Muscle Building Program for the Skinny Beginner

Being the skinny beginner in the gym can be challenging for most individuals. Either you will feel motivated to achieve the lean muscle mass gains of your fellow gym-goers or you will feel discouraged because your muscles are puny by comparison.

Well, why fall into the latter category when you can follow the muscle building programe and then be one of the buffed individuals whom future beginners will consider an inspiration?

Man Pointing His Muscles

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Training Program

Keep in mind that, in order to achieve the desired results, you must stick to the program for 12 weeks. Take a week or a couple of weeks off the program and your desire to make the successful transition from skinny newbie to stacked muscleman will be left unsatisfied. Motivation is the key to your success but be sure to look for it inside yourself first and then from your mentors second.

You should adopt two workout programs for overall lean muscle mass building. It should be noted that each muscle building programe involves three phases, namely, a power lift for spiking testosterone levels; a set of isolation and compound bodybuilding exercises; and high-intensity cardio session to melt the fat.

The two workouts and their components are:

1. Workout #1 targets the chest and shoulder muscles as well as the triceps

  • Bench press as a warm-up move
  • Pec deck
  • Tricep extension
  • Hand release press-up
  • Treadmill sprints to burn the fat (4 rounds consisting of 60-second sprints; rest for 60 seconds between each round)

2. Workout #2 targets the back and biceps. Be sure to rest for at least 48 hours after finishing Workout #2; otherwise, you are increasing your risks for muscle and bone injuries, thus, negating the benefits of this muscle building programe.

  • Deadlift as a warm-up move
  • Lat pull down
  • Barbell bicep curls
  • Hammer curls
  • Spinning sprints (5 rounds of 60-second sprints on a spin bike; rest for 30 seconds between each round)

You should ask an experienced personal trainer or bodybuilder about the number of sets and repetitions for each movement. Keep in mind that your requirements will vary depending on your progress.

Diet Plan

The other half of an effective and efficient muscle building programe is the diet plan. There are two general rules in building muscle: first, eat 1 to 1.5 grams of protein for every pound of bodyweight and, second, eat more calories but stick to healthy food sources. Also, your target consumption for muscle building purposes is as follows: 3,000 calories, 300 grams of carbohydrates, 225 grams of protein, and 100 grams of healthy fats. Go for nutrient-dense, high-quality carbohydrates before and right after your strength training and cardio workouts.

Your 6-meal diet plan will look like this in terms of starchy carbohydrates:

  • Meal 1 contains plenty of starchy carbohydrates (i.e., cheesy scrambled eggs with onions)
  • Meal 2 and 3 with little to no carbohydrates (i.e., blueberry almond smoothie and grilled flank steak coupled with tomato bean salad)
  • Meal 4, 5 and 6 contains starchy carbohydrates (i.e., protein shake, roasted chicken with side of quinoa salad; and yams with white fish)

Who says that you cannot have your delicious food and grow muscles with the best muscle building programe? Of course, you can!

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