Skinny guys often think that it will be challenging if not impossible for
them to gain a six pack. Is there a six
pack routine that actually works for ectomorphs?
While many people sit and think why would someone who is already skinny be
concerned with a six pack abs routine, in reality, many guys at this lighter
weight do actually want to gain a tighter and bulkier six pack.
If you
are in the process of focusing on building muscle, it is important to remember
that your abdominal area is a muscle as well. The same principle applies to the
abdominal muscles as does to the rest of your muscles and that is to train
them.
One of the largest challenges that people face when they are trying to build
muscle is that they either forget about their abdominal muscles or they work
them out last. Whatever you choose to workout the most or first will often be
built the fastest. In fact, there is no reason whatsoever as to why you cannot
workout your abdominal muscles first, even though there are many who suggest
that this is not the best method.
The next thing to consider when trying to build better abdominal muscles is
that the muscles that you workout the most and hardest will grow the fastest.
The muscles that you work out 2-3x per week will grow faster than those that
you only workout 1x per week. But, the harder that you train your muscles, the
most time that they will need to rest.
Workout Suggestions
The best way to workout your abdominal muscles is to understand the basic
abdominal muscle terms. These are the primary muscle groups in the abdominal
area:
dear sir, my name is samson,i want to increase mybody weight by 15 kg with nice posture. please i want ur advice.
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Weight gain written by Troy , March 04, 2009
Hey samson, I am in your boat. What i have been told and researched is that you need to eat .5 g of fat per pound you weigh, 4 g of carb per pound you weight, and 1.2 g of protein per pound you weigh. So if you weigh 150 pounds, you sould eat 75 g of fat, 600 g of carb, and 180 g of protein a day. Also, you need to get at least 8 hours of sleep a night b/c that is when your body actually "gains" the weight cuz that is when your body repairs itself. It is also necessary to slug down a ton of water (about 4 L/day). Of course, working out also is imparitive. To gain weight, concentrate working out large muscle groups like your quads, chest, back, shouldrs, and your hamstrings. Don't waste time working out your triceps and biceps as they are being worked when you work out your chest and shoulders (triceps) and your back (biceps). Excersises that work out multiple muscles are effective. Lastly, when you work out, I would definitely keep your reps below ten. I do mine at seven or eight. I lift 3-4 times a week and my workouts and sets vary, but my reps stay the same. And your body is different from everyone elses, so what ever advice you get you will have to manipulate it so it works for your body so my advice is not necessarily cut and dried. You will know by your results. If you go hard and you are disciplined, you should be able to gain 1-2 pounds a week. Anything more than that is fat. Sorry for the book.
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Hi Samson written by Jerk , March 30, 2009
Hi Samson. Cut your hair and your strength will grow exponentially.
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Want to gain a weight? written by D , March 30, 2009
My weight is 117 pounds with 5.5 " hight. I am toooo skinny guy. though few minutes of exercises my muscle start giving me pain, that continue for 2 to 3 days. Need your suggestion.
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i need help written by C. Adams , April 29, 2009
i am bout 5'11" weighing 145 i want to be at 165 how can i do that??
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I want to gain weight fast please ): written by Anthony , May 13, 2009
Okay, i know you all think im probably pathetic. Being a 15 year old kid wanting to gain weight, but im 120 pounds standing at 5' 11". I get made fun of a lot because of it, and it just hurts me a lot. I just want to know what ican do to at least get to 160-170 pounds...
i eat a whole bunch of food items, but i can't gain weight..
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Nothing pathetic about it!! written by Tom , June 26, 2009
I don't like the word "skinny". That's just like saying "fatty" and hurts just the same. We don't tell fat people your fat so why should we tell thin people they are "skinny". Go eat a sandwich! If it were that easy for us thin people then we wouldn't be thin, we'd be fat!
The best thing you can do for gaining weight is a proper diet and exercise. Eating 4 to 6 meals a day and consuming the right amounts carbs and protein in each meal. Consume portions of food that are no larger then the palm of your hand as a general rule. There are plenty of sites on the Internet that give good information on food types and nutrient values as well as sites to help you track your progress of calorie intake.
You should eat normally for a few weeks and track your calorie intake then once you get a idea of what your daily calorie intake is then increase your food consumption to add 300 to 500 calories above your normal intake and go from there.
I am no expert, just someone in the same boat and passing on my thoughts which are working for me.
Hope this helps and good luck!
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Need help written by Fernando , June 30, 2009
Hi. I am a 105 lbs and like 5'2 . I have been working lately and I am planning on lifting weights . Can you tell me or give me a good routine?
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Need Help written by John , July 01, 2009
Hi. I am 112 lbs and 5'5. I am about 3.1% body fat...maybe less. is it easy for me to get a six-pack or would it be difficult?
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