This muscle building workout is a complete 4-12 week training program designed exclusively for hard gainers and skinny guys looking to bulk up and gain muscle and size.
This program is for people who are naturally skinny with a low body fat who cant seem to bulk up. This workout is not for the men's health fitness model cover look, its for people wanting to get huge.
Each step of the workout is explained in the following videos. This workout will give you rapid results in size and strength.
The workout runs over 4 days and splits the body down over these 4 days. It is a really simple workout and each workout only has 3 exercises. The bulk building workout is based on quality and not quantity and 3 exercises are sufficient to build muscle. The exercises used are compound ones that focus on hitter large muscle groups.
Take 2-3 minutes rest between each set, this may sound alot but trust me you are going to need it.
There are 4 workouts per week and you will workout every second day as follows:
Monday
Tuesday
Thursday
Friday
You can change this training split to suit your lifestyle but this is the example that we are going to use.
The first workout looks at training the lower body and the front of your legs and lower back muscles are targeted in this workout.
Workout 2
Chest and back are trained in workout 2 of this bulking up program. Give each exercise 100% of your maximum effort for the best results.
Workout 3
Workout 3 is another lower body workout focusing on the backs of your legs, what i refer to as the hips area working glutes, hamstrings and lower back muscles.
Workout 4
The last day of the week looks at biceps and shoulders. After this workout you would have hit all muscle groups for the week.
If you are thinking of using this program then you should be looking at your diet. There are no secrets to bulking up all you need is a good training routine and a mass building diet. If you need diet tips then you can get some good bulking up diets from this site in the Diet and Nutrition section from the menu on the left.
If you want to get big then you need to think big. You need to train big and eat big. You need to feed your body with food every 2 – 3 hours. Protein is key in this workout. It is simple to gain weight just eat, eat and eat. Try and get at least 40g of protein per meal.
How Long Will It Take To See Results
This is a question that gets asked alot and the answer is it depends. There are so many factors effective progress. The training and nutrition part is easy to talk about but only you can add more weight each workout, give each workout 100% and consistently train each week.
If followed correctly then you should be able to gain around 10lbs or more of new muscle naturally in around 6 weeks from this style of training.
You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.
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How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)! 
