A guy passes by with ripped muscles and the confidence shines all over him; his smile, his walk and his attitude. Then you look down at yourself and you wonder “What happened?” You’re as thin as a stick; no dimension – even though you’ve been hitting the gym and eating your proteins. Don’t worry. There’s hope for you. Chances are you’re not doing the correct things aimed at building muscles. It’s all hidden under there, somewhere.
Below is a list of tips to help you turn that skinny frame into rock hard muscles:
- The key to building your size and strength is training more regularly. This means that you practice today, tomorrow the day after and so on. Getting the lean physique that you envision won’t come by in a day’s worth of exercise; it takes practice, endurance and discipline. Train several days per week instead of one. Training your body in turn trains your mind which then sends a message to your body that it’s time for a change. It’s a process and you have to follow through with your exercise regime to get the desired results you’ve been aiming for.
- Many men aim to lift more pounds and therefore increase the weight on the barbells when working out with a Power Rack at the gym. This does help to get them stronger and bigger. But what you don’t realize is that this method cheats you out of building your strength. You’re still able to eat all the junk food and do barbell exercises and get thick but you’re really just adding fat to your body. You’re unable to keep track of your fat levels when you limit yourself to one exercise. It is important to do body-weight exercises, like push-ups and inverted rows, to strengthen your body.
- Muscle fiber types can be categorized into two groups; fast twitch and slow twitch. Fast twitch muscle fibers are found in fast paced athletes, like sprinters, who quickly generate speed and strength, but get exhausted easily. On the other hand, slow twitch muscle fibers can be found in athletes like cyclists. It takes a while for them to exert energy and it also takes a long time for them to get tired. You can change your fiber type by training either more intensively or slower. However, in this situation where you’re trying to build muscle, it would be advisable to do exercises like the one arm dumbbell snatch, clean and press two to three days a week.
- Using heavy carriers in your workout is another way of helping you build muscles. These form an essential part of increasing your body strength in a way that no other exercise can. Kettlebells and dumbbells, or any other heavy equipment, can be used while doing the Farmer’s Walk. This technique can be done for approximately 5 minutes after every workout. Some other positions that can be done are the kettlebell rack position and the bottoms up position. These exercises help you build abs, and muscles in your calves and arms.
Although you have personal goals and deadlines to get ripped, you must not overwork your body. There is something such as “over-training” and this can quickly lead you to feeling fatigued and injuring yourself. It’s important that you pace yourself and think of exercising as practice instead of a sprint race to the finish-line. The muscles won’t come overnight and remember your aim is to create and maintain muscles.