| You wake up in the morning and look in the mirror. | | | | certainly don't. |
| Pleased with your appearance? If you more resemble | | | | If your workouts normally include bicep curls, followed |
| the appearance of a long distance marathon runner | | | | by tricep kickbacks, followed by leg extensions, |
| than a world class sprinter, don’t worry, you aren't | | | | followed by chest flys, followed by… you get the |
| alone. You just need to start following these weight | | | | picture, you've got to change this pronto. Remember, |
| lifting rules. | | | | you've only got so much time you are allowed to be in |
| There are quite a few guys who simply have trouble | | | | the gym for. Don't you want to get the biggest bang |
| packing on the lean muscle mass. Whether their | | | | for your buck? Likely you do, so that means focusing |
| hormonal environment isn't quite as favourable or | | | | on compound lifts only. This includes weight lifting |
| genetics was just out to get them at birth, one thing is | | | | exercises such as squats, bench presses, deadlifts, |
| for sure and that's that they need to follow a slightly | | | | rows and military presses. |
| different set of weight lifting methods than those who | | | | Become friends with those exercises and you will |
| seem to grow muscle overnight. | | | | have new muscles in the picture soon enough. Toss |
| Luckily for you, you're taking the time to do your | | | | the five day split program, get yourself on a good |
| research about weight lifting so you won't be destined | | | | upper/lower or full body workout program and you |
| to a life where it seems like a strong wind might knock | | | | have found the key to unleashing new muscle mass. |
| you over. | | | | Now onto the next significant point. Cardio. |
| First, one of the key factors that skinny bodybuilding | | | | Rule # 3. |
| guys need to remember is that they must avoid | | | | I know, I know, you want to be big, but you don’t |
| volume work at all costs. | | | | want to be fat. Let's not worry about that at this |
| | | | point, because you and I both know you are a long |
| Rule #1: | | | | ways from fat. |
| Get in the gym and get out! That should be your motto | | | | Gaining fat weight is going to be more a concept of |
| from this day forward. Repeat it. Breathe it. Live it. | | | | diet than anything else so as long as you are being |
| Weight lifting is a calorie expensive activity and you | | | | smart in the kitchen, you don't need to perform hours |
| need all the calories you can get at this point. If you are | | | | of cardio to remain lean. Cardio is just going to further |
| burning it up in the gym every single day, how do you | | | | burn off precious calories that could have gone |
| expect to grow? You won't. | | | | towards building you new muscle mass. For you, |
| You grow when you are resting and generally, the | | | | calories are a hot commodity and should not be spent |
| skinnier you are, the more rest you are going to need. | | | | on the treadmill. |
| Now, that doesn't mean you should park it on the | | | | If you want to keep up some cardio for general health |
| couch for a few days in between your workouts. It | | | | sake, fine, but limit this to two or three twenty minute |
| simply means that each weight lifting should not consist | | | | sessions per week - TOPS. And make it low to |
| of set after set after set. Followed by a rest break to | | | | moderate intensity as well. The only place you are to |
| talk to that hot receptionist and then back to another | | | | be intense is in the weight room. |
| twenty sets. | | | | So to sum up your new approach to your weight lifting |
| No, you're workouts need to consist of ten-twelve or | | | | sessions - get in, train hard and get out, eat and rest. |
| fewer sets where you are pushing yourself to the | | | | Repeat this process over a few months without |
| MAX. There is no room for sissy, skinny bodybuilding | | | | getting distracted or becoming too much of a party |
| light-weight work in your weight lifting program. | | | | animal and you will make this the year you change |
| Rule #2: | | | | your dreaded skinny bodybuilding image. |
| Ditch the isolated exercises. Who needs them? You | | | | |