Workout Plan for Skinny Guys Hardgainers THIS BUILDS MUSCLE
What’s up, guys jeff cavaliere, athleanx.I’m talking to the skinny guys today.Now don’t worry, it’s going to be helpful for all, but i’m going to get inside the minds of the skinny guys because i know what the hell you’re thinking.I’ve been one and i know how to get you a lot bigger than you are right now because i know the things that you should be focusing on.Today i’m going to tell you exactly what to focus on in your workouts if you don’t want to be skinny anymore.The first thing i’m going to tell you to do shocker is.
Get your ass to the gym.Now, it’s not about telling you to start working out.You already know that.You’re probably already doing that.I’m saying get yourself to the gym.Face your fears.Remember i said i was going to get in your head i know what you’re thinking.You’re maybe a little nervous to go to the gym because you’re afraid of the ridicule being the skinny guy.You look around, you see all these guys lifting heavy weights, grunting, groaning, intimidating.You’re sitting there holding 20lb dumbbells in your hand.
Thinking you’re not going to measure up to them.You know what, guys screw that and screw them because anybody at the gym that would ridicule you for the weights that you’re lifting has no bearing on you.It doesn’t even deserve your concern because that’s a dick.Nobody who’s been where you’ve been at all of us have started somewhere and most guys in the gym are going to respect your pursuit.They’re going to respect the fact that you’re there despite how thin you might be, doing what you need to do to change that.I can tell you that right away, that 99 of the.
Guys that you maybe think are intimidating are probably respecting the shit out of you because they know what you’re been through.If they’ve been there themselves they know more than that.The idea is, make yourself accountable and face your fears.Unless you have to work out at home for a particular reason then get there.I’m telling you, you’re going to find more out of getting there because facing your fears in just that one move of arriving at the gym is going to set the stage for everything else.Now, when you’re there, the most important.
Thing to do is simplify.Find one exercise per major muscle group to focus on.What am i talking about well, major muscle groups are your chest, your back, your shoulders, your legs, and your arms your biceps and triceps.Obviously your core is thrown in there as well, but we’re not going to worry about that so much.We’re trying to build as much muscle as we can.So of those six major muscle groups, pick one exercise.I’ll give you a head start.I think you should focus on a bench press.Not necessarily with.
Dumbbells because you might not have the coordination yet to handle the independent dumbbells, but use a bar.Do a bent over row for your back.Do a squat for your legs.If you can’t do a squat because you’ve either got knee problems, or back problems, then maybe try a dead lift.I personally prefer dead lifts more than i prefer squats for my particular case for my knees.Do an overhead press.Do a barbell curl and do a lined tricep extension, okay these are exercises that have two things in common.One they’re compound.They usually.
Involve multiple joints.We want to start trying to build your coordination on these movements and allow you to become stronger, allowing different muscles to work together.The second thing is, they allow you to eventually overload.So let’s just look at a case of the arms.A barbell curl is always going to be the heaviest bicep exercises that you will ultimately be able to do.You’re not going to be able to do more on a concentration curl than you are in a barbell curl.So i want you to focus on those bigger exercises, okay.
Now, how are we going to break them up i want you to start by simplifying again.I know that people will probably tell you to start doing total body workouts because that’s the best way for a hard gainer to build and no.What i’d rather you do is actually conserve your energy towards those movement patterns on particular days.So, break it down into, again, movement patterns.Pushing, pulling, and legs.You do those once a week each one, once a week.Now, what are we looking to do.
You’re looking to groove those movement patterns, first and foremost.Guess what’s going to happen that uncomfortable feeling of going to the gym might get a little bit more uncomfortable temporarily because you might have to back down the weights that you’re using.So on an overhead press start with the bar if that’s all you can handle.What you’re trying to do is learn the movement pattern.Groove that pattern.With a bent over row what good is doing a bent over row if you’re doing it like this.
I see so many skinny guys and young guys that are in the gym trying to do it.It doesn’t even have to be young.It could just be beginners.You might just be starting to work out at 45 years old, but you don’t want to be doing it out of this position because what you’re doing is you’re not only not growing as much as you can because you’re not optimally stimulating the muscles that you’re trying to work, but you’re setting up bad patterns to just carry over into more shit workouts down the road.
