In a perfect world, we wouldn’t have to warm up. We’d all live active lives from birth, and our professions would keep us moving all day. Darkness would send us to bed, and sunlight would wake us in the morning. We could roll out of bed and go for a jog because our bodies would be balanced. The only warm-up we’d need would be a big yawn.
While I’m sure there are some people in the world who live this reality, they are not the ones who google about warming up before their workouts. Most of the people I work with are skinny guys who are trying to bulk up, and many of them spend much of their day in sedentary positions, which can make it riskier to jump straight into a heavy muscle-building workout.
What I hope to convince you of in this blog post is that warm-ups are not only great for improving your blood flow and joint lubrication but can also be used as a miniature workout to balance the body and expand your movement capabilities. Most importantly, a good warm-up routine can
make lifting more fun help you build more muscle!
Note: this is a guest post written by Dr Robin Bhavsar. Dr Bhavsar is a physician with a specialization in urology (the field of medicine concerned with testosterone).
Hey, all. I’m going to be making a lot of gross simplifications to keep this easy to follow and useful for you guys. That said, I have a fair amount of knowledge in this area. I’m by no means the definitive resource, as I’m constantly learning about new things, but I have studied testosterone quite extensively as a urologist, and I have a lot of experience doing testosterone replacement therapy for my patients.
As a urologist, I got quite a bit of general medical training, and also more specifically about testosterone. The greatest thing that helped me build muscle was discipline, but I did find that it helped to know how to improve my testosterone naturally.
In this article we’re going to do something a little bit different. The idea came from one of our members. He started off by saying something fairly controversial. Then, as other members prodded him, instead of backing away from it, he doubled down. And I think his arguments are pretty compelling.
First, let’s set the stage. In our articles about attractiveness, we make the argument that attractiveness is visible health. Being very attractive just takes that one step further. Instead of looking healthy, you’d have to look healthy in a way that truly stands out—you’d have to be conspicuously healthy.
For an overweight person, the best way to build a more attractive physique is to become visibly healthier by losing fat. For us skinny guys, the best way to become more attractive is usually to build muscle. There are lots of objective goals you could set: bringing your BMI to 23 with abs, becoming 50% heavier than your date/girlfriend/fiancée/wife, or building your biceps up to the size of your neck, to name a few.
At first, progress can be very quick. If you’ve read our newbie gains article, then you understand exactly how quick. The interesting thing is that the 80–20 principle applies here. What I mean is that with a small amount of time investment—just a couple months—a skinny guy can usually get to the point where he looks healthy and fit. He’ll look attractive.
Not alarmingly attractive, but attractive.
At that point, progress will slow, and it can take a lot more time and effort to get to that next, very attractive level. After all, looking healthy is one thing, but looking so healthy that people go, “Wow, that dude looks healthy!” is a whole other thing.
But physical attractiveness isn’t the only way you can boost your attractiveness. It’s not even the only physical way that you can boost your attractiveness.
That’s where Rick J comes in.
I will be the first to tell you that chronic pain can really take away from exercise. It’s a huge reason a lot of people do not enjoy activities as much as they could.
Over the years training clients and conversing with fellow gym folk, I’ve noticed a trend in fitness and in sports where a lot of people just push past chronic pain to reach their goals. They’ve accepted it as their norm. While I do respect someone’s ability to get the job done regardless of their pain, I still believe that you can modify your training program to reach your goal and decrease pain.
I do not claim to be a pain specialist whatsoever, and I still refer people to see a physiotherapist if it is a serious injury. However, it’s rare to meet a client who doesn’t have at least one thing bugging them. You learn to tweak things, work around injuries, or even fix them. It’s amazing what well progressed exercise can do.
Not everything requires a doctor visit, pain killers or bed rest. In fact, I believe staying active in a healthy way while recovering from an injury is one of the best ways to recover more quickly.
In this article, I’m going to go over my process of working around chronic joint pain with my clients.
You’re at a dinner party and you’ve just finished telling your uncle how you started going to the gym, got all kinds of sick gains, and then how you lost them all when school intensified and you just couldn’t keep it up.
