You're not exactly the stereotypical 98-pound (44-kilogram) weakling, but you've noticed your build is slight compared to most of the guys at the gym. First off, congrats on possessing genes that keep you skinny. But, yes, we understand you'd like to bulk up and look a little stronger. Getting buff is really where it's at. Well, consider buffness in sight. With hard work and a few lifestyle adaptations, you'll be on your way. Keep in mind, this won't be an easy process. You'll be lifting a lot of weight and drinking a lot of powdery stuff. Plus, it'll take time. But if you're committed, we can help you get there. So where do you start? Begin with specific muscle building exercises that'll pack on mass. Do exercises that'll work at least two muscles groups at once. These include squats, bench presses, dips and chin-ups. Perform the exercises to failure. That means using a weight that -- after 8-12 reps -- you simply can't do anymore.

Concentrate on proper form. Don't jerk and swing through the movements, boost men’s vitality risking injury. The short work-to-rest ratio will be uncomfortable, but it'll pay off. Short work-to-rest means that the time between exercises is minimal so you end up getting more work done in a shorter amount of time. It'll get the fat-burning hormones in your body working overtime. Repeat the entire circuit three or four times. You'll feel spent, but your body will work quickly to restore those muscles, leaving you looking buff. They figure that if three or four days in the gym is good, then five or six is even better. But muscle development is a process of tearing down and rebuilding fiber. If you work out all the time, your body doesn't have a chance to restore itself. Give yourself 24 to 48 hours between workouts to allow your muscles to restore themselves. The time off will allow those tiny muscle fibers to rebuild, making you bigger. Without the rest periods, progress will be slow.

That means you're going to have to have a smart plan of attack. Begin by dividing those muscles into groups: arms, shoulders, back, chest, abs and See details legs. Make sure you're focusing on each of these groups separately to get the most out of your workouts. Let's say you work out three times a week. On Mondays, you'll concentrate on your chest and biceps with exercises like bench presses, push-ups and curls. On Wednesdays, you'll focus on your abs, legs and back with squats, sit-ups and dead lifts. On Fridays, you can go back to your upper body, pounding out some rows or lat-pull downs for boost men’s vitality your shoulders and triceps. A strategic plan focusing on different muscles groups will allow you to maintain your momentum without overworking particular muscles. Some of the largest muscles in your body are in your legs and, as a result, working them out will affect your overall strength and fitness.

That's why it's wise to focus on squats and dead lifts. These two exercises pinpoint the quads and hamstrings but when you're performing the lifts, a lot of other muscles in your body are tensing. It's a hill that levels off at the top. That's great if you're walking up it, but terrible if it materializes in your workout routine. It's quite common, however. You may experience big gains at the onset of a new exercise regime, only to notice that they taper off. Many people assume they've gone as far as they can. To avoid this ever-so-devious leveling off period, be crafty with your body and regularly change your workout. For example, See details concentrate on a similar set of exercises for each muscle group over the course of six weeks. After that time has passed, introduce a new group of exercises, change the number of reps and sets, add some weight or switch up the days that you focus on certain muscles groups.