So, lighten the bar and learn the technique.Once you’ve got the technique on those exercises then the fun comes in.Now what you start doing is you start adding weight to the bar.When you add weight to the bar you have to ensure that you can still nail the same control of that movement as you did when you were just starting out.If you can, you add more weight.If you can again, you add more weight.This might happen really fast for some guys because you’re going to build up that neurological.
Strength a lot faster.For others it may take a little bit of time, but as you continue to add that weight to the bar and you continue to master the command of the movement, you’re going to see things changing, i guarantee you.When it does, you can start to add a second exercise from each muscle group.Again, try to think big, but think just one step down from where you were.So maybe you add a lat pulldown, or a pullup if you’re training at home for your back.Maybe you.
Add a lunge, a great, single, unilateral exercise for your legs.A more athletic exercise you can add it to your squat, or your deadlift.Maybe you add a push down a weighted push down for your triceps to add to that tricep extension.The idea is, you still want to do the last thing i’m going to tell you here and that’s push every single time.Don’t leave anything on the table.If you’re comfortable with that weight in other words, you’re in command of the weight then make yourself uncomfortable.
It goes back to the tutorial i did a few weeks ago.Make yourself comfortable being uncomfortable.If you have the movement pattern down, you know how to command that weight, then make yourself uncomfortable.If you push yourself to the limit each and every time, skinny guys start finding that they’re not so skinny anymore.There’s a whole other component here of diet and nutrition.We’ve talked about that in other tutorials and i can cover that in a future tutorial if you want me to, but when it comes to training that should be your game plan.
Each and every time and i promise you, you will not be skinny for that much longer, all right push at every opportunity.Don’t let those guys pull you down and make sure you have a game plan in place and hopefully this tutorial has given you just that.Also, i hope it’s given you maybe a little bit of inspiration from a guy that used to be in your position, in your shoes, that faced all the same fears.Now we’re going to conquer all those one by one.All right, guys! if you’ve found this tutorial helpful make sure you leave your comments.
And thumbs up below.If you’re looking for a plan that lays the foundation and does what i just told you and helps you to start getting the confidence as you crush exercise after exercise leave your comments and thumbs up below.If you’re looking for a plan that lays the foundation and does what i just told you and helps you to start getting the confidence as you crush exercise after exercise, building upon one workout at a time, then head to athleanx and get our athleanx training system.In the meantime, i’ll be back here in just a couple days to give you more of what you.
How to Build Muscle 5 Easy Steps
In this tutorial, i’m going to show you exactly how to build muscle fast, and more importantly, how to do it without gaining any unnecessary fat in the process while even burning some fat instead! all in 5 easytofollow steps so let’s get started! if you’re not following the 5 steps i’m about to share with you, you will either end up gaining a bunch of unnecessary fat, or not gain any muscle at all so if you want to build muscle, listen carefully step 1 consume more calories than you burn.
To build muscle, you need to be consuming more calories than your body burns throughout the day you can be doing everything else right, but if you skip this most crucial step, your muscle building goals will surely suffer.Ya, you may be able to build a bit of muscle without consuming more calories than you burn if you’re a beginner, and new to working out but your results will stagnate soon after, and you’ll end up looking the same, week after week so if you currently have trouble building muscle, this is probably the main reason why.
You’re simply not consuming enough quality calories, every day.Think of it this way if you want to build a bigger house, you’re going to need more building material if you want to take your car on a 10hour road trip, you’re going to need more fuel or else your car will break down along the way, and never reach it’s destination.Same holds true for your body if you want to build your body, by building lean muscle mass, you will need to add some more quality calories to your diet.
And the key word here, is quality! but not too much more since you don’t want to end up fat! most people trying to build muscle get this part wrong, and end up gaining a bunch of unneeded fat in the process, by eating anything, and everything in sight some people call this a dirty bulk’ but if looking lean and uncovering your six pack is your goal, you definitely don’t want to go on a dirty bulk’ or else the only thing you will uncover, is a big old belly!.
