People find this hard to believe (unless you've seen me as a teenager), but I used to be terribly skinny and little. I was 17 when I decided that I wanted to break out of my skinny frame and I was fortunate to have a brutal trainer when I did :) looking back although I did blast out in just 6 months to a reasonable shape, today I would have followed a slightly different workout. If you are new to weight training and your main objective is to bulk up then I strongly recommend the following workout 2-3 times a week and that you take complete rest on non-training days. You must let your body recover and grow so rest is essential.
Do 3 sets of each of the following exercise with each set having no more than 8-10 reps. But you have to do them with a weight that will take you to failure. That is, a weight which by the 6th rep you feel like you can't do anymore and then push yourself to do a few more. So it is best if you have a training partner or someone to push you, else unless you are a freak like me, you just won't push. Keep this up for 4-6 weeks and you will see results.
Make sure you sit back and that your knees don't go past your toes. Else its bad for your knees
Deadlifts - (http://www.youtube.com/user/HyperStrike28#p/search/4/hjWZuARDQqs)
Make sure your back is straight and never round it
Benchpress - (http://www.youtube.com/user/HyperStrike28#p/search/2/1sGwGaS36pA)
Make sure you push your shoulders backwards and pinch your shoulder blades.
Barbell Bent over rows - (http://www.youtube.com/user/HyperStrike28#p/search/0/ZvuWqSshc_U)
Keep your back straight and draw your elbows back keeping them close to your body.
With all of the above exercises it is also incredibly important to get the form correct, that is, do them the right way so you don't hurt yourself. So make sure you ask a (good) trainer at the gym on how to do them if you aren't sure.
The above is not just for those skinny ones trying to break out, they are the basic compound exercises that is helpful to anyone.
Have Fun and don't forget to let me know how you go if you do try this.
No comments:
Post a Comment