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Now, the issue of building a very attractive physique has been trending over the years.
The world has been emphasizing on that moderately shredded and toned body that will bring out the amazing shape that everyone craves. So, being fat is abhorred in almost all corners, while being skinny is also not complimented.
Many people seek to build the desired muscle mass because of the health and fitness benefits, while some others do it simply because it makes them look good and feel good.
For skinny guys, it could be a very onerous task to bulk up and build the muscle mass they desire.
Of course, the wherewithal is not there, unlike in the case of the fat guys, where they only need to work and build from what they have. So, it will definitely take more work for skinny people to build something from almost nothing.
Because of this, they tend to feel disadvantaged in this case.
However, it’s all about knowledge and information. There are some exercise routines that will give even the skinniest guy an amazing bulking and muscle mass within a short period of time. This could be achieved when the required dedication to the calendar is applied.
Below, we are going to be looking at a 60-day workout program that is meant to help people that are very skinny build the desired muscle mass. But we know that it will be difficult for anybody to achieve the entire objective with workout alone.
There are some nutritional and lifestyle practices that will assist them to achieve this faster. So, before we explain the workout routine, we will look at some of the lifestyle and nutritional practices that can help in this pursuit.
Lifestyle and Nutritional Practices to Bulk Up
Now, the number one information you need before you get involved in any search for more muscles is that muscles are built by proteins. There is a process in the human body called protein synthesis through which the body stores protein. When your body stores more protein here, your muscles will grow bigger.
However, the human body needs protein for a lot of activities. So, the body is always breaking down these protein reserves. One of the major uses of the protein by the human body is to build hormones, and this happens every minute.
Because of these activities draining the available proteins in our body, there is always less protein for muscle building.
Now, Professor Michael Houston, Ph.D., of the Nutrition Department at the ‘Virginia Tech University’ admonished people in search of muscles. He posited that they must build and store new proteins swifter than the body breaks down the old ones if they must counteract the trend. So, if we want to build a bigger muscle mass or to bulk up, we should definitely consume more protein.
Now, the question is, how do we consume more protein.
The simplest way of getting more protein into your system is to eat meat. 1 gram of protein for each pound weight is approximately the amount of protein the body needs for optimal function each day. This was revealed in a landmark study that was published in the ‘Journal of Applied Physiology’.
The simple translation of this is that if you weigh 150 pounds, you should consume 150 grams of protein every day. When you look at this, it will simply mean that you will need at least an 8-ounce chicken breast, 2 ounces of peanuts, 1 glass of milk, roast-beef sandwich, and 1 cup of cottage cheese. When you go on this each day at this weight, you would have satisfied your daily protein need.
Another fact is that when you must have satisfied the average protein intake per day, you will need to also eat more calories. There is a particular way of calculating the number of calories you will need to eat each day if you intend to add at least 1 pound each week. So, you should get hold of that and make use of it.
Another practice that will help skinny guys on this 60-day exercise routine to gain the muscle mass easily is to work the biggest muscles most times. If you have been lifting for some time, it will be easier for you to gain more muscles when you concentrate on building the bigger muscle groups. This will include the legs, the backs and the chest. This may not be the case with beginners, as they will need to use any workout to achieve protein synthesis.
You are also advised to consume a lot of carbohydrates after each workout session. The research results on this reveal that when you take more of carbohydrates on your rest days, you are on your way to building more muscle mass. Validating this, Kalman said that insulin levels are increased by post workout meals that contain carbs. The insulin in turn slows the rate at which protein is broken down. He recommends banana, peanut butter sandwich and a sports drink.
It is also advisable for you to eat more often. For instance, Houston says that the rate at which the body builds proteins could be limited if you fail to eat more often. So, eating after every 3 hours is recommended.
60-Day Transformation Plan for Skinny Guys
Now, we have actually agreed that for skinny people, getting that desired bulk could seem like looking for a virgin in Vegas. But it does not in any way mean that it is impossible.
In fact, no matter how difficult it is, people have been achieving it all this while. With the 60-day plan we will be enumerating below, gainers and ectomorphs will become stronger and bigger.
According to one of the renowned strength coaches named Greg Nuckols, strength and size are intertwined. He posited that you will always need to get stronger if you intend to grow bigger, and you must get bigger if you intend to grow stronger.
The meaning is that none of them is divorced from the other. So, it only makes sense to train for both of them at the same time.
