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29.02.2016
This mass gaining workout routine has a great combination of shaper exercises to get you ripped, along with proven mass builders to give you more overall size. This exercise routine is a well rounded upper body circuit that will help you guys sculpt a strong and powerful upper chest, thick middle pectorals, traps, and blast your shoulders from several angles.
I use this workout routine all the time to build a stronger and more powerful looking upper body. Your going to be doing 3 sets of every exercise and utilize the traditional pyramid rep scheme. Lets get right into the workout routine and talk specifically about each exercise in this mass gaining workout for skinny guys. This is without a doubt the best upper chest exercise to build a combination of thickness and mass while sculpting and defining. Now that we have sculpted and built mass in the upper chest lets switch gears and work that larger middle pectoral region. Make sure to watch this video as I break down the proper form on the barbell bench press and highlight a few mistakes I see so many guys make when performing this exercise. I perform the diamond pushup regularly until failure to build that sought after upper chest region. The dumbbell shrug (db shrug) is a powerful mass builder that builds thick and powerful trap muscles and indirectly works the middle head of the deltoids.
I like to go really heavy on this exercise and use wrist straps to put the maximum amount of overload on my trap muscles and shoulders. A lot of skinny guys don’t workout their traps enough, but developing bigger trap muscles is one of the easiest ways to get a larger and more muscular looking appearance. The dumbbell Arnold press is the best exercise for building mass in the front head of your deltoid muscles. This exercise is a great mass gaining movement because it involves a full rotation of the hands to build several important heads of the deltoid muscle. Watch the video to see how to perform this exercise, and build rock solid boulder shoulders! To cap off an incredible mass gaining workout – we have one of the best shoulder sculpting exercises. Since your shoulders are pretty fatigued already from the db Arnold press and shrugs – this is a great way to end the workout with a bang and break down the maximum amount of muscle tissue in the shoulders. Since graduating from IMG academy, Troy has over 10 years of self-taught and University Level education in exercise science, Fitness, Nutrition, Anatomy, and radical training techniques. Troy graduated from the University of Central Florida with a Bachelor's in Business and a minor in Exercise Science in August of 2010.
Troy is currently living in Florida and is a Health and Fitness Writer, Fitness Model, Actor, and creator of the Science Of Abs program. The Weight Gain Blueprint program is a step-by-step muscle building program designed to allow skinny guys to pack on pounds of lean muscle mass. Important Legal Disclosure Of Typical Results, Testimonials, And Risks: As with any exercise program, you assume certain risks to your health and safety.
I got into weight training to gain mass and put on weight so believe me when I tell you…when it comes to wanting mass I know EXACTLY where you're coming from. I've got four "no fail" principles that I recommend to people who are trying to build muscle mass and gain some weight. And I'll tell you right up front - these principles are NOT rocket science…these are the basic things you SHOULD be doing if you want to gain mass, yet I see plenty of people only doing one or two of them and wondering why they can't put on any mass!
And by muscular failure, I mean the point where you physically can't perform another rep WITH GOOD FORM - reps done with terrible form don't count!
The best rep range to train for muscle growth, in my experience, is between 6 to 10 repetitions per set.
Training in the higher rep ranges (for the most part, unless you're using specialized high-rep techniques) will primarily work on muscular endurance with minimal effects on muscle mass. So to train for optimum muscle gain, select a weight that will cause you to reach muscular failure in the 6 to 10 rep range. These exercises are not bad exercises; they're just NOT the exercises that are going to give you the results you want.
Basic exercises include squats, deadlifts, bench press, shoulder press, barbell curls, barbell bent-over rows, dips, chin-ups, lunges, and calf raises.
Use these basic exercises consistently for the majority of your sets and you WILL gain muscle.


