Skinny Guys - 5 Steps to a Ripped Muscular Body?
Compound Exercises are super important. One of the most common mistakes made by beginner and intermediate strength trainers is not focusing your workout on compound movement exercises. You gotta put these into your routine. These are the exercises that increase strength, and the only way to build muscle is to first increase strength.
One of the most common mistakes made by beginner and intermediate strength trainers is not focusing your workout on compound movement exercises. These are the exercises that increase strength, and the only way to build muscle is to first increase strength.
If your main goal is building muscle, every workout should revolve around compound movement exercises. If you center your workouts around these you will be giving your body the intense workout it need to really activate as many muscle fibers as possible. That is really the key to strength training, activating those fast twitch muscles.
There is a group of compound movement exercises that are called the "fab 5". These are squats, deadlifts, bench press, overhead press, and rows. Combining these with dips and chin-ups will give you a good base for your workouts.
Your legs are one of the most important aspects to remember. You will never build the body you want without doing both squats and deadlifts. Not only do these two exercises burn more calories and activate more muscle groups than any other, but also doing them releases hormones throughout your bloodstream which is needed by the body to increase gains all over.
Your upper body is comprised of 5 major muscle groups. They are chest, back, shoulders, triceps and biceps. You may notice that there is a major focus on three of these groups in the "fab 5". The back with rows and chin-ups, the chest with bench press and dips and the shoulders with the king of upper body workout the overhead press.
But what about your biceps and triceps. In all honesty, beginners and intermediate strength trainers spent way too much time on these muscle groups and really neglect the other ones. These are two small muscle groups and will get a good workout by doing intense work on the "fab 5 ". Not to say that you cant crank out a few curls or skull crushers, but they should be more of a supplemental exercise and you really should be focusing your intensity on the exercises that you are going to get more out of.
Building muscle is not as difficult as some think. It will take a lot of effort along with eating right and consistency. If you really workout with intensity centering your work around the compound exercises above you should be well on your way to building muscle the right way.
Remember the "fab 5" have a lot of variation. You don't always have to do the exact same exercise the exact same way. For example bench press has countless different ways to do it. Flat, incline, decline, close grip, barbell or dumbbell, with supination etc. The rest of them have a ton of variation as well, so you should not really get bored working on these in one variation or another.
Just one last thing, you have to keep the workout intense. This means cranking up the weight, and keeping rest times short. The more intense the workout the more muscle fibers are going to get stimulated. The more muscle fibers get stimulated the more muscle you will build when you are recovering.
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