Ok, I've posted this a lot on the "Post Your Pictures" forum, and so I thought I'd get in permanent here:

Due to the complication of muscle tissue, information technology oftentimes takes years to develop quality musculus mass. The fundamental is to be consequent and be enlightened of the following principles:

Bodybuilding & body shaping are built on three factors:

1. Diet
ii. Consistent and Intense Exercise
3. Rest

If you leave out any of those 3, your gains volition be minimal.

Nutrition is the about important cistron, and sadly most people neglect that part of it. I did for years when I started. The bulk of people focus soley on weight training. Although weight preparation is a large component of calculation musculature, better than boilerplate nutrition is extremely important as well.

By going to the gym oftentimes, and training your muscles to the point of "momentary muscular failure", you create microscopic tearing in the musculus tissue and this stimulates them to grow, strengthen and improve. You want to striking failure at some point between the 8th and 12th rep. If y'all're using a weight that you can do 15 reps on before failing, the weight is too calorie-free. If you can barely get half dozen reps before failing, the weight may be likewise heavy. As your muscles get stronger, yous can add more than weight to keep you in the 8-12 range. Frequently you can switch your routine so you do heavier weight with fewer repetitions, only make sure your form stays strict. Consistency is also very of import. Weight training gains are analgous to pushing a car up a loma. If you stop, the car starts to roll back. Muscles merely grow and improve if they're constantly stressed. When the stress stops, or stays the same, they finish improving or even shrink. Change your routine frequently, but don't have too much time off from the gym. At most a week or two if possible.

Here's a website with great data about muscle groups and the exercises that train them:

http://www.exrx.net/Lists/Directory.html

Now that yous've stressed your muscles in the gym, you accept to provide them with quality building materials to repair. This is where the nutrition comes in. Building muscle is similar building a firm. The nutrient you eat are the bricks and mortar for building the business firm. If you program out your meals in accelerate, eating every ii-3 hours while yous're awake, and carefully monitoring your protein, carbohydrate and fat intake, you tin can maximize your musculus growth without gaining noticeable bodyfat. You've heard the proverb "you lot are what you swallow". What would you rather build your house with, concrete or PlayDoh?

Here are ii websites that y'all may find useful regarding nutrition:

http://home.howstuffworks.com/nutrition.htm/printable
http://www.nutrition-factor.com/buildingmuscle.htm

Lastly is residue. The "builders of your house" need time to make the repairs. Not only exercise you lot have to allow at to the lowest degree 48-72 hours between sessions where y'all train the same muscle groups, but y'all should do your best to get a good 6-8 hours of uninterrupted sleep each night. Your torso starts releasing growth hormone about two hours after y'all go to slumber. This prompts the body'southward systems to repair themselves. The more you sleep, the more piece of work can be done.

To assistance you organize all this, make certain you proceed two journals. I for your nutrition, the other for your workouts. A unproblematic spiral notebook will practise (however if you want to be fancy, y'all tin can use a spreadsheet program on your estimator). In the nutrition log, yous'll keep track of the meals you eat, the times you eat them, how many grams of protein, carbs and fats each meal had, and by doing that you'll be able to know at a glance how many calories y'all're taking in and you can adjust information technology accordingly if you're planning to gain, or lose weight. The other journal will assist you continue track of your workouts, poundage, exercises, # of reps per exercise, muscle groups trained, etc. This will let y'all to see how you're progressing and help yous avoid plateauing or having stagnant workouts.

To become yous started, here's an additional article written by Matt Danielson which goes into more detail regarding the concepts I've mentioned above. Matt's a professional personal trainer and he writes manufactures routinely for bodybuilding.com. His article is especially bully for beginners or bodybuilders who've been away from the gym for a while or might exist plateauing and trying to get a new routine going:

http://www.bodybuilding.com/fun/matt88.htm

http://www.bodybuilding.com/fun/printworklog.htm - Bodybuilding.com's Complimentary Printable (and customizable) Workout Log

Anywho, I hope all this helps. Keep on working hard. Call back, we skinny guys tin get big too! We just accept to piece of work a lot harder at information technology.

For example:

This was me at 16:

http://forum.bodybuilding.com/attach...&postid=238257

This was me 7 years later (at 25):

http://forum.bodybuilding.com/attach...&postid=238258

This is me today (over 18 years subsequently, at 36):

http://forum.bodybuilding.com/attach...postid=2130937
http://forum.bodybuilding.com/attach...postid=2365428

Hang in there, you can do it.

Need one more piece of motivation? Here's a before/after video that Fletch made using my progress pictures and some well chosen music:

http://world wide web.skippypodar.net/Movies/Sk...t_11_21_02.mov

Oh, and hither's one final movie I put together for fun:

http://www.skippypodar.net/Movies/Sk...-numberone.wmv

- Skip "

Applied knowledge is power!"