Skin & Bones

Arora,

Currently I’m at 137lbs at 5′8. I know, it’s bad. But I was at 130. My metabolism is waaaaaaaaaaaaaay tooooooo fast. Can you hook a brotha up with some exercises only Arora knows or created? Or ones whose forms are neglected? How about ‘cho routine ?

Skinny Little B*tch

Answer:

You’re freakin’ skinny bro! HAHAHA– just playin’. Here’s what I do when I need to gain size:

ARORA’s GH ROUTINE How ArorA does his squats…

When I’m trying to get big, I start every week with a series of Growth Hormone exercises. These specific exercises are proven to release natural GH in your system aiding in everything from leaning down to bulking up.

SQUATS

1 set of 12

2 sets of 8 (inc. weight)

1 set of 6 (inc. weight)

*Increase the weight gradually. If the number of reps is easy, add more. If impossible, lower it.

Bench Press - Knees Up

1 set of 8

1 set of 7, 1 set of 6 (inc. weight)

2 sets of 5 (inc. weight)

Make sure the bar is lined up with your nipples. Keep you knees up folded into your chest, it’ll force you to use your core and chest rather than your legs pushing off the ground.

Arnold Press

1 set of 10

2 sets of 8

1 set of 10

I like supersetting these with Front Dumbbell Raises, quick 10 reps after each set.

Front Dumbbell Raise

Power Cleans

1 set of 8

2 sets of 7 (inc. weight)

1 set of 6 (inc. weight)

*These are pretty tricky to get down so I strongly advise starting with very light weight to perfect the form. You’ll still feel like a little bitch when you’re done, I assure you.

Start your week off with a day of that and you’ll bulk up real fast. Also remember to switch up your exercises ever week. For example if on your last chest day you did incline bench press to hit your upper chest, the following week try incline dumbbell presses.

Diet

You are an ectomorph which basically means you lose weight a lot easier and faster than you gain. In your situation I advise simply eating whenever you can! Stay away from fatty oils, extreme amounts of sugar, and processed fast food; rather hearty sandwiches, vegetables, and lean meats.

One key is how you handle your protein shakes. Have a serving of Whey(I use Gold’s)before your workout as well as a serving of Whey after your workout with a serving of fast reacting carbs (fruit, vegetables and cereals rather than rice or pasta). Before bed you should have one serving of Casein, a slow digesting protein you muscles can feed off of while you sleep.