Muscle Building for Skinny Guys

Everyone is different and because of a person’s genetic make up some people find it more difficult to bulk up with muscle than others, this is especially noticeable in muscle building for skinny guys.

Skinny guys fit into the Ectomorphic Somatotype; this is being thin and tall with little to no body fat. This generally means that the skinny guy can eat a lot and never puts on weight, a plus many would think...but not when muscle building is the achievement wanted.

Although muscle building for skinny guys is harder to achieve, it is not unachievable if the right routines are followed in exercise and nutrition.

So how do you achieve muscle building for skinny guys?

First rule is not to carry out cardio too much, if at all. While walking and general everyday exercise is fine, jumping on the treadmill or rowing machine is just going to keep eating up those calories and means you wont gain weight.

Second rule is to ensure you get a good strong weightlifting workout following something like the 5x5 workout, but also ensuring you get enough rest between workouts for your body to recouperate.

The final and most important rule is to eat, eat and eat. Muscle building is all about nutrition as well as working out. If you are someone who finds it hard to put on weight when eating how are you going to bulk up muscle without building up your calorific intake. The rule of thumb is to take your weight in pounds (times your kilogram weight by 2.2 to get this figure) and times this by 16 to 18 to achieve your required calorie intake while weight training properly. For a 170 pound male (77 kg male) this means eating between 2720 – 3065 calories a day.

There is no reason that muscle building for skinny guys should be so hard, it simply needs a change in training and nutrition to achieve the required results. As you start to eat more and train hard you should start to see differences in a matter of 12 weeks.

If you are a skinny guy who is muscle building and you follow the information above and gain results please come back and post to give confidence and support to others trying to achieve muscle building for skinny guys.

Weightlifting Vegetarian

Many people think that being a vegetarian is a no, no for weightlifting. The reason for this has nothing to do with going to the gym and busting out the weights and is more to do with the nutritional side of weighlifting.

This is a huge myth and there are many weightlifing vegetarians out there who manage to carry out their lifts and increase muscle mass with ease, this being said a weightlifting vegetarian does have to take more notice of their diet.

While a weightlifting vegetarian doesnt have the meat intake that supports the body's requirements for protein as meat is a huge protein provider, there is ample protein opportunities for non meat eaters. For those that find themselves short of protein from their vegetarian diet there are also supplements too.

A vegetarian who enjoys weightlifting and wishes to bulk up can take whey protein shakes, or if they dont want to have ANY animal products there are now soy protein isolates as a protein option. Alternatively the protein options available to include in their diet are:

• Wholemeal Bread - av. 3.5 grams of protein per slice
• Quinoa - 18 grams of protein per cup
• Beans - one cup is around 13 grams of protein
• Soy products - one large glass of soy milk is 7 grams of protein (there is Tofu and other Soy variants)
• Nuts - Protein amounts vary in nuts but the level of protein is great (you can even use peanut butter)
• Eggs - If you dont mind your eggs then there is ample protein in them

You can also find protein in rice, pasta and other general foods. The only difference between a weightlifting vegetarian and a meat eater is that a vegetarian has to take extra care in reviewing their protein intake to ensure they get enough from their food.

New Year Workout

So you have had an enjoyable festive season, one that has caused the midriff to grow to a somewhat uncomfortable level. While you enjoyed the holidays you now have the problem of achieving your New Year’s resolution to rid the extra weight you put on and a little more to get back to that trim self you wanted.

Well for those of you reading the above the time has come to try the Muscle Power Shop New Year workout, a workout that will really help you trim those pounds and get buff for the beach.

This New Year workout has been created solely for reducing the fat on the body and trimming up those muscles, it is a workout that you will both enjoy and see benefits from.

So what is this New Year Workout?

This workout should be completed three times a week, preferably every other day (example Monday, Wednesday and Friday).

Day 1 – Chest, Triceps and Abs

Barbell Benchpress 4 x 10
Incline dumbbell press 4 x 10
Dumbbell flys 4 x 10
Tricep dips 3 x 10
Skull crushers 3 x 10
Stomach crunches 3 x 30

Day 2 – Back, biceps and cardio

Lat pulldowns 4 x 10
Deadlift 4 x 10
Pull ups 4 x 10 (start with 4 x failure and work up to 10 if you cant do 10 for each set)
Barbell curls 3 x 10
Dumbbell hammer curls 3 x 10

Day 3 – Legs, shoulders and abs

Barbell squat 3 x 10
Lunges 3 x 10
Calf raises 3 x 10
Shoulder press 4 x 10
Dumbbell lateral raise 3 x 10
Dumbbell rear raises 3 x 10
Stomach crunches 3 x 30

If you carry out this New Years workout while also maintaining a healthy diet (this still means eating well, but the right foods) then you are sure to see a difference in weeks rather than months.