The amount of calories you require to gain weight will vary greatly depending on several factors, primarily your current amount of muscle mass, your daily activity level and your metabolic rate.
The more muscle you already have and the more active you are, the more calories you're going to need to eat in order to gain weight. In order to keep your muscles supplied with nutrients, you're going to need to eat frequently throughout the day. The idea is to keep feeding your muscles so that they always have nutrients available to grow.
Good protein sources include fish, poultry, dairy, meats, soy, legumes (beans), eggs, and whey. And I'll tell you right now, there's no need to get crazy with your supplement purchases… manufacturers will often prey upon your strong desire to gain mass and try and sell you a TON of supplements you really don't need. If you immediately have to rush off to do errands or some other stressful chore, you're not going to get optimal recovery and that means you're not going to get optimal muscle growth.
If you want to gain mass, you HAVE to do the basic things right…train hard with heavy, basic exercises, eat well and get plenty of rest.
Don't stop yourself before you even get started - make sure you're got these four "no fail" principles down pat!
If you’re looking for the best way to gain weight fast then I highly recommend that you check it out.  You can find it here.
Like I said if you’re serious about learning how to gain weight then I recommend that you check out this awesome website. The TRUTH is, you’re better off making your own weight gainer shake from scratch rather than relying on a store-bought weight gainer. As you know there are a TON of food choices today… This makes it confusing when we have a specific goal to GAIN WEIGHT.
Contrary to what some people believe you can NOT just eat a bunch of random food and successfully gain weight. And in order to gain this muscle, there are certain foods that you should eat, and certain foods that you should AVOID.
I got an email today from Gabriel Lopez who has be using the Weight Gain Blueprint program for the past few months.
Just got an exciting email from a Weight Gain Blueprint user named Gabriel Garay who gained 40 pounds using the program. So I got an email out of the blue from someone who saw the program and wanted to interview me about building muscle.
We want to drill into your head that the best way to maximize your muscle building and anabolic hormones is to overload multiple larger muscle groups in the same workout.
This workout is specifically designed to work the top portion of your upper body through extensive upper chest, trap and shoulder training. This workout will challenge you and help you pack on rock solid lean muscle mass through a great array of mass builders and shapers. This means that you are going to start off going heavy and performing 8 repetitions, and with every set your going to decrease the weight by 5-10 percent and add in a few repetitions. I like the incline db bench press more than the traditional barbell incline bench press because you are able to isolate the upper pectorals better and it puts more emphasis on smaller surrounding muscle groups due to the instability of the dumb bells. A lot of guys make the mistake of flaring their elbows out too much when doing DB presses and they can irritate the shoulder joints. If you want to get the most out of it – you need to lift until failure and push yourself for a few additional repetitions after failure. The diamond push-up will sculpt and define the upper chest region and also work your triceps.
The upper chest is one of the hardest muscle groups to develop – especially for skinny guys.
I have met several naturally skinny guys who were able to build big traps very quickly and it really made their physique stand out. You have 3 separate muscle sections in your deltoids, and the db Arnold press is the best for developing the front head and also working your middle head.
The Db lateral raise is one of the most common shoulder movements and should be a regular part of your training. Here’s a quick 10-minute muscle building breakfast that will jump-start your muscle gains every morning.
Training with heavy weights (relatively speaking, of course - what's heavy for one person may be light for another) to muscular failure is the stimulus that starts the process.


Training in the range below that (1 to 5 reps) will primarily lead to strength gains rather than muscle gains. Doing your sets only up to a certain number of reps and stopping on that number regardless of whether the muscle has been worked or not is a very common mistake made by both men and women alike. In fact, doing exercises like these at the expense of the basic exercises can actually detract from weight gain, especially if you have a hard time gaining weight.
If you go without food for long periods of time, your body will turn on its own resources (e.g.
Whey protein, creatine monohydrate, and the amino acid glutamine are among the most effective supplements. If you can manage it, try to schedule your workouts for when you have a little time to relax after.
As I mentioned above, this ain't rocket science, yet you'd be surprised at how many people miss more than one of these items!
Remember this is the last exercise of the circuit so make sure to push you to 100 percent maximum failure. This is where Troy's passion for health, fitness, and maximizing your genetic potential started. Counting reps and stopping on an arbitrary number will NOT work the muscles fully and will hamper weight gain. Essentially, a basic exercise is an exercise that you can use a lot of weight on and that requires the most effort.
Naturally, these meals will be smaller than your regular meals if you currently eat 3 per day. For example, as a 136-pound person, this would have you eating 109 to 136 grams of protein per day.
One of the best things you can do to help you reach your goal of gaining weight is to learn to relax. If you don't get enough sleep or your sleep is restless, your body will not be able to take full advantage of the growth you've stimulated with your training. Many of my writings come from personal experience and what can help those struggling to lose weight.You May Also Like Resort Style Weight Loss at It’s Best May 6, 2015 Fast Fat Loss 0 Can You Lose Weight Fast? Make sure you pick a weight that is heavy and challenging so that you are failing right around the goal repetition count. Make sure that you are performing this exercise until failure to reap the maximum benefits.
I’ve been working out since September 2011, but have seen a ton of results since starting your program.
They are made to combat those stubborn cellulite areas of our abdomens, thighs, and buttocks. However, we cannot guarantee your results with any exercise or workout program, and results may vary from person to person. Losing weight in these areas always seems to be the most difficult and for most women (myself included) this is where cellulite seems to run rampant.A weight loss gel like the ones listed below are used to combat the fat that is directly under the skin.
That’s why I created “Weight Gain Network.” The most trusted resource on how to gain weight for skinny guys.
However, it must be disclaimed that these testimonials are not claimed to represent typical results with the program. You simply rub on the weight loss gel and let it set for a bit and then you’re ready to go. Placing it around the bottom of my arms where I’ve always had problems and it really seemed to help. They are meant as a showcase of what the most motivated and dedicated clients can do with the program. You’ll need to check with the instructions that appear on the brand that you want to be certain of when and how to use it.
I’ve never heard of the other 2 Reply Leave a Reply Cancel replyYour email address will not be published.
Your results may vary, and you may not get the same results when using this program due to differences in your individual exercise history, genetics, and personal motivation.



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