Discover 7 Workout Rules to Build Muscle Quickly
November 9, 2009 by Cecil Kelly
Filed under muscle building
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 choose exercises: If you want to know the best way how to bulk up fast, avoid machines at all costs. Stick to free weights or use your own bodyweight as resistance. Such exercises provide ample motion that is needed for strengthening your joints and muscles. And make sure you lift the heaviest that you can.
How many sets to do per workout: Skinny guys will do well with less number of sets – 12 to 16, that’s all. This will allow you to recover well for the next workout. Lesser stress and lesser chance of overtraining means you can work out with heavy weights without worrying about sore muscles and fatigue after each workout.
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 per set: The range of 8-12 reps that you see in many muscle building programs is not for skinny guys trying to bulk up fast. For you, the range of 5-8 reps is ideal. You can lift very heavy weights with this range which is essential for hypertrophy (enlargement of muscle cells).
How fast should be the reps: High rep speed is recommended for the hard gainers. Slow concentric and eccentric will not help at all. Although the lowering of the weight (eccentric) must be controlled, it should be over in 2 seconds. Don’t count and slow down the process.
How long to rest between sets: Short rest intervals (between 45 seconds to 90 seconds) are for the beginners as they don’t tire out their core motor units. As you gain in experience and begin recruiting a large number of muscle fibers, you’ll need anything from 2 to 4 minutes of rest between sets.
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 read more about weight training, don’t forget to read Cecil Kelly’s authoritative articles on building muscles.
