Sample Weight Training System
To Build Muscle Fast

Here is a sample weight training system that will work well for skinny guys who have a harder time gaining weight and packing on muscle mass. The system is based around certain principles which I will explain first.

Free Weights, Machines, Or Bodyweight Exercises?

If you want the very best muscle building results your focus should be on free weight exercises, and not machine or bodyweight exercises. To build muscle you need to stimulate as many muscle fibers as possible, and machines and bodyweight exercises don't put your muscle fibers under as much pressure as free weights do.

If you really must use machine exercises in your routine, then use them only to work isolated areas after you've finished your main free weight exercises that work the majority of your muscles.

Although if you're just starting out with a weight training system then machine and bodyweight exercises are fine for the first few weeks or so, just to get your body accustomed to proper exercise form. Remember, start with light weights and work your way up from there. Don't start going heavy from the outset, your body won't be used to it and you could cause serious injury which will keep you out of the gym.

Compound Exercises Are The Best

Compound exercises are those that work the larger muscle groups and stimulate multiple muscle groups at the same time. These types of exercises should form the basis of your weight training system, and they include squats, deadlifts, bench presses, and pull ups just to name a few of the best.

I can't stress how important these compound exercises are! They will put a lot of stress on all your muscles in a short amount of time which is what you want to build as much muscle as possible. They have proven time and time again to be the most effective muscle building exercises of them all.

Lift Heavy Weights And Don't Overtrain.

To stimulate your muscle fibers enough to build muscle, you must lift heavy enough weights so that it is challenging for your body. Your body won't grow if you don't train hard enough and aim to improve each week by either slightly increasing the amount of reps you do on a particular exercise, or by adding more weight to the exercise.

Also, avoid overtraining at all costs. Your muscles only grow whilst you are resting, and you need to give your body plenty of time to recover and grow stronger. I only train 3 times a week, and if you train with intensity and perform compound exercises then this is enough.

You don't want to train when your muscles are still sore, as you won't see good results and you could cause serious injury.

Ok, now that you understand some of the basis here is the sample weight training system I promised. This is the routine I used at the start of my weight training when I was quite skinny, and I was able to pack on a lot of muscle mass in a short amount of time:

Monday - Legs, Abdominals

5 minute warm-up on Stationary Bike
Squats - 2 x 8
Stiff-legged Deadlifts - 2 x 8
Lying Leg Raises - 1 x 8
Standing Calf Raises - 2 x 12
Seated Calf Raises - 1 x 8
Rope Crunches - 2 x 12
Hanging Leg Raises - 2 x 12

Wednesday - Chest, Shoulders, Triceps

5 minute warm-up on Stationary Bike
Bench Press - 2 x 8
Incline Dumbbell Press - 2 x 8
Dumbbell Flyes - 1 x 8
Overhead Dumbbell Press - 2 x 8
Dumbbell Standing Side Laterals - 1 x 8
Bar Dips - 2 x 8
Tricep Cable Extensions - 2 x 10

Friday - Back, Biceps, Forearms

5 minute warm-up on Stationary Bike
Deadlifts - 2 x 8
Pullups - 2 x 8
Barbell Rows - 2 x 8
Lat Pulldown - 2 x 8
Barbell Bicep Curls - 2 x 8
Seated Dumbbell Bicep Curl - 2 x 8

After the name of each exercise I have written the amount of sets to perform x the amount of reps to perform. So for Squats as an example, 2 x 8 means 2 sets of 8 reps.

This particular weight lifting routine is quite simple and basic, but it does produce results and I have used it with a lot of success over the years. There's no need for a fancy workout if you can get great results using simple routines like this one.

Focus on improving each week by either lifting slightly heavier weights, or by doing an extra rep or too on each exercise. Also don't forget about eating properly for muscle gain as well.

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