Skinny Mans Guide To Bulking Up!

The Skinny mans guide to bulking up!

Here is a simply guide to training for skinny beginners!;

I know that a lot of people that use MP products are relativity new to training and also suffer the same fate as myself, they are ectomorphic.

“An individual having a lean, slightly muscular body build in which tissues derived from the embryonic ectoderm predominate.” Basically skinny!

When I first started training I was around 132lbs, 62kg & just under 10 stone. I was also 6’1′ and only 4% bodyfat which made me very lanky and thin. I decided (like most of you may) to start training up. I have specific goals of improving my rugby and athletics (mainly sprinting.) 1 Year and a bit on I am 182lbs 82kg – a shade under 13 stone and 8-10% bodyfat

Before I went into training I wanted to do research first. I read all the basics and started to follow them.

Once joining a gym I noticed a few things:

1. Beginners will mill around at the gym, picking up the odd dumbbell doing the odd curl.
2. They will take no account as to what they have just done and how many of.
3. They pay no attention to diet (ive burnt off 300cals on the treadmill so I can have another kitkat).
4. They don’t keep a training diary.

I didn’t want to fall into this bracket so went head first into my training. My only source of advice came from a teacher of mine who was extremely well educated and had over 10 years of Body Building experience.

I think experience is everything when looking for advice. Go to your local Personal Trainer and they will give you all sorts of crap for a training program. Research and make your own.

As I was skinny I had to remember 2 things. 1 Lift big 2. Eat big.

I didn’t have time or effort (like I expect most of you don’t) to count everything I ate I just made sure of a few things:

Eat 6 or more meals a day.
3 normal (breakfast at 8 Lunch at 2 Tea at 8).
3 Weight gain shakes ( at 11, 5 and before bed) For a weight gain shake do not fall into the trap of buying off the shelf weight gainers that simply will make you fat (from malto etc, chemically it will act identically to a simple sugar).

The best mix I think I a 70% Oat and 30% WPC80 mix from myproteins customiser. Don’t worry about adding supplements, when you start you only will need protein and carbs, you have years to worry and over complicate yourself with other things.

Now that diet is sorted you have to look into your training.

You want to lift as big as possible, stick to compound exercises and don’t feel you have to do 20 reps of dumbbell curls because you want big arms, it just wont work.

Squats, Deadlift, Bench, Row, Dips, Curl, Press.

That is all you have to worry about, and don’t worry about silly isolation exercises or the need to do ab work (endless situps). They will be a waste of time, calories and effort. Your abdominal muscles will get hit with most compound exercises as a stabilizer anyway.

Aim for something like this:

Day 1 (Mon)
Squat 4 x 6
Row 4 x 6
Dips 4 x 6 (may need to be weighted)

Day 2 (Wed)
Bench 4 x 6
Curl 4 x 6

Day 3 (Fri)
Deadlift 4 x 6
Military Press 4 x 6

Keep CV to a minimum.

Keep the workout under 45 mins, go there to train not chat, if you need motivation look at the mirror!

Make sure you have a good bulky carbohydrate meal 2 hours before you train and a weight gain shake as mentioned above after.

The best advice I can give is to eat big, train big and stay dedicated. Sort your diet out but don’t feel you have to be strict. Try to eat more and often and don’t cut out fats, you will need them if you want to grow. Your best gains will be in the first few weeks of training so make them count. If you start to plateau then re-evaluate your training.

By Tom  Posted at myprotein.co.uk

Malcolm
Peterborough Martial Arts

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