This post is all about getting big and building muscle size using the best natural methods.
If you are reading this post you are likely to be on the skinny side looking to bulk up. If you’re already lean, your only goal is to build muscle mass. Getting that muscular ripped look should be straight forward.
If you are more of the skinny and not so lean (a little body fat) type of guy, getting that ripped muscular look is going to be a little more difficult.
Why are some people skinny?
Teenagers are more likely to be skinny than any other age group for the main reason that their bodies are still growing. This growth increases the rate at which the body burns energy, otherwise known as having a fast metabolism. This fast metabolism decreases the chance of adding body fat and muscle mass to their frame because they are burning calories so fast.
Another factor is that your muscles are still growing, so they are not fully developed yet.
Eating poor quality foods, simple carbohydrates like chips, crisps, coke, white bread, pizza and all that kind of stuff. These are low nutritional foods which don’t give you body what it needs to maintain a good level of muscle, or to simply work efficiently and effectively. This can result in being under weight (skinny).
This type of diet can result in the skinny and fat type of body. High calorie intake results in body fat being stored with low muscle mass because your body is not getting the nutrients to support your muscles.
Not eating enough
A very obvious one. Not eating enough can simply result in low body fat and below average muscle mass.
Genetics does play a part in our body fat percentage but only to a small degree, so don’t use it as an excuse.
Our muscles are made up of fast and slow twitch fibers. One of the main reasons why some guys bulk up easier than others is because they have a higher percentage of fast twitch muscle fibers. Fast twitch muscles are designed for speed and explosive power like 100m sprinters. These fast twitch muscles have more potential for getting bigger.
So it may be the case that your muscles have a higher percentage of slow twitch muscle fibers, however you can still increase your muscle mass, it’s just more difficult.
You are going to achieve your greatest gains in muscle and strength in the first 6 – 12 months of training. If you are one of those skinny and lean guys you are going to be able to see that growth difference quickly, this is often when the addiction can take hold.
If you have some body fat covering those muscles and you want that lean look, you will have to improve that diet and add a little cardio.
Performing those compound exercises should be the priority. They will give the biggest overall gains and strengthen and build those core muscles.
Primary Compound Exercises
Secondary Isolation Exercises
In the beginning these are the only exercises that you will need, apart from a few abdominal exercises.
As a beginner a good workout plan would be training 3 days a week, 3 sets per exercise and 10 reps per set.
Using the exercises above and the suggested sets and reps, you have your workout. Master the correct technique for each exercise and increase the weight per set. On your final 2 sets aim to be reaching failure or near failure on your final few reps.
Increase to 4 – 5 days training a week after the first 2 – 3 weeks to maximize your gains.
What should you eat?
If you want your body to grow you will need food to fuel it, but not just any crap food, your body requires nutrients such as Protein, Fats and Carbohydrates.
Example body building diet.