Fitness and Muscle

For some people, being thin is a burden, especially when trying to build lean muscle.  When I first set out in the world of weight lifting, I was thin and wiry, and found it difficult to put on weight.  Many people would see this as a blessing but not me!  I wanted to bulk up and fast.  Here are a few tips that I eventually learned on the way to building lean muscle, in this guide to bulking

Heavier Weight, Less Reps

Avoiding volume work is important. Instead of doing set after set of high reps, increase the weight and lower the reps. Lift the weight in slow, controlled motions and push yourself to the max each time. When lifting heavier weight, technique sometimes suffers, so try and keep good form at all times. Try and limit your workout to a 12 set maximum.

Compound rather than Isolate

Instead of doing isolated exercises like leg extensions, tricep kickbacks and bicep curls, concentrate on compound lifts. Compound lifts such as squats, bench presses, rows and deadlifts will work on the major muscle groups and increase mass. Once you’ve developed the mass then you can focus on the isolated exercises!

Eat Right and Rest!

Rest is vital when trying to bulk up and gain lean muscle. The muscles grow when resting so its important to get plenty between workouts. Late nights, particularly those involving alcohol, will play havoc with your body-clock so try to keep them to a minimum if u want to bulk up! It’s also important to eat more of the right kinds of foods. Plenty of protein is essential, and a protein shake is a good idea in the morning and after your workout. Opt for low GI carbs during the day, such as brown rice and oats, and try to eat less carbs in the evening and more protein.

Limit your Cardio

If bulking up is your priority then you should try to limit cardio to 2 or 3 short sessions per week. Too much cardio and you may start to burn that lean muscle you’ve been working so hard to gain. If you’re diet is good, and you have a good weight lifting routine, then this should take care of fat burning without the need for too much cardio.

If you train hard, eat right and get plenty of rest you’ll soon shift your skinny image and pile on muscle!