The Ectomorph Workout Routine That Packs On Muscle


Posted by Craig

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If You Are Not Following An Ectomorph Routine Then You Need To Read This

Building muscle on an ectomorph frame might be difficult but far from impossible. I know you have been struggling and have probably been busting a gut trying to pack on weight and muscle with nothing to show for it. This wont happen if you follow a plan designed to be an ectomorph routine only.

I know how frustrating it can be and if this is you it is time to take a hard look at your workout routine. To many skinny guys that are hard gainers tend to follow the routine their buddies are doing, or following a routine from a popular fitness or muscle magazine.

The problem is, those routines don’t address the issues of guy with an ectomorph physique. Workout plans that pack on muscle for the average guy don’t work for the hard gainer.

For one thing everything is smaller and more fragile on an ectomorph frame. Both muscle and bones of an ectomorph cannot handle the same stress that a mesomorph or endomorph frame can using the type of workouts that are typical in a gym or found in current muscle magazines.

Why typical workouts aren’t for you

The workouts designed for your typical body type will not cater to the specific needs of an ectomorph for one thing the rest periods between sets need to be longer for the skinny guy than does your other body types, that’s why you need to stick to an ectomorph workout.

If you follow the advice on the length of time you should rest between sets that you get in your average gym you will only end up hurting your gains not helping them.

Now we know there are three defined body types either a mesomorph (sort of round and plump) an endomorph (naturally gifted) and ectomorph (skinny, flat chested, small frame).

These are very brief descriptions but you get the idea. Of course people can be a combination of these body types also, but we will keep it simple by sticking with the three.

Your typical workout plan is fine for the mesomorph and endomorph but not for you. They will burn fat and gain muscle with almost any type of workout. But this is not true for the ectomorph body type.

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Full body workout is key

The ectomorph needs to do a full body workout using compound exercises every time you workout, and you should workout no more than 3 times a week for an average of 45 minutes to an hour no more.

Forget the super-sets and the different muscles groups for certain days. You need to do an ectomorph workout routine, that means a very basic routine that will hit multiple muscle groups at the same time. You also need to lift heavy.

If you want to get big then you must lift big I know that’s an old saying but it is ture. You should not be able to do more than 6 to 8 reps of any exercise.  If you can then increase the weight incrementally until you can’t. Do 2 to 4 sets of each exercise.

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Although the amount of reps is up for debate, a lot of ectomorphs thrive when doing between 6 to 12 reps, but I think 6 to 8 is a good place to start. If you feel you are not building muscle fast enough increase you reps.

But remember never go over 12 reps, once you do you are building endurance and not muscle.

You will actually move into a cardio routine that will only increase your metabolism, and since skinny guys already have a fast running metabolic rate you want to avoid cardio. Cardio has no place in an ectomorph routine.

So what exercises do you stick with

The good thing here is it doesn’t have to be complicated. Bench/incline press, squats, dumbbell curls, military press/seated or standing, and barbell rows. These exercises will hit all the major muscle groups which is exactly what you need to build muscle.

There are three things that are vital to building muscle for the ectomorph.

1) Knowing that an ectomorph body responds differently to most workout routines and to   know what routine works for your body.

2) Knowing how much rest you need during the routine and between routines to limit the stress on your muscles so you show growth instead of actually hurting your chances of gaining.

3) Knowing what to eat, when to eat, and how much to eat.

Never give up

I know having an ectomorph physique can be a tough thing to live with. But once you start to show gains you will be ecstatic with your results. Picture yourself with 10, 20, or even 30 pounds of muscle on your frame.

You will be all that more impressive than other guys, because when an ectomorph starts building muscle it appears so much larger.

Even small amounts of muscle mass look so much bigger on a skinny ectomorph frame than the other two body types.

So don’t give up it is not hopeless. When you have a plan that cooperates with your body style you will see results. That means you need to follow a genuine ectomorph workout plan and nothing else. When you focus on that you will see muscle gain that you will be proud of.

A workout routine for the skinny guy

There is an ectomorph workout routine designed by a fellow ectomorph that figured out how to pack on pounds of muscle in fairly short time. But it didn’t happen overnight.

When he finally did discover the workout plan that works for the skinny guy he went from a six foot two 167 pound frame to a 205 pound muscled frame in a little over 4 months.

Now you too can finally pack on the muscle and leave that skinny body behind forever.

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How To Get Bigger Arms: Blast Your Biceps And Triceps


Posted by Craig

If you are a skinny trying to figure how to get bigger arms, then you need to start concentrating on your biceps and triceps. But you first should have gained weight and muscle by following an ectomorph workout routine.

Being an ectomorph you should know by now that you can only pack on weight by following a diet designed for an ectomorph and that you should be doing compound exercises following a specific whole body workout plan.

If you have done this then you should be seeing muscle gain and have reached or are very close to your weight gain goal. If that is the case then it is time to start branching out and mixing up your routine.

You can do this by instead of doing a whole body workout, start concentrating on different muscle groups on specific days. So let’s start with focusing on biceps and triceps and how to get bigger arms.

To have really impressive arms you must concentrate on triceps. Why, because they make up two thirds of your arm size. So the bigger your triceps the bigger your arms, of course we will be hitting the biceps too.

Biceps are what give your arms that strength look. Even if you arms aren’t that strong they will look powerful with well defined biceps.

The warm up

Don’t ever think you don’t have to warm up even if you are only hitting a couple of muscle groups. Too many people think they can jump on the weights and start lifting heavy right out the gate.