To make sure that doesn’t happen to you, you will want to find out how many calories you need a day to simply maintain your current weight.As i discussed in my previous tutorial about how to burn belly fat’ once you know what that number is, simply add about 200 more calories per day, and that should be enough to build some lean muscle, without all the unnecessary fat! if you add too many more calories, your body won’t be abel to use all of it towards building new muscle, and will store the excess calories, as fat.
If your body doesn’t need to use it, it stores it! so, if you follow that advice, you should be well on your way to building lean muscle mass without all the added fat! you will also want to make sure you’re getting anywhere between 12 grams of protein per pound of body weight each day, since protein is the most important nutritional building block for your your muscles as well as a good amount of lowglycemic carbs, and healthy fats.Step 2 progressively overload your muscles the next most important part of building muscle is to make sure that you are progressively.
Overloading your muscles by consistently following a proper workout program muscles can only grow when a consistent amount of stress is applied to them when you workout, or lift weights with a challenging amount of resistance, you are essentially tearing down your muscle fibres and to compensate, your body eventually adapts to the stress, by increasing the amount and size of your muscle fibres causing you to get stronger, and more muscular so you can better deal with overload the next time you attempt to challenge yourself with a new challenging resistance.
The key though, is to progressively overload your muscles more and more, over time you can do this by slowly increasing the resistance and volume in your workouts every week or so.Any good workout program should contain at least one form of progressive overload built into the program, since you always need to apply new stress to your muscles, if you want them to consistently grow step 3 always use proper form truth is, about 95 of people that workout, perform most exercises with bad form! so, the chances that you are one of those people are pretty high.
I was also one of those people back before i learned all this stuff, and i speak from experience when i say.Proper form is one of the most important aspects to getting results, avoiding injury, and not looking like a fool in the gym everything from the positioning of your feet, elbows, wrists, knees, head, all the way to the alignment of your back, and the speed at which you perform the exercises these are all crucial aspects you must be aware of when it comes to proper form, for.
Each specific exercise you also want to avoid using momentum on most exercises, and simply, focus more on the movement.The term time under tension’ is a great thing to keep in mind when performing any exercise you always want to keep tension on the muscles you are working throughout an entire set, even if it means dropping the amount of weight, so you can complete an entire set with proper form slow the movements down, and always focus on your form.Porper form is always more important than the amount of weight you lift.
You can also find an experienced personal trainer that may be able to help you in your local gym but just because they took a personal training course over the weekend that doesn’t mean they are experts and after watching this tutorial, you might know more about this topic, than they do so choose your sources of information wisely, and always use proper form! step 4 let your muscles recover rebuild after properly following 3 of the previous steps, your body will now be ready to build muscle fast.
As long as you let your muscles recover, and rebuild to do this, you will need to reserve about 23 days per week where you will not lift a single weight these are usually called rest days you can still be active, but you should allow your body to recover for at least 2448 hours, before working out again.Also, you should’t work the same muscles more than 2 days or so, since most muscles need at least 48 hours to recover so, if you worked out your back and biceps on monday, you shouldn’t work them again.
Until at least thursday.Most good workout programs have strategic rest days built into them, so all you have to do is simply make sure to take advantage of those rest days, by simply giving your body a chance to rest, and recover sleep well, and fuel your body with the proper nutrients to optimize your muscle gain.Step 5 get an edge with supplements welcome, to the mountain of protein.Where all your supplement and protein dreams come true.This final step can help you optimize your results, while also giving you a slight edge.
In your performance, and ability to gain more muscle faster! but, it’s not necessary you will still be able to build muscle by simply following the 4 previous steps already mentioned.However, if you’d like to experiment with some supplements, here are a few that i would personally recommend to take on your journey to building more lean muscle, fast! 1 is protein.As i already mentioned, protein is the most important nutrient when it comes to building muscle and getting enough of it is crucial however, since consuming 12 grams of protein per pound of body weight, every single day.
Can get pretty complicated, and tiresome supplementing with protein powders can be very benneficial, while also saving you a lot of time 2 is creatine.Supplementing with creatine can also be beneficial when working to build muscle, by increasing your muscle size, overall strength, while also supplying you with more energy for your workouts.Basically, creatine pulls water into your muscles, expanding your muscle fibers, and allows you to exert more force.And while you will be able to lift heavier weight while taking creatine, this will cause a greater overload on your muscles, and your muscles will eventually have no choice but.
