The most common question I am asked from skinny guys who are trying to bulk up and develop some muscle tone, is where they should start. Most have the drive and enthusiasm but are unsure of the best weight and exercise routine for optimum success. This simple and easy to follow outline is a brilliant one for those just starting out or for those just simply wanting to add some weight training to their already existing program. Low impact sportspeople such as golfers right through to high impact sportspeople can adopt this easy to manage routine and reap the rewards.
Warming up is an extremely important step before you commence any concentrated body-building. Effective warm up activities such as star jumps, using the bike or treadmill and jogging on the spot really get the blood pumping and increase the rate of your heartbeat. Try to avoid days of no physical activity. Your body-building warm-ups are great stand-alone activities on your off days. A quarter of an hour before you start anything, drink water or a sports drink, and keep drinking all the time you’re active. Remember that sweating results in loss of fluid, and for each 1% of body weight you lose due to sweating, your performance will be lessened by 5%. So it’s imperative that you keep drinking if you want to maintain your stamina and enhance your performance.
Let’s face it, there are very few of us who have spare hours every single day for body-building. In reality you will probably get to go through this routine 2 to 3 times a week, and that is the minimum requirement. The weight loadings you use will be dependent on whether you are male or female, your size, strength and present level of fitness. You will certainly see a marked increase in your particular strength level after a month or even sooner. This will motivate you tremendously. But when you first start, only use light weights and concentrate on mastering correct techniques.
Apart from warm-up activities, you should start working your largest muscle groups. Try to stick to the usual order, which is firstly warm-ups, then stretches, chest exercises, shoulders, leg exercises, and finally of course biceps and triceps. Aim for ten reps of each exercise and do the cycle three times. Then, stretch the muscles you are working on and give yourself a one minute rest. Try to establish a rhythm and stick to it. Even keep the overall duration of your work-out similar during your first few months as this will help you measure your increased strength and fitness. If you can arrange a training partner to be with you, you will find yourself kept accountable and encouraged. A training partner can spot for you (stay in close proximity and help your bar back onto the supports if you find yourself suddenly unable to do it yourself). This is a wise safety measure.
Ideally you will require some warm up equipment, a weight bench, a long barbell with a variety of weight discs that can be easily changed and at least 2 small dumbells for some one handed lifting exercises and a large exercise ball for seated activities. All of this equipment can be purchased new from most large retail stores or can be found incredibly cheaply at garage sales or in the second hand for sale section of the local newspaper. Try ebay and other online auctions for bargain prices. Larger machines can be inflexible, hard to store and require lots of space. However, if you have the room or already have one they will definitely do the job.
To work your chest muscles, you’ll basically need to do flys and seated flys after your three sets of bench presses. Flys involve putting small dumbells in both hands, lying on your bench and raising the dumbells above your chest and back to your side in a big arc motion. Seated flys work best on an exercise ball, but if you use a ball make sure you keep your back very straight. Lean forward towards the floor in front of you and lift the dumbells in both hands to the side of the bench, feeling your chest muscles work as you do so. In all these exercises your elbows should be a bit bent, movements should be fluid rather than jerky and your grip should be firm but not too firm.
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.
Legs. If you have a stationary bike, start with 1 minute of steady pedalling. Then sprint for 10 seconds, slow for 10 seconds. Continue this for 2 minutes. Follow with 3 sets of leg raises. If you have a bench with leg raise bar, place the appropriate weights on and complete 3 sets. One facing up and one facing down to work the quads and the hamstrings. Finish with squats. In the first week or so use no weights then progress to holding a weight disc across your chest. After a few weeks, begin to use a barbell resting on your shoulders and gradually increase the weight to a comfortable level. Overloading the bar is not wise and will place unnecessary pressure on your knees. If joint pain is a problem to you I would suggest taking a supplement containing the amazing combination glucosamine and chondroitin. Arthtitis sufferers and those who’ve played a lot of sport (including my father!) swear by it.
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.
Your triceps can be exercised in various ways but I always like to start from a seated position. Place your hands behind your back, slightly wider than your shoulders are apart and point your fingers forward. From this position lift your bottom up with flat feet and slightly bent legs. Now raise and lower your body as you bend and straighten your arms. Time for the exercise ball. It really is quite useful for seated exercises. Lean forward and put a dumbell in each hand. Put your upper arm parallel to the floor and slightly behind you. With your lower arm lift it in a pendulum motion towards a rear position before lowering it to a more perpendicular position. Then try lifting simultaneously if you can. I’m always conscious of varying exercises to alleviate boredom and as an example of this I’d recommend varying this one a bit by standing over your bench with one knee on the bench itself, then working one of your arms, then the other.
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.
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