How to bulk up fast: The ultimate guide for skinny guys part 2

Training & Supplements

Go to the gym three times a week - A three-step muscle building plan

Now that you have your nutrition plan and know how to build weight, it's time to maximize your training. Building muscle is easy. All it takes is:

• Consistency - No fancy workouts. Consistency plays a crucial role when it comes to building muscle mass.
• Progressive overload - You need to get a lot stronger than you are now. No exceptions. There is no "easier" way to build muscle.
• Good tools - Use the best possible exercises whenever possible. The better your tools (exercises) are, the better your results will be.
• Patience - Building muscle takes years - not weeks. Look two years into the future. You can make amazing progress within 2 years, which is why you should stick to your training plan with dedication.

The following three-step plan is just one of many ways to build muscle. It is a very effective approach. Combine this plan with adequate nutrition and you'll see some pretty impressive results.

Here is an overview of the training program:

• Step 1 - Preparation Stage. This is an introductory phase of one month in length. You start with one set per exercise and move on to 2 sets per exercise after a few weeks.
• Step2 - Improvement phase. This is a 5 month phase that will help you maximize your beginner gains.
• Step3 - Build phase. This is the final phase of the program that you will use for as long as your strength gains remain consistent.
• Sets: Perform as many repetitions as possible on each set and only finish the set when you feel that you will not be able to complete the next repetition or your form is starting to decline.
• Weight: Use the same weight for each set of a given exercise.
• Repetition minimum: There is a "repetition minimum" for each set. If you are able to achieve this minimum amount of reps on each of your 3 sets, then it's time to increase the weight the next time you perform that exercise. So if you see a repetition minimum of 8 reps, you will increase the weight if you are able to perform 8 reps or more on each set of this exercise.

Notes on the training

Stage 1 - Preparation

During the first 2 weeks, use only one set per exercise. Use two sets per exercise during weeks 3 and 4

Start with a very light weight for each exercise. It is important that you get a good feel for the form of performing each exercise. Increase the weight when you reach the repetition minimum for a given exercise.

You should not make big jumps in weight, but instead choose the smallest possible increases in weight - generally 2.5 kilos per exercise. Muscle building is a marathon, not a sprint. These small weight jumps will pay off very quickly.

You will train 3 days a week:

• Day 1 - Training session
• Day 2 - no training
• Day 3 - Training session
• Day 4 - Training free
• Day 5 - Training session
• Day 6 - Training free
• Day 7 - Training free

Stage 1 - Preparation
Training session
Exercise	Sets	Minimum reps
Squats	1/2	10/10
Bench press	1/2	10/10
Deadlift with straight legs	1/2	10/10
Barbell shoulder press	1/2	10/10
Rowing bent over	1/2	10/10
Skullcrushers	1/2	10/10
Pull-ups or lat pull-downs	1/2	10/10
Dumbbell curls	1/2	10/10
Leg curls	1/2	10/10
Calf raises	1/2	10/10
Sit-ups	1/2	10/10

Stage 2 - Increasing phase

Continue using the same weights with which you finished the preparation phase. Start with a light and conservative weight for each exercise that you did not use during the preparation phase.

You will train 3 days per week and use the same training days as during your first 4 weeks of training:

• Day 1 - Training session A
• Day 2 - No training
• Day 3 - Training session B
• Day 4 - Training free
• Day 5 - Training session C
• Day 6 - No training
• Day7 - No training

Stage 2 - Improvement phase
Training session A
Exercise	Sets	Minimum reps
Squats	3	8
Bench press	3	8
Barbell rowing	3	8
Dumbbell shoulder press sitting	3	8
Leg curls	3	10
Skullcushers	3	8
Dumbbell curls	3	8
Standing calf raises	3	10
Sit-ups with additional weight	3	15
Stage 2 - Increasing phase
Training session B
Exercise	Sets	Minimum reps
Deadlift with straight legs	3	8
Leg curls	3	10
Flying movements on the incline bench	3	10
Pull-ups or lat pull-downs	3	8
Reverse flying movements bent forward	3	10
Triceps press on cable	3	8
Dumbbell hammer curls	3	8
Barbell shoulder raises (shrugs)	3	10
Side bends	3	15

Stage 2 - Improvement phase
Training session C
Exercise	Sets	Minimum reps
Leg press	3	15
Dumbbell bench press	3	8
One-arm dumbbell row	3	8
Seated shoulder press	3	8
Leg curls	3	10
Dips	3	8
Scott curls with a SZ bar	3	8
Seated calf raises	3	10
Cable crunches or planks	3	15/60 sec.

Stage 3 - build-up phase

Stage 3 is a little more intense and introduces deadlifts and squats with 20 repetitions. For the 20 repetition squats, stop at 20 repetitions - do not increase the number of repetitions.

The training sessions are structured in a heavy, light, medium manner, with Monday being the heavy training day. Wednesday is a light day that focuses primarily on isolation exercises, while Friday is the medium-heavy day.

• Day 1 - Training session A - heavy
• Day 2 - No training
• Day 3 - Training session B - easy
• Day 4 - No training
• Day 5 - Training session C - medium
• Day 6 - No training
• Day7 - No training

Stage 3 - Build-up phase
Training session A
Exercise	Sets	Minimum reps
Squats	3	6
Bench press	3	6
Barbell rowing	3	6
Seated shoulder press	3	6
Deadlift with straight legs	3	6
Dips or skullcrushers	3	8
Barbell curls	3	8
Seated calf raises	3	10
Sit-ups with additional weight	3	15
Stage 3 - Build-up phase
Training session B
Exercise	Sets	Minimum reps
Deadlift	3	5
Flying movement with dumbbells or butterflies	3	10
Leg extension	3	10
Pull-ups or lat pull-downs	3	10
Reverse flying movements bent forward	3	10
Triceps press on cable	3	10
Dumbbell hammer curls	3	8
Barbell shoulder raises (shrugs)	3	8
Dumbbell side bends	3	10

Stage 3 - Build-up phase
Training session C
Exercise	Sets	Minimum reps
Squats	2	20
Dumbbell incline bench press	3	8
One-arm dumbbell row	3	8
Arnold Press seated	3	8
Leg curls	3	10Quick Access
Dumbbell tricep press sitting	3	8
Dumbbell curls seated	3	8
Standing calf raises	3	10
Cable crunches or planks	3	15/60 sec.

Supplements for skinny guys

As with training, you should start slowly with supplements. During the first phase of this program, you might consider supporting your nutritional base with the following supplements:

• A multivitamin
• fish oil
• Whey protein
• Weight gainer (optional)

Weight gainers provide you with a lot of calories and are a convenient option for busy times of life when cooking is not an option.

By the start of the second phase of this program, you should have your diet pretty well under control. Your training will also be consistent and controlled. At this point, it's okay to start trying other popular supplements like the following:

• Creatine
• BCAAs
• Pre-workout products
• Post-workout products

Other supplements that may be helpful based on your personal needs (age, stress, sleep, low testosterone levels, poor recovery, etc.) include:

• Antioxidants
• Formulas to support joint health
• Recovery supplements
• Supplements to promote sexual health
• Supplements to support healthy sleep
• Supplements to reduce stress (adaptogens)
• Testosterone boosters
• Protein bars
• Meal replacement products

Source: https://www.muscleandstrength.com/expert-guides/weight-gain