To grow.So it’s worth considering 3 branchedchain amino acids bcaa most proteinrich foods, already contain amino acids, and many protein powders on the market add additional bcaa’s to each serving but, if building or maintaing muscle mass is one of your main goals, supplementing with bcaa’s throughout the day, or around workouts can be a good idea since it will help keep your body in an optimal state for building muscle, by turning on muscle protein synthesis which is basically the term to describe the process of replacing, and building muscle.
Tissues.And since building muscle is your goal, supplementing with bcaa’s can be beneficial i’ll make future tutorials where i will talk more about these different supplements i use, in more detail but for now, if building muscle is your main goal, you should definitely think about adding a good protein powder, creatine, and bcaa’s to your diet in summary, if you follow the advice i just shared with you in this tutorial, you will be well on your away to building muscle you now know more than most people do about how to build muscle fast!.
So go out there, and be sure to use the information you just learned if you found this tutorial helpful, please support my channel by subscribing, so you can get updates whenever i upload new tutorials, and let me know if you liked the tutorial by giving it a thumbs up below as i plan on uploading many more tutorials like this, and would love to get your feedback! also leave a comment if you have any questions, or would like to request any future tutorial topics you would like me to post!.
Triceps Mass Builder NO EQUIPMENT NEEDED
What’s up, guys jeff cavaliere, athleanx.I’m down here on the floor today to prove to you that you can build some serious size on your triceps with bodyweight training if you understand how to use your own body and space.You see, there’s a bit misconception out there that says that you can’t really build muscle in bodyweight training.Yeah, with the wrong bodyweight training that might be true, but if you know how to utilize your body you can absolutely build some serious size.Especially when it comes to triceps.You have to understand one key point.That is, your.
Body knows only one thing overload and tension.We need to make sure that you can maximize your overload when you’re doing bodyweight exercises.It’s the biggest flaw when it comes to building muscle.People just go through the motions instead of actually understanding the motions that they should be putting their body through.So here’s a common misconception, or mistake that’s made when people try to add some size with bodyweight training.We get in here to a diamond pushup we put our hands here, together, you come down, and we come up and.
Start doing diamond pushups.Now, the problem here is, for a lot of people they can do a lot of reps of this exercise.So i might be able to do 30, 40, 50, 60 whatever it is that you can do.You’re not really creating a stimulus for overload there, right one of the things here that’s different is, when you come down, look at the position of the arm here.You come down and i come up.Even though my hands are staying fixed in place here i’m getting an adduction at the shoulder across my body a horizontal adduction which.
Is going to bring a lot of my chest into this.So that’s why it’s a lot easier to do that exercise.We can do it differently.We can get into what we call a modified tiger pushup.You put your hands down and your forearms flat onto the ground.From here, if you start off her as a beginner again, the goal is to try to find exercises that make you uncomfortable.Think about that.Try to make exercises uncomfortable.That’s how you grow.You don’t want to love the exercises you’re doing.So you put yourself.
Here in this position and all you have to do is just push straight up, and up, and over, okay so, let it come straight down, push up, and then get yourself up and over.Now, this is an easier version of a more complicated exercise in the diamond pushup.You want to make it harder just drop your legs back, drop your ass down, come straight down here again, and push up.The key difference between this exercise and the one we just did is that you don’t really have any active horizontal adduction in the shoulder.
That stays right there in place and now you’re getting elbow extension here for your triceps.So we’re into this form right here.Now, you want to make this harder you come up here into an incline position.So you get up, all the way up top here, put your hands down, and then push up and down.Okay so you’re in this pike position and you can see these are becoming a lot more difficult for me.Finally, we put all of our body against gravity and we get this way.Straight out here, elbows.
In, and push up, and down, and push up, and down, and push up.Now, that feel, to me, is no different than a heavy tricep extension here with a bar that allowed me to do three reps, like it just did there.Your body doesn’t know the damned difference whether you have a barbell in your hand, or whether gravity is providing that force.Remember guys, gravity is hella strong and able to hold a lot of heavy shit down without it floating away into outer space.I think it can provide enough resistance for you and.
