The best workout plan for skinny guys will have you working with heavy weights and core movements.
In this post I’ll talk about what it takes to build muscle, calorie intake, how to workout, what it takes to succeed, building muscle while traveling, how to get abs and some useful apps.
Let’s dive in.
Lets talk about muscle
What is muscle?
- a band or bundle of fibrous tissue in a human or animal body that has the ability to contract, producing movement in or maintaining the position of parts of the body.“the calf muscle”
- physical power; strength.“he had muscle but no brains”
Whats the best way to build it?
The best way to build muscles is to lift heavy weights progressively over time.
This will lead to an increase in strength and power thus muscle mass.
The best muscle building workouts involve using free weights like barbells and dumbbells.
Using these free weights to perform exercises known as compound movements.
The compound lifts will train multiple muscle groups at once and produce the most amount of muscle.
What about calories?
Calories are very important in the muscle building process.
We need excess calories to build muscle.
These extra calories give our body the nutrients needed to repair the muscles we broke down during the training process.
How many calories do ectomorphs need?
Since ectomorphs have high metabolisms, we need even more extra calories to put on muscle.
I think the best and quickest way to determine caloric needs is to do the following:
- Protein – 1 gram x body weight
- Carbs – 2 grams x body weight
- Fats – 0.4 grams x body weight
Lets do an example for a 180 pound male:
- Protein – 1 x 180 = 180 grams a day
- Carbs – 2 x 180 = 360 grams a day
- Fats – 0.4 x 180 = 72 grams a day
Once you’ve calculated your caloric intake fill in the requirements with some of your favorite healthy foods.
Here’s a list of tasty nutritious foods:
- Cottage cheese
- Lean ground beef/turkey
Knowing how to exercise is important too
Since we already spoke about the types of exercises to do I want to discuss a few other topics.
Rep count is an important aspect many don’t pay attention to.
You see we need to put tension on the muscles in order for them to grow.
So its vital to lift weights with correct form in a slow controlled motion.
Use the 2-1-1 formula to make sure you get adequate tension on your muscles.
Count 2 seconds while performing the first part of the exercise, pause for 1 second, and return to the starting position.
Another thing I want to talk about is increasing weight.
Once you’re able to get 6 slow and controlled reps at a given weight its time to go up!
Increase the weight by 10 pounds. Put 5 more pounds on each side of the barbell or go up 5 pounds in each dumbbell.
Do you really want success?
Are you willing to do what it takes to reach your muscle building goals?
In this post I’ve given you great tips you need to know to gain muscle.
Only thing left is for you to take action.
But before you go I want to share a few tips that will help you mentally.
The first being consistency.
Taking action consistently is a fool proof way to reaching success.
Don’t worry about messing up, it happens.
Whatever you do, don’t stop pushing towards what you want.
Jump over any hurdles and knock down blockages.
The next thing is patience.
Understand building muscle takes time..
You won’t get to your ideal physique in 3 weeks.
It ain’t happening buddy.
Lock in for 18 months and you will see results.
This is a journey for life. Once that 18 months is up set new goals and keep going forward.
On your journey make sure to track everything and read the signs your body is giving you.
Maybe a specific exercise is causing you unusual pain or you notice stomach aches whenever you eat berries.
This is your body giving you feedback.
You need to be able to adjust.
Maybe you find another exercise that targets the muscle or ditch the berries and eat pineapples.
The main thing is to listen to your body & adjust.
I travel a lot, Can I still gain muscle?
Yes, its possible.
Many of us have busy lifestyles but making fitness a priority is a choice we have to make.
Set up a daily calisthenics routine you can do while on your travels.
Watch what you eat
When traveling it’s easy to get caught up in the swing of things and stuff our bodies with anything.
Just remember, avoid fast food!
Do your absolute best to eat whole nutritious foods.
Snack on veggies and nuts instead of chips.
Keep a water bottle handy and steer clear of sugary fruit drinks and soda.
Protein shakes can be very useful while travelling because they’re quick and easy to make.
Make sure to take your other supplements as well.
Multivitamins and fish oil provide provide our bodies with the nutrients we need.
I want six pack abs!
Getting abs is really simple and only requires two things.
First you have to train your abs the right way.
Ab training consists of doing weighted exercises like the cable crunch for 12-30 reps.
Then doing body weight exercises like air bicycles to failure.
Doing this 2-3 times a week is enough to stimulate your abs to grow.
But getting them to show is another thing.
You can have a six pack that’s hidden underneath a layer of fat.
To get them to show you need to get your body fat percentage down to about the 7-10% range.
You do this by eating at a deficit and doing cardio.
Keeping track of your workouts and measurements is easier when you use an app.
I use Strong to record my workouts and keep track of my activities in the gym.
MyFitnessPal is what I use to put together meals and track caloric intake.
Here’s a summary of what we just covered:
- The best way to build muscles is to lift heavy weights progressively over time
- Ectomorphs need extra calories to build muscle
- Use the 2-1-1 rep scheme to make sure you get adequate tension on your muscles.
- Once you’re able to get 6 reps at the above rep scheme increase the weight by 10 pounds
- Be consistent, patient and adjustable
- While traveling watch what you eat and do calisthenics
- To get a 6 pack train them 3x a week and get your body fat % below 10%
- Use Strong and MyFitnessPal apps to track progress
Thats it folks! We covered just what you need to know about the best workout plan for skinny guys.