Alex Ram

There are 7 rules you must follow to create the most effective muscle building training program if you are a skinny guy wanting to bulk up.How to select exercises: Choosing exercises that use free weights and bodyweight is the best way on how to bulk up fast. Never use the machines. You need a good range of motion to strengthen muscles and joints. Also go for the heaviest weights that you can lift over 5-8 reps.How many sets per workout: Skinny beginners do well with low volume. All you need is 12-16 sets per workout to get fast results. Low volume training has several benefits over high volume training. There's no chance of overtraining, you recover well and allow your muscles to grow in the recovery intervals, and you don't feel sore as with high volume training.How many sets to do per exercise: Although most exercisers especially those working out for a long time are prescribed just 1 - 3 sets per exercise, raw beginners need to perform 3 - 5 sets as their muscles need that stimulation to grow.How many reps to do per set: Many muscle building programs are based on the 8 to 12 range of reps but such lifting with lighter weights is not at all beneficial to stimulate a spurt of muscle growth. Skinny guys need to lift much heavier weights that can be lifted only up to 5 to 8 times. Stick to this range to get off the blocks faster in piling on the muscle mass.How much rep speed: Slow is not the way to go, especially for hard-gainers. Speed up lifting and control lowering of weights. Lift in less than a second and lower in about 2 seconds. Slow and deliberate motion is not for skinny guys wanting to put on muscle mass.How much to rest between sets: Depending on the intensity of the exercise, take a rest of a minute to a minute and a half between sets. Advanced exercisers need much more rest - from 2 to 4 minutes. You will need more and more rest as you build more muscle and gain weight.How long to work out in each session: Always work out for a short session of 30-45 minutes. The release of anabolic hormones peaks at around 30 minutes and halts at around 45 minutes. Thereafter the catabolic hormones like cortisol take over and eat away muscle tissue.To find out more about body weight training, don't forget to read Cecil Kelly's excellent and in-depth articles on building muscles.