Turning your skinny body into a sculptured muscle figure is very achievable if you dedicate yourself to some basic muscle building steps. One of the main steps in gaining muscle mass is how you workout. Below, I have outlined a simple 7 day workout plan that you can start today. This workout assumes you are past the hurt stage, and are now ready to hit the weights hard.

DAY 1 – You are going to focus on your chest, triceps and stomach muscles. When you workout your chest, you also use your triceps. This is a great way to really hit these muscle groups together. Keep it simple, use the bench press for your chest and cable push downs for your triceps. Use heavy weight and do 3 sets of 10. At the end of your workout do 3 sets of sit ups for your stomach muscles until failure. You should feel them burn.

DAY 2 – Rest. Resting is just as important as lifting. Make sure you’re diet is a good muscle diet full of protein, complex carbohydrates, vitamins and minerals. Drink your muscle gainer shakes too.

DAY 3 – Today you will do shoulders, back, biceps, and stomach again. Do military press and lateral raises for your shoulders. For your back muscles, use the lateral pull down machine. Biceps are best worked out with the barbell and dumbbells. Again, use heavy weight and do 3 sets of 10 to failure. Finish with your 3 sets to failure for your stomach. Skinny To Muscle Diet

DAY 4 – Rest again and eat, eat and eat.

DAY 5 – You can’t forget about your legs. Today is leg day. Use squats as your main exercise, however, if you have a bad back you can use the leg press machine. Also, do leg extensions and leg curls, using the machines. Perform 3 sets of 10 to failure. Pushing the muscle to failure is very important. This will force your muscle cells to have to adapt to the resistance. Keep increasing the weight as you get stronger and bigger.

DAY 6 – Rest again and eat, eat and eat.

DAY 7 – Today you can either rest again or start over with day one. If you pushed yourself during the week, you may need another rest day. If you feel good and strong, go ahead and start with day one again.

This 7 day “skinny guy workout” is a good one that works. The key is to keep doing your workouts, eat a good muscle diet full of calories, and make sure you rest so your muscles can repair and grow bigger. This process will give you the results you’re looking for. Skinny To Muscle Diet

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Beware of over training or under training- A lot of guys out there tend to either under train or over train when it comes to gaining muscle mass. Under training refers to working out lesser than your true potential and over training refers to working out more than your true potential. In order to gain muscle is fast you need to do optimal training that is neither too much nor to low.

Take it slow- Going fast through your reps would not help you much when it comes to muscle gain since when you try to go too fast you start jerking that is more or less like swinging your arms and does not be too much concentration on the target muscle group. This is the reason why you must go slow and concentrate on the specific muscle group while exercising.

Do the full range of motion- You must go as far as possible and come back as far as possible. Your muscles will grow to stunning levels only when you do your full range of motion instead of cheating through it.

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Many persons are underweight and for whom gaining weight is a struggle. It could be due to genetic factors that are affecting their body configuration. Even so, the combined benefits of weight training and nutrition can introduce body changes to a certain extent.

If you believe that hitting the gym several times week in, week out is the key to gaining weight, you may be right, but just as important as physical training, if not more so, is the role played by nutrition.

If you want to gain weight and muscle, you’ll need to eat a lot and train a lot.

You’ll also need the discipline to do these consistently.

Depending on the configuration of your base physique, you’ll probably want to take at least three major meals a day plus snacks. The important thing is to eat much more than you usually take. Empty a larger glass of milk or juice, switch to a bigger bowl of cereal, a larger serving of fruit. Eat dessert, lots of it, after meals. Eat food that provides more calories. Generous doses of fluids from juices and other beverages will be very good; as you certainly know.

But that’s only for the gaining weight part. For gaining muscle mass, you’d have to do the hard work of exercising and training in order for your body to transform all that nutrition into bulk.

As a starting point, try to add muscle mass and strength to your arms and legs. The basic movements to achieve this can include push-ups and lifting or pulling weights for inducing the growth of muscle.

