. Most of people can't perform even single pullup, so this exercise is a actual challenge for lots of people. in case you want to have "v" type back, this exercise is essential. It will build immense lats, as well it works on your middle back & biceps. in case you want to have immense back & strong upper body, this exercise is a must.

5) Dips. This is the best triceps exercise. Dips works on your chest &; triceps, shoulders. important exercise, because in case you have weak shoulders your body won't be able to strong arms. as pull ups &; bench press, this exercise is important for upper body strength.

 

3 Day Muscle Building Split Workout

The goal of this workout is to build muscle. All rep timings are 2-1-2 unless stated in the notes and all rest times are 1 min between sets and 2 mins between exercises. As always, perform a warmup by doing 5-10 mins cardio followed by stretching and some warmup sets on the first exercise.

Work the Abs on a Monday and/or Friday if desired.

Daily Workout Schedule:

Day 1 - Chest & Biceps
Chest
Exercise	Sets	Reps
Incline Smith Machine Press	4	10
Flat Bench Barbell Press	4	10
Chest Dips	3	10
Pec Dec	3	12
Biceps
Exercise	Sets	Reps
EZ Bar Curls	3	8-10
Concentration Curls	3	10
Reverse Barbell Curls	3	12
Workout Notes:
Use 3-1-3 timing on Incline Smith Machine Press

Tuesday - Rest Day

Day 2 - Legs & Shoulders
Legs
Exercise	Sets	Reps
Squat	5	10
Leg Press	4	10-12
Stiff Leg Deadlifts	4	8-10
Seated Calf Raise	3	8-10
Standing Calf Raise	3	12-15
Shoulders
Exercise	Sets	Reps
Dumbbell Shoulder Press	4	8-10
Seated Dumbbell Lateral Raise	3	10
Rear Delt Machine	3	10
Dumbbell Shrugs	4	10-12
Workout Notes:
Try some deep squats with 3-2 rep timing (use lighter weight) for some variation Use a drop set on the leg press machine to give the quads a shock If your gym doesn't have a Rear Delt Machine substitute Reverse Dumbbell Flyes Use 3-1-3 rep timing on the seated lat raises

Thursday - Rest Day

Day 3 - Back & Triceps
Back
Exercise	Sets	Reps
Wide Grip Pullups	4	8-12
Lat Pull Downs	4	10
One Arm Dumbbell Row	4	10
T-Bar Rows	4	10
Triceps
Exercise	Sets	Reps
Lying Tricep Extension	3	10
Rope Pulldowns	3	12
Reverse Single Arm Extension	3	12
Workout Notes:
3-1-3 rep timing on Lat pulldown machine

Weekend - Rest