Weight Lifting Routines
Here's What I've Got For You.
Two guru's who have transformed themselves from skinny weaklings to broad and muscular guys and who now draw every womans eye (and mens come to that!). Add to these, a fitness guru who is reknowned for his ability to take ordinary people and transform them into fit, muscular people, ready to start bulking up.
Here's what's in it for you in weight lifting routines.
- Understanding the terminology
- Novice Routines
- Beginner Routines
- Intermediate Routines
- Advanced Routines
- Plus! If you follow our muscle building program you will:
- Get your body conditioned so that you are fit and able to train
- Teach you the right exercises to maximise your muscle growth and teach you what exercises to avoid
- Teach you how to allow your body to recover and grow at the optimum rate
- Teach you what to eat and when in order to ensure that your body has the right nutrition to build the muscles without adding excess fat
- Show you how to keep yourself motivated so that you are able to smash through the obstacles that stand in your path
- Teach you the importance of progressive intensity
- Show you why consistency will allow you to succeed.
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Dear Fellow Hardgainer
I was your typical 149 pound weakling. But then I uncovered something so powerful, it changed my life forever! God Bless, 
Vince DelMonte |
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Hi, I'm David Butcher, owner of Muscle Building for the Skinny Guy
If you are interested in building muscle as quickly as possible in the comfort of your own home, using simple, rugged and manly muscle building routines that can easily be done first thing in the morning or in the evening without ruining your social life, needing fancy equipment or expensive supplements then this will be the most important thing you've ever read.
Understanding the Terminology
Repetions or reps
- These are the actions - a bench press, a push up. A rep consists of two parts
- Positive (concentric). This is the action part, push or pull where you are working against the resistance of the weight
- Negative (eccentric). This is the return where normally gravity returns the weight to the starting point.
- These are the number of reps you do in an exercise before resting or moving on to the next exercise.
- A series of sets put together to form a workout or part of a workout
- A form of workout where you exercise different body parts on different days - you split your routine so each daily routine works out one or more body parts
- A routine where you exercise the whole body in one workout - unlike a split routine
- The process of shedding body fat to reveal the muscles underneath
Novice Routines
If you've not lifted weights before then I'd strongly advise you to start with an overall body conditioning. This will improve your aerobic fitness to the point where you will be able to spend time lifting weights and not gasping for breath between sets (well actually you'll do this anyway!). Second and just as importantly it will strengthen any areas of your body which are weak and out of balance - this will help you avoid injury.
This phase will in addition allow you to get everything in place without the pressure of the lifting. You need to set a slot for exercise and get into the habit of doing it. You need to learn about good nutrition and start to eat properly.
This period will be a test of your motivation, because it will be hard to make so many changes in your life.
Personal recommendation: Download and use this routine:
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Especially for you, from our fitness guru; Craig Ballentyne, is a full body programme that uses bodyweight only so that you train without expensive equipment.
This introduction from Craig is a must have for the novice or anyone who needs to train without equipment - don't go on holiday or a trip without it! |
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Beginner Routines
If you are in good physical condition and you've been exercising then feel free to jump in here. However don't let your ego get in the way. Working out can and will cause injury. I don't know anyone, trainer or otherwise who hasn't suffered injury and most of the time it's the result of simple, careless mistakes. Don't put yourself three months behind by waiting for an injury to heal instead of taking four weeks to complete the novice programme.
Beginners should be concentrating on core compound, multi jointed exercise routines. Beginners should be interested in only one thing - gaining bulk. This means concentrating on purely the major muscle groups. You should not be doing any isolation work at this point - no bicep curls or anything like it. Those relatively smaller muscles will get all the workout they need during the main workout.
The beginner phase should last until you have bulked up to your overall target mass. This phase may take several attempts since you may want to cut some of the fat that you will put on and then build again.
You need to really focus in this stage on that bulking up. Do not allow your gains to slip by being tempted by isolation exercises.
Personal recommendation: Work with one of our expert trainers such as Sean, below.
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Me, the tiny 125 pound kid with the skinny neck, noodle arms, ribcage poking through my skin... and the big ears. Let me tell you, it wasn't pretty.
I need you to know... deep down inside you... that you can change everything. You can have the life you never thought you could. |
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Intermediate Routines
At the intermediate stage, you will have bulked up to your target mass. You'll have an understanding of nutrition and your experience in the beginner phase will have taught you how to grow muscle.
In the intermediate stage your routines will change. You will still use the compound multi jointed exercises as the core of your routines because you will want to maintain the muscle mass you've gained. But now you will also be adding in isolation exercises to target muscle groups that aren't as well developed as you'd like.
You'll also have an established cardio routine at this point which will help you cut down the excess fat gained in the bulking phases. Remember though that you gaining more muscle and cutting fat is hard to acheive at the same time. Hard, but not impossible and certainly you should have the experience to do this.
Advanced Routines
If you are advanced then you will have an expert level of knowledge in how to grow muscle. You will understand the importance of nutrition, you will eat the right foods at the right time. Your motivation will be impressive.
If you are advanced then you'll understand exactly how to target any muscle group. You will not need anyone to teach you routines. If you do, then you need to go back to the intermediate stage and improve the areas where your knowledge is weak.
Here's What You Need To Do Next
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Check out the programs below specially written for you by our professional gurus, Vince and Sean. Choose one and invest in it once you are ready to start seriously training.
Will it cost you money? Sure it will. It won't cost you a lot and in the long run it will save you money on supplements, wasted gym time etc.
Do you want to be this guy?How the hell can I gain muscle?I've been lifting for over a year, 5 days a week, with a pretty decent work out regime. My lifts are about 1-2 hours a session, and I split my body parts up evenly through out the week. I don't have the money for supplements, and I won't take steroids. I eat 3 healthy meals a day, but for some reason I am not gaining any weight at all, and it's pissing me off. I don't want to get fat, just gain muscle weight. |
You have a choice; spend months or years experimenting and trying to put together a routine from second rate information (second rate because it isn't valuable enough to be worth anything to the author) or do you lay out the cost of a few tubs of whey protein and get something tried and tested by thousands of guys just like you? With the benefit of experience I know which route I'd recommend to anyone starting out now. Just remember that this is a decision that will affect every aspect of your life for the rest of your life? What is the price on that?
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Want to have the body of the guys you see on the covers of the mens fitness magazines? Vince, as you can see above knows how to turn you from skinny to photogenic.
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If you want pure bulk, then our bulking guru; Sean is your guy. He knows exactly how to turn skinny into bulky.
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