The good thing is that, regular exercise will heighten your appetites, which, of course, will help you put on more weight rather than lose it. You won’t go wrong with low-fat, healthy body-building foods like meat and fish, nuts, beans, whole grains, vegetables and fruits. The key is to gain weight in a healthy way.

Because all this requires hard work and an equal dose of dedication, here are some tips to help you:
1. Have frequent meals, such as having three large meals and in-between snacks every day.
2. Eat larger portions.
3. Choose food that have higher calories.
4. Eat high-quality proteins from eggs, meat and fish and vegetables, fruits, milk and dairy products
5. Remember the keyword: Balanced diet, so take in the right amount of protein, carbohydrates and supplementary minerals and vitamins
6. Exercise with weight or resistance training to transform those extra calories into muscle. Simple free weight exercises like squats and dead lifts, including pull ups, bar dips and presses and barbell movements are the old reliables.
7. Be consistent. Skinny people may find that the road to gaining weight and muscle can take a long time, as many as a few months. Just focus tightly on your weight gain strategy and commit firmly to it.

Genetics may have given you a skinny body, but it has been proven in the past that an effective diet and proper physical training can help solve the problem of how to gain weight and muscle.

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Walter has several years of muscle building experience and shares his knowledge on how to gain weight and muscle fast! Sign up to the FREE muscle-building-6-part-mini-course at www.build-muscle-fast-now.com and start building muscle fast!
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You recognize these names. These are disgraced professional athletes who cheated, who disrespected their sport and their competition by taking performance enhancing drugs – namely, human growth hormone (HGH) or some sort of anabolic steroids. Whether their goal was gaining muscle mass or increasing their body’s ability to process oxygen and therefore improve cardiovascular stamina, the process is the same: They use drugs to increase their workout regimen and push their bodies beyond what would otherwise have been their limit.

And these drugs have made their way into our gyms and even our schools. Kids, always obvlivious to long term repercussions and always wanting to look good, often fall victim to performance enhancing drugs with dire long term consequences. If the goal is gaining muscle mass, then going the route of human growth hormone or anabolic steroids is all too easy. It’s too tempting, too obvious of a short cut, for many, many young people to overlook.

So if the goal is gaining muscle mass, how does one go about it without the input of human growth hormone or anabolic steroids? After all, these drugs not only make it so that your body builds muscle more quickly and retains it better and longer, but steroids also dull the aches and pains associated with strenuous exercise. That means you can work on longer, harder and more frequently than you would be able to otherwise. When it comes to gaining muscle mass, you can see how that would be an advantage.

That’s why you have to be realistic about your goals and your timeframe. You need to set a baseline exercise regimen, build your core muscles, and work from there. So any exercise regimen that aims for gaining muscle mass will start with mundane exercises like sit-ups, push-ups and medicine ball work. You should concentrate on this repeatedly and with extreme prejudice for at least a month, getting your core solid and impossibly ripped and fit, before aiming to gain muscle mass anywhere.

Once you’ve done that, it’s time to switch to hard core weight work. This means high weight low reps, pushing the highest amoung you possibly can, rather than low weight high reps, which ends up producing a leaner cut of muscle.

And above all, you need to switch your diet. Add lots of high protein meals while cutting out as much fat as is possible.

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About the Author:
Would you like to Build Muscle Fast and Naturally? If your interested in getting super buff, ripped and muscular than Vince DelMonte Muscle Building Program is a highest recommendation and number one choice.  check it out – vincedelmontemusclebuilding.com
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And one final question… in all of your efforts, how much success have you had at building any real muscle?

I’m sure you would agree that one of the most frustrating things about muscle building  is when you’ve tried everything under the sun to build muscle bulk and yet you don’t see any results?  Or, maybe you’ve seen a little gain but nothing like you expected when you began your journey.  Ultimately that may have even led you to believe there is no way that you can build the muscle or get the body you want.

Now I’m not looking to offend you but I’m here to tell you that belief is wrong.  You can add muscle to your body.  Part of the problem is that you’ve been duped into believing that building muscle can only be achieved one way and that myth is about as overplayed as the gloom and doom talked about constantly on the evening news.  And that myth has created a stigma that has formed the barricades that are keeping you from gaining muscle and having that body you want.

