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Do your arms look like tooth picks? When you take off your shirt do you become a 2D stick figure? Well thats ok, because today you're going to learn how to add some slabs of beef onto that bony frame.
A skinny person with a fast metabolism has to build neural efficiency in his body. WHAT? This means a high frequency of moderately challenging work outs.
I'd recommend 5-6 TOTAL work outs with 3 being FULL body. With the other two-three will be specialization work outs, where you select lagging areas and bring them up. Use my specialization rules for selecting your movements.
It comes down to this: JUST FUCKING LIFT BIG and Eat BIG
INCREASE Your Training RIGHT
You should hit the gym minimum 5-6 times to gain an optimum amount of muscle. Neither train until you are a zombie. Always try to increase your work capacity slightly. Meaning you do a little bit MORE every week. So you can start by training 4 days a week, but increase to 5 then 6 as you become accustomed to the high volume.
Compound movements are your NEW best friends.
Compound movements work the most amount of muscles and if you want muscles, they should be staples in your training. I already said three of your work outs must be full body. So pick 6-8 compound movements and do 3-4 sets each.
Frequency is KEY
Muscle is best added with minimum 5 work outs a week. Its better to do a moderate volume every work out and have fuel for the next work out, then to drain yourself at the end of each work out. So a 45 minute workout done 6 times per week is better than 1 hour done 5 times per week.
Stick to Lower Reps
For compound movements stick to less than 10 reps, with 6-8 being great. For isolation exercises, anywhere from 6-12 reps is a great starting point.
Track Your Progress
Measure your body every 4 weeks so you can track WHERE you are gaining muscle. If an area is not growing after a couple months of training you need to add more volume there.
On Isolation Exercises, Go to Failure on the Last Set
Never max out on deadlifts, but on bicep curls where the weight is light, on the last set you can go to failure. Remember for small muscle groups, FEEL the exercise to get growth.
Give it TIME
Whatever you do NOW will take WEEKS before it shows up on your body. HARD training, CONSISTENCY will produce results in TIME. Thats the TRUTH
Make sure to subscribe below, its free and you can't beat that price. I'm theming my channel, so Mondays will be MUSCLE Mondays, Wednesdays will be WORK OUT Wednesdays, and Friday will be FAT LOSS Fridays! Spread it like the zombie apocalypse.
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