He retorts, “Max, you just need to get back on the horse.” Uncle, this is actually sound advice and we will listen, but there are some things you need to know. Not everyone gets back on the horse the same way. Heroin overdoses tend to happen more frequently in users who are newly clean because they forget that their body does not have the same tolerance anymore. If you haven’t lifted weights in a while and you attempt the same workouts you once bullied in the gym, you may find yourself on the wrong side of the bullying.
You may also be surprised at how little it takes to rebuild muscle, or how quickly you can do it.
Inside this article we’ll be discussing a quick and safe way to return to the gym and the skillset needed to make you a landmark in your own fitness world.
The three male body types are the endomorph, the mesomorph, and the ectomorph. Endomorphs are stockier and chubbier, mesomorphs are broader and more muscular, and ectomorphs are thinner and leaner.
Or that’s what people say, anyway. Men do have varying heights and bone structures. But do these traits combine together to form the three male body types?
And do different body types benefit from different diets and workouts? For example, is there such a thing as an ectomorph workout or an ectomorph diet? Or do all body types benefit from the same types of exercise and diets?
Sometimes you’ll find an article about how to gain weight that doesn’t quite make sense. It’s not that it’s wrong, it’s just that it’s clearly written by someone who isn’t skinny and who’s never struggled to gain weight. They just don’t get how tough it is for us skinny guys to gain weight.
It’s like an obese person taking weight-loss advice from someone who’s naturally skinny. The skinny guy would confidently say, “Well, yeah, just stop eating. It’s easy. I do it all the time.”
It took me years to realize how much fitness information is really weight-loss information in disguise. It took me even longer to figure out how to convert all of it into information that skinny guys can use. And longer still to break it down into five simple concepts.
This article is written by a skinny guy who has spent the past eight years helping other skinny guys bulk up. If you put this information into action, it will help you gain weight, just like it did for the thousands of members in our bulking program.
What’s the ideal leg size? Most guys have a subconscious instinct to squat a little less, bench a little more. Most lifting programs tell us that we should suppress that instinct. But what if those lifting programs are wrong?
What if this whole “don’t skip leg day” thing is making us think that we should be training our legs far more than we actually should be?
If you’re trying to build a strong, healthy, and attractive physique, how big should your legs be?
A few weeks ago we got an email from a Beastly member, Nick, saying that he had referenced our Ectomorph Aesthetics article on his site. He thought that it perfectly described the physique that women find the most attractive. That got me curious about what his site was all about, so I checked it out.
It turns out that Nick has started up a business teaching guys how to improve their confidence so that they can meet women in an honest, authentic way. This confidence extends to success in business and with friends.
His approach hit home with me.
As a skinny guy, building muscle was so important to me because I thought my skinniness would prevent me from attracting the amazing woman who I wanted to raise a family with, or that it would prevent me from defending her. My confidence suffered as a result, and I approached muscle-building with a sense of desperation.
By the time I met the woman of my dreams, I had gained over fifty pounds of muscle. We spent our first date drinking beer, chatting, and doing handstands in the park.
A couple of days ago my friend asked her what she first noticed about me. I was surprised by her answer. It wasn’t my long hair or tattoos; it was how strong I looked. She even told her roommate about it after our date.
As someone who runs a fitness website for skinny dudes, I wish I could tell you that she fell in love with me because of that strength. It sure made a strong first impression, but I think she fell in love with me because of something else.
Being a strong guy has value. So does being a confident guy. But being someone who can turn a weakness into a strength is the real ticket.
I think it’s amazing how Nick now makes his living teaching other guys how to do the thing he was known for being awful at. He turned his greatest weakness into his greatest strength.
This article might help you do the same thing, and if you’re a single guy looking for love, this could even be the article that changes your life.
Most of us ectomorphs describe ourselves as being naturally skinny and we tend to have a hard time gaining weight. More specifically, though, ectomorphs are usually defined by having narrower shoulders, lankier longer limbs, thinner bones, and a lower body-fat percentage. Being an ectomorph is also associated with having a higher metabolism and a smaller stomach.
If you’re curious about whether you’re an ectomorph or not, there are a few simple tests that you can do. All you need to do is measure the width of your frame, the thickness of your wrists, and the length of your muscle bellies. You can do it at home in just a couple of minutes.
We’ll also cover how the various ectomorph traits affect our ability to build muscle, what our genetic muscular potential is, and how we should approach bulking up.Dive In