The 60 days routine involves exercises for big muscles. They will include bench presses, squats and deadlifts. There are many exercises you won’t stray from because those movements are responsible for the growth that your muscle will experience. As you become stronger, your body will be overloaded easily too.
Now, many people see getting on the same types of exercises every day as boring. But the truth is that that consistency is what makes the difference. So, this routine is for those who subscribe to working out hard and huge.
The statutory rules for this exercise routine will include eating more, mixing the lifting with cardio, but on separate days. It also involves following the program as it is given to you without adding or removing anything.
The Workout Plan
The exercises we will be lining out should be performed as a superset. The meaning is that you should do one set of the first workout type, rest according to what is on the calendar and continue with one set of the second workout type. After this, get some rest and continue in that order till you’ve done at least a pair of each of the given exercises.
Now, for the calendar, those letters that come without numbers, mean exercises that should be done once, after which you should rest before doing another set. You are also advised to rest between the workouts. By this, it means you should take out a day to rest between the workout days. Let your schedule include at most three training sessions each week.
1A. 3 sets of 5 reps: Barbell Back Squat
2A. 2 sets of AMRAP: Chin-up or a band-assisted type of AMRAP as much as you can
You should have at least 1-minute rest in between the exercises. When you are through with the main sets, then you can have at least 90 minutes rest.
1B. Continue with at least 2 sets of 8 to 12 reps of Dumbbell Bench Press.
2B. Do 3 sets of 10 reps per arm of the Dumbbell Single-Arm Row. While doing this, you must ensure that at the peak of each rep, a pause of 2 seconds is observed.
After this, you should only rest if you need it. At the end of the main set, you should take a 90-120 minutes to rest here.
1C. Do 3 sets of 12 to 15 reps of the Barbell Straight-Leg Deadlift.
2C. You should go ahead with 3 sets of Cable Core Press. Each set should involve 12 to 15 reps.
If you need to rest after this, then you should take about 90 -120 seconds rest after the superset.
- Do the 3 sets of Dumbbell Farmer’s Walk. Each set should involve 40-yard carries of the dumbbell.
Here, it is advised for you to observe a 1-minute rest between the sets.
1A. Start with the Barbell Bench Press and complete the 5 reps – 3 sets
2A. Do the chin-up. Make it 2 sets of the AMRAP, and as usual, replace with the band-assisted version if the chin-up is not possible
Observe a 1-minute rest in-between and do 90 minutes rest afterwards.
1B. Do 8 reps of Trap Bar Deadlift – 3 sets
2B. Continue with 3 sets of Dive Bomber Pushup. Do 8 to 10 reps in each set
Rest if you feel like. When you have completed the main set, take about 90-120 minutes rest
1C. 12 to 15 reps of Dumbbell Goblet Squat – 3 sets
2C. Get on with the Barbell Bent-Over Overhand-Grip Row. Do 5-6 reps for 3 sets
Pause for 1 to 2 seconds at the peak of each rep.
If you need to rest after each, rest. But after the superset, take the normal rest of 90-120 seconds.
- Do 8 to 10 reps of the Dumbbell Reverse Lunge – 2 sets
Rest for 1 minute after each set.
1A. 5 reps of 3 sets of Sumo Deadlift
2A. 8 reps of 3 sets of Single-Arm Landmine Press
1-minute rest between them and 90-120 seconds rest after the superset
1B. 8 to 10 reps of Barbell Front Squat – 3 sets
2B. 10 reps for each leg of Single-Leg Hip Thrust with Shoulders on the Bench – 3 sets
If you feel tired, rest. Then take 90 -120 minutes after the main set.
1C. 12 to 15 reps of the Close-Grip Bench Press – 3 sets
2C. 10 to 12 reps of the Barbell Bent-Over Underhand-Grip Row – 3 sets
Rest if you need it, and then take the main rest after the main set
- 20 reps of Face Pull for 2 times with 1-minute rest after each set.
Week 2 – 8
Week 2. Do the exercises in the main set 1A-2A for days 1 to 3 with an additional set
Week 3. Do the same as in week 2
Week 4. Do as in week 3
Week 5. Do as in the main set of week 1’s rep for the 1A and 2A, and add heavier loads. After this, you should increase the weight.
Week 6. Repeat week 2
Week 7. Repeat week 3
Week 8. Repeat week 4.
If you follow this routine religiously, you would have achieved more bulk and built larger muscle mass before the end of the 60 days.