Your workouts if you know how to utilize your body against it.Bodyweight training can be effective, guys.It can definitely help you build muscle, you’ve just got to find that variation that challenges you and that you don’t necessarily like because that’s the exercise that’s going to make you grow bigger.If you’re looking for a program completely bodyweight only nothing but your own weight against gravity, you against you head over to athleanx and get our athlean0 program.It’s a six week program designed to help you do nothing but build more muscle.
How to Train with Light Weights to Gain Muscle Mass Prozis TV
Hey, guys, welcome back to our workout show.I’m rob riches, you’re watching prozistv.And on today’s show, i’m going to address a question that popped out from one of the last week’s tutorials, and that was hey, rob, i see you at all of these different gyms, in and around la, with all of their different equipment and the heavy weights.I typically work out at home or in a small gym, and the heaviest weights i have are 20 lbs.Dumbbells.How can i get a good arm work.
And make it effective with just this weight that’s a great question, and to be fair, yes, we do visit some of the best gyms in america.In fact, in the world.So i’m using a lot of different equipment and today we’re going to break it down and show you two fantastic bicep exercises, and make it effective with even a light weight.So, just check out these two exercises and pay close attention to my form, my technique, and the different methods i use that can be used for any body part, using a lighter weight.
A few points about this exercise.First thing is, i’ve got the bench set at an incline.This means that i’m leaning back, there’s more tension on the bicep, so i don’t need as heavy weight, there’s more tension increasing the intensity of this exercise.So even with 20 lbs.Dumbbells, you can see, i’m starting off with my palms outwards, so i have this 180 rotation.As i curl up, squeezing, so a slower tempo, about 3 seconds up.Be one, two, three.I’m going to hold that squeeze for about 2 seconds.
One, two.Slowly control back down, and rotate my palms back out.Adding this dynamic into the exercise, again, increases the intensity, the work done by the bicep and also my forearm muscles.So, 10 or 12 reps on here, even with 20 lbs., makes it a challenging exercise.Let’s checkout another variation that we can make biceps really work hard with just 20 lbs.Dumbbells.Believe it or not, that is another very effective exercise for the biceps.You can see i’ve lowered the incline of the bench.About a 45 angle.
Secondly, i’m leaning my entire body onto the bench.My chest, just on the top here, and my arms, now, are hanging freely.It’s the biceps needing to do all of that work to curl up without me leaning back or cheating.A big difference from when we’re stood up, curling, and let’s face it, we all tend to lean back, bounce the knees a little bit and get that weight up.So, the strictness of this exercise is that much more.20 lbs.Curling up, squeezing, same tempo, 3 seconds up.
Up to 2 seconds pause.Control it all the way back down.Much more work has to be done by the bicep.So, a great exercise if you’re limited by the total amount of weight you can lift or the number of exercises and pieces of equipment.We can get a great workout with just a bench and 20 lbs.Dumbbells.Keep watching for more of our athome workout tips, here on prozis tv.And don’t forget to check out all of our other nutrition and workout tutorials, here on prozis youtube channel.
How to Strengthen Your Core The 5 Best Core Workout Exercises
Chelsea hey, guys.I’m Chelsea.This is josh axe.You through a killer core workout.If you’re looking to get those flat abs, a tight, defined core this summer, this is the workout you got to do.Now, we’re going to do tabata style, kind of.We’re going to do 30 seconds on, with a 10 second break, just leave a little bit of time in transition to take a breather in between.Let’s go! all right.We’re going to start off doing vups.All right.You ready and go.Good.
You can see here.His legs are completely flat.They’re parallel with the ground.The thing you want to keep in mind as you’re doing these is you want to keep your low back as you come up pressed against the ground.A lot of times, you’ll want to kind of arch.You don’t want to do that, to protect your lower back.To engage more of your core, you want to make sure that that’s pressed in the ground as you come up.Good.Rather than crunching forward, it’s almost like you’re trying to bring your nose and.
