On numerous occasions over the years I have found myself talking to skinny guys who are at a loss because they just can’t put weight on. In my opinion the solution to the problem is simple … eat well and exercise correctly. In this issue we’ll take a close look at the exercise component.
Bulking up for slim guys is as easy as working out three times a week for about one hour each session. The weights being lifted need to be heavy enough that you can only get about eight repetitions out. Try to limit yourself to two different types of exercises on each muscle group and only two sets of each exercise, remembering to give the muscle groups adequate rest between each set. This will prevent you from overdoing it. If you have no prior gym experience please make sure you do some research or seek professional guidance before starting a program. It is way too easy to give yourself a major injury through poor lifting techniques.
It is also essential to do balanced workouts that target all major muscle groups. Opposing muscle groups work together in pairs to provide the body with simple movements, like flexion and extension. I can’t count the times I’ve seen guys in gyms just working their ‘mirror muscles’. What about all the vital muscles they can’t see? The hamstrings? The quadratus lumborum? The rhomboids? The erector spinae muscles? Just to name a few. Not only does underdeveloping these muscles make the body look out of proportion and a little silly but this is another sure-fire way to put yourself out of action with a serious injury or give yourself posture problems.
It is imperative to always work out safely. Don’t forget to warm up and stretch before your workout and cool down and stretch afterwards. Work out with a friend – that way you’ve got someone to spot you when lifting heavy weights. If you haven’t exercised for while start off light and build up to the heavier weights over at least a four week period.
Studies show that, generally speaking, older men have a lower level of testosterone than younger guys. Although they can’t find a way to totally connect age with the reason behind the decline, it makes sense that guys should start weight training programs earlier in life to take advantage of the higher levels. Testosterone is the hormone most responsible for the gain of muscle mass.
Although the focus has been on men, the same principles apply for women. Because of the general composition of the female body, results will be limited by testosterone levels and, to a large degree, genetics, but these training ideas will also help women tone up and put on muscle. Take it as a challenge, girls, and see how your body will respond!
For more fitness ideas and information contact your lifestyle-friendly, mobile fitness consultant
Sav Adele, Workout Savvy
