Know How to Go From Extremely Skinny to Healthy Body Mass.

So, you have finally started your first workout to get stronger & build muscles. Now its time to tell you about Workout B that you will do on day 3. If this is not clear, please go back to the last post & read it thoroughly to understand it better. Before I start, please note that muscles don't grow when you work out . They grow when you give them proper nutrition & adequate rest. That's why 5X5 requires you to take a 1-day rest before you do another workout. You just have to do 3 exercises per workout session & take a 1-day rest. Then you do Workout B as I am explaining below. Workout B Squats It has already been described in my last post . As you can see, you squat 3 days a week, every week. Keep on increasing weight once you have achieved proper form & confidence. But, do all 5 sets with the same weight on a given day. You will overload it after 3-4 months. Overhead Press Overhead Press works your shoulders as primary muscle group &

So, we now know that compound exercises are the best bet for beginners. I am now writing about your first workout program that I have found the most effective & easy. We will start with what is known as 5X5. It means 5 sets of 5 reps each. There is a website called  stronglifts.com  which teaches this technique in a simple manner. I have followed this guy Mehdi & his routines have helped me achieve a good part of my physique ( I am far from being a bodybuilder, but from 46 Kgs to 75 Kgs , I know I have progressed well ).  I am explaining this in a language that is a mix of both the contents of this website & my own experience. Please note that Mehdi or the site owner gives bloggers rights to link to his website. Read it  here . 5X5 is the easiest & most effective workout routine for beginners & advanced bodybuilders alike. I still do 5X5 for my deadlifts & squats. StrongLifts 5X5 consists of 2  workout routines A & B . You only need to workout 3 d

Know how to increase the calorie intake/how to eat more to make the gains you want. Now that you have a basic understanding of Diet & Nutrition & the importance of increasing calorie intake, it's time to incorporate this knowledge into your bulking-up plan. Whatever I am posting here is based on what I have done and still doing.  As you know I had been extremely skinny for more than 23 years ( weighing at 46 Kgs and standing 6 feet tall ) & underweight till June 2016. At the time of writing this post, I weigh 74 Kgs. The problem with me is & was that I can't eat large portions at a time. My stomach sends out a signal to stop eating once the threshold is reached in a short time. So, I changed my eating habit and I started eating smaller portions but more frequently. Before you even start to lift weights, make sure you are eating more, eating healthy & eating well.  Below is how to increase your calorie intake so that you can gain weight. I assume you a

Now that you have ascertained there is no liver, digestion or thyroid related problems (or if there were, you have taken action to treat that first), it's time to move on to the second step. I will start with diet & nutrition first because, as they say , muscle gain is 60% diet (& rest) and 40% exercise. The importance of diet is indispensable.  You don't need supplements and mass-gainers to bulk up if you can eat well. A fairly basic principle states that if you are eating (and drinking) more calories than you burn, you will gain weight. At this point of time, you don't have to think about muscle mass or protein intake.  Y ou just have to eat more & more. And you have to eat healthy foods. A little bit of junk food is alright, but you should get into the habit of eating healthy.  I have always had trouble eating large portions. I still can't eat too much at a time. But I eat frequently. That makes it quite easy to up your calorie intake. This post doesn