If you’re struggling to progress in your weight training as a skinny-fat individual, then this article is for you.
Progress in the gym can be tough. This is especially true if you’re of the skinny-fat type like I’ve always been.
While weight training is the key to transforming your body composition, it isn’t as easy as all these Instagram “naturals” want you to believe (they’re snakes).
Here’s the truth that you must first understand: Progressive Overload is the most important part of any weight lifting program. The routine you choose isn’t nearly as important.
Trying to lose weight and look better?
Who the hell isn’t these days… And, with the right fat burning workouts, you can do just that.
Yes, that was a cheesy introduction. It’s also not entirely true because getting lean and shredded is actually a result of your diet.
But, you can definitely improve your physique through weight training and cardio. Both of these two types of training methods are huge topics and countless books have been written about them.
Other than diet, the most important factor in building muscle and strength is this: Progressive Overload.
The key to progressive overload is to FIRST lay out the goals that you’re working towards.
If your goal is to build muscle and get stronger, then it’s progressive overload that will help you reach these goals.
So how do you know if you are on the right track? How do you know if you’re getting stronger and building muscle?
Wondering how long your workouts need to be in order to build muscle?
Then look no further: I am here!
Meaning that I’m here to give my take on this popular topic. Yeah, not the best introduction but it’ll do.
Besides, you’re in a hurry and you’re probably at the gym reading this on your phone inbetween workouts…
Anyway, let me first congratulate you on asking a question such as this one. It’s important!
Workout injuries are the worst. And yet, so many people take the wrong steps when it comes to recovery.
The goal is obviously to get back into the gym without making the injury worse. However, if you go about this the wrong way, your workout injury could become even worse than before.
Let’s look at an example: let’s say you suffered from a bicep tear several months (or years) back. You feel a slight ache in the bicep, but it doesn’t feel anything serious.
You’ve probably been dealing with this slight ache no problem for some time now. However, the question must be asked: why haven’t you been to the doctor? Are you hopeful that it will go away? Do you think it is slowly repairing itself?
Why do body builders constantly chase the pump? Are sore muscles an indicator of muscle growth?
The process of losing fat or gaining muscle can be a huge commitment that takes time and discipline.
During the process, people look for any source of feedback to ensure their workouts are effective.
Of course, nobody should expect to do 20-some push-ups and see a larger chest, but people often believe that they need a muscle pump in order to have an effective workout.
Makes sense, right? To know your muscles are growing they need to swell up. They should be sore! Is this your line of thinking?
Ah yes, the classic PPL split — which means push, pull and legs. It’s a workout split that you perform throughout the week over a course of 306 days depending on how much you can handle.
What’s a workout split you say?
A workout split is a routine that you follow for a certain number of weeks (usually 8-12) before you switch it up, take a break, try new exercises, and so on.
When done with proper form and an emphasis on progressive overload, the PPL Split is very effective. Like any workout routine, progress is the key. If you aren’t progressing on your lifts, you’ll end up like all the other skinny-fat guys who have been “working out” for years.
As with all of my fitness and training articles, understand that I’m not a medical professional.
All I’m doing with this shoulder injury advice is to present you with what I believe helps. You should always consult a professional *in person* if you’re really worried about pain in your shoulders.
I’ve been lucky enough to experience no shoulder injuries in my 10+ years of lifting heavy weights in the gym.
One of the most common injuries you’ll get from weight lifting is elbow pain.
It’s something I’ve had to deal with over the years. It isn’t fun and it can keep you from getting stronger in your key lifts like the incline bench press.
Obviously, I ain’t no doctor. But, I’ve learned several things over the years that can help you prevent elbow pain.
However: if you’re currently dealing with an elbow injury, then it’s best that you take some time of from any exercises that aggravate the elbow.
If you came here expecting a workout routine, you’re going to be disappointed.
This training article is about how you build a stronger, thicker, wider back without all that heavy weight lifting; light weights are just as effective.
You’ll learn how you can achieve muscular development in your back regardless which exercises you choose.
Knowledge is power. What you’ll learn in the next 8 minutes will enable you to create your own back workout routine.