Your head to the ceiling as you come up, raising the shoulder blades, and rest.Good.All right.We’re holding into a plank.Next, i’ll take these 10 seconds to flip around to get into place.We’re starting in two, one, and go.Good.Now, the thing you want to keep in mind here is you want to keep your abs lifted.See here he’s got a nice, straight line.You don’t want your butt to be too far up in the air, making a peak like this.You want it to be nice and flat.But also, you want to remember.
You don’t want to let your low back sag here.That even might be deceptive.It might look like a straight line, but your abs aren’t engaged.So, you want to keep it…Hold it nice and tight like this.Squeeze your abs as hard as you can.You’re almost there.We got three, two, one.Take a breather.Awesome job.Great.It’s great to even kind of work up in time.Start with 20 seconds, 30 seconds.Continue to work up in time.Keep working on planks.All right, and go.We’re going to do bicycles.
Next.This is a classic exercise.Good.The thing you want to keep in mind here is as you’re coming up, it’s not just a turning of your head.You really want to turn and bring those shoulder blades up to the opposite side with you.You’re really going to work your obliques there, tearing up your entire core.This is targeting your lower and upper abs.This is a great exercise.If your low back starts to hurt, bring your legs a little bit higher up.That’ll help support your low back.Ready and rest.Good.That was 30 seconds.Another 10 second breather.
Next, you’re going to be going into a side plank, so similar to a plank, except you’re going to do it on your side.Watch josh here as he gets into position.And go.Now, here’s the option.You can go from your hand like this, but if your wrist is starting to hurt, feel free to drop to your arm and go on your elbow.Good.And another thing too.You can stack your feet like this, or you can put feet side by side.That also should give you a little more support.Keep your legs straight though for balance.Good.Keep.
Your hips nice and lifted as high as you can.Very good.Keep squeezing.You’re almost there.And rest.Here we go, another 10 second breather.We’re going to flip on the opposite side and do the exact same thing.All right.We’re starting in two, one, and go.Good.Another thing here, you want to make sure your hips are completely stacked.You don’t want one hip to be too forward or another one to be too far back, completely up and stacked like this.Good.If this is getting a little bit.
Easy for you, you can add in a little hip lift, so up and down.Adding a little lift sucker, josh with your hips, up and down.Good.There you go.This will actually engage your obliques even more, cutting in those side cuts in your abs that you’re always looking for.And rest.Awesome job.All right.Last but not least, we’re going to go into suitcases, one of our favorite exercises, especially for those lower abdominals, that hard to reach belly fat.And go.Good.Now, the key here is you really want to use your abs.You don’t want to lose momentum.
Or use the momentum to pull your abs up.Use your abs.Really engage your core and lift.It’s not a matter of…If you see Josh here, he’s not moving his lower legs.He’s not using his knees.His entire leg, it’s like it’s one whole body part that he’s moving, just from those abs curling the entire way up.He’s lifting shoulder blades off the ground every single time, meeting in the middle.Great form.And rest.That was 30 seconds.Take a 10 second break.You can do this as many rounds as you can.
12 Easy Core Strength Exercises to do at Home
It’s J and today i want to talk about core strength.There is a common misconception about core strength.Many people think it’s all about abdominals.Abdominals are a very important component however you need to have a good pelvic and back strength to go along with the abdominals.So today i’ll show you some alternating exercises that help strengthen the abs, pelvic and back muscles.Let’s go! in this tutorial i have displayed 12 different exercises.As far as incorporating these exercises into your routine to increase your core strength what i recommend is for you to choose two.
Or three of each abdominal and back strengthening exercises and then alternate those 2 to 3 times per week in your workouts.For instance on day one you could do the supermans followed up with the classic crunch.Then you could do the swimmer.Follow that up with the obliques to the left and to the right and so on.This way you are working the abdominals and the back in a one to one ratio.A key point to keep in mind when you’re doing abdominal exercises is to try and activate the core before you go into the abdominal contraction.To do that.
Just place your hand on your belly button and try and bring your belly button down towards your spine.Once you get the feel for that when you go to do an abdominal exercise try to activate that abdominal core first and then go into your abdominal exercise.As you can see as well i have been progressing the difficulty level as the exercises are going up in number.So as you can see here the finisher is a lot more difficult than the classic crunch.As well the plank walk is a challenging one.So that way you’ve got many options.Just.