Let’s talk about the top 5 stumbling blocks to building muscle bulk and the changes you can make to add some real muscle to your body and get massive results.

#5 – I don’t know what to eat. Contrary to popular belief, building muscle isn’t about eating everything in sight.  You won’t build muscle by eating 3,000 calories of protein and the same amount of fat.  You will however form a nice round belly that you can use in your imitation of a Buddha doll.

To get real results, your meals have to be good healthy meals high in quality nutrients with a balanced fuel supply that contains complex carbs, protein, and healthy fats.  And the daily caloric intake requirements are based on your current weight plus an additional moderate amount of calories for the growing muscle to feed on.

#4 – I don’t know what supplements I need. Supplements is the biggest myth that magazines try to sell you.  I recommend that you don’t fall for the hype.  It will be easier on your body and your pocket book if you don’t.   The most important supplement you should buy is protein.  It is the most effective and provides the best long term results.  Use it to supplement your meals and help you reach the protein requirements of your daily caloric intake.

#3 – I can’t spend long hours day after day at the gym. If this is a factor getting in your way then I have got great news…you don’t have to.  Gym time that is 24/7 or close to that schedule is something left for professional body builders and even then, it’s not necessary for them either.  With a legitimate routine, spending 3 days a week in the gym for an hour to 1 hour and 15 minutes a day will get you the body you want.  You may be seriously questioning my intelligence after that statement but I can assure you that it’s the true.

The reason is because building muscle fast and effectively is about doing the most efficient exercises using proper technique with appropriate rest times.  AND, it does include a cardio workout.  What it doesn’t require is 6 to 8 exercises on the same body part doing 6 sets of 8 reps.  If you were to go to the gym 3 days a week for 1 to 1 hour and 15 minutes and focus on the performing the proper exercise routine the entire time you’re there with no distractions, I can assure you that you will build muscle bulk and see results in as little as 2 or 3 weeks.

#2 – Not motivated enough to stick with a program. This is one of the most common obstructions in attempts made to build muscle.  The first couple of weeks you get all gung ho and full of energy about the new you that everyone is gonna love…or love to hate.  You’re committed and focused and give it your all.  Then after a couple of weeks, you don’t see any change so you get discouraged.  After week 3 or 4, with still no visible results, your energy AND enthusiasm is drained.  Your efforts are lacking and your commitment is weakening.   And by weeks 5 and 6 you are more done than a porterhouse steak that’s been on the grill for 10 hours.

The problem is that without results, it’s very difficult to sustain the drive it takes to build muscle bulk.  So to ensure results, even something evidenced in the first 2 and 3 weeks you need a program that works.  Unless you have received educated instruction in the exercise field; knowing all the right exercises to do, eat the right food, take beneficial supplements, and maintain the proper schedule for training is extremely difficult.   So before beginning your journey to build muscle, get with a personal trainer and set up some sessions.  Or, find a program through other media sources that are proven to work.  Once you start feeling and seeing a difference, guaranteed your motivation with stay with you.

#1 – I am a skinny guy with bad genetics and I can’t build muscle. Again, this is another myth that you’ve been fed like Captain Crunch since you were a little boy.  Now while it may be true that a Rocky Balboa physique might escape you, unless of course you were to take harmful drugs such as growth hormones which I strongly suggest against, you do still have muscle building capabilities.  And this holds true whether you are a skinny guy, ectomorph, slim Jim, or just a plain dude with bad genetics.

It will require a tremendous amount of work on your part but hey, if it were easy, everyone would have that body you’re going to get.  You need to eat right including the number of calories, you need to lift heavy focusing on using the correct form, and you need to concentrate on continued improvement and gains on the weight lifted.

Once you make the changes identified in the areas that were originally barriers for you in your attempts to build muscle bulk, you will see results.  You WILL get that body you want that the women will love and your buddies will be jealous of.

Start using the right program and start seeing results.  Discover more about the program that will work for you at build muscle bulk.  This is for serious muscle builders only.  Click on http://www.squidoo.com/buildmusclebulk to learn more.
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