The thinking is hey, I am only going to blast arms, so I’m going to get right into it. This is a huge mistake. You will see this the next day and for several days after. You arms will hurt all over and when you go to work them again, and you think you will just work through the pain I guarantee you won’t be able too.

The pain is going to be too much plus you will only do more damage and take even longer to recover. Not warming up will show you how to get sore arm not how to get bigger arms.

So warming up is essential no matter what part of the body you are working.

The warm up session

stretchThis session should be 10 to 15 minutes long. And don’t think if you spend time on warming up that it will take away from your main workout because you won’t have the same amount of energy.

In fact you will be able to go harder and longer. Because of the increased blood flow to your muscles they will be nice and warm and ready to work when you hit the heavy stuff.

Always start with some basic arm stretching before you start any exercise.

For the warm up we are going light with higher reps. You will start with push offs to start the blood flow to the triceps, which will increase blood flow to all muscles in your arms and chest.

Start by standing straight with your palms pressed against a wall, take one step back and fall forward with your palms against the wall again and push off like a push up for 12 reps.

Do this for 5 sets 20 second rest between sets then take a 90 second rest before the next exercise, this rest period goes for all warm up exercises. Next do real push ups 15 reps 2 sets.

Last for the triceps use 15 pound dumbbells and do one arm triceps extensions for 12 reps 2 sets.

Now let’s move onto biceps. Do standing biceps curls with 20 pounds with a barbell 12 reps 3 sets. Next do concentration curls 10 pound dumbbells 12 reps 3 sets. Last lay on your bench under the weight bar and with palms facing in lift yourself as if you are doing a laying down chin up for 10 reps 2 sets.

The warm up is done

Don’t worry about this being so light our only objective was to get the blood flowing and warming the muscles with that accomplished now the work begins.

The workout

how to get bigber armsAt this point you know what the maximum weight is you can lift for both biceps and triceps. So we want to start with 50% of that total. Next we are going to alternate exercises between biceps and triceps without resting in other words supersets.

Once you have finished the necessary reps of each exercise you will rest for 30 seconds between sets, and finally you will rest for a full 2 minutes between supersets.

If you have enough equipment at home or if you are at the gym, and because the weight will be different for each muscle group, have the weights set up and ready to go before each superset.

You will probably find that you are stronger in one exercise than the other so the rep value might have to be adjusted as you go.

You don’t want to work to failure and you don’t want to do to little. This going to be an on gong process so use a journal and track everything. The idea is to get a good burn but don’t burn out this is how you will get bigger arms.

First – using 50% of your total max weight do barbell curls then right into triceps extensions also using a barbell. Do 10 reps each for 3 sets.

Second – using your max weight do concentration curls using dumbbells, and then right into one arm triceps extension also using dumbbells. Now we want to work to failure for 3 sets.

If you are not sure what working to failure is, it just means keep lifting until you can’t.

Third – for your next super set again using the max weight and using dumbbells do hammer curls and then move into a close grip barbell triceps press on the bench. You will work to failure for 3 sets.

Safety tip, if you cannot workout with a partner or spotter, then use your best judgment when working to failure. If you are on the bench then working to failure might not be an option. Again, use your best judgment one or two reps short of failure are fine.

Last – this will really blast your biceps and triceps but there are no reps just do 3 sets of each exercise. You will need a chin up bar so if you don’t have one make one or go out and buy one.

Start by standing on a chair or bench in front of the chin up bar, with your chin even with the bar and almost touching it. You will use a palms in grip shoulder width apart. Now have someone take the chair away or push it back with your feet.

You are gong to hold yourself in place for as long as you can, when your strength starts to give way just keep fighting to hang on and lower yourself as slow as you can flexing your biceps all the way to the floor. Once your feet are flat on the floor you can release.

For the triceps you will do bench dips with your feet elevated using a stool or chair. Start at the bottom of the dip and the go up not to the top of the motion but about two thirds and hold it. Just like the chin up, hold this position until you strength starts to give way.

Then as slow as you can lower back into the start position and rest. These two exercises are more isometric in there application but they will blast both muscle groups.

Well there you have it, if you wanted to know how to get bigger arms this is the routine that will give you massive gains in a very short time.

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Six Tips To Improve The Skinny Guy’s Workout


Posted by Craig

Are you a wanderer at the gym? You know what I am talking about; you see these types of people every time you go. They come to the gym without having any real clue or routine to follow.

They shuffle here and there talking with other people maybe do a set or two of one exercise then they mull around a little longer.

The next thing you know an hour has passed they have done maybe a couple of different exercises and they are surprised at how fast the time went because the workout is over, but did they really do a workout?

Does this sound like you, are you going to the gym without any real plan or focus on what you should be doing? Follow my tips below and put more focus on your workouts and start seeing real results.

One – Prepare for your workout.

By this I mean before you get to the gym know exactly what exercises you want to do. Know exactly what muscle groups you want to hit and why.

Know exactly how many sets and reps you are going to do of each. This will keep you focused like a laser and you won’t be wasting a second of your time.

Two – Nutrition before workout.

You will want to get some good food in your system before working out. I like to eat about an hour before a workout but I wouldn’t go less than 30 minutes. You need to have fuel to put intensity into your workout.

Carbs are a good source of energy before a workout. Some items you might consider are fruit, oatmeal, or Greek yogurt

Of course if you workout early in the morning this can be difficult because of time, try making up a shake the night before that you can blend and drink right when you get up.

Three – Keep track of everything.

Having a workout journal is a must. You want to enter every set, rep, exercise, and weight. The only way to track progress is by knowing where you have been.

This will also help with focus and will give you goals to shoot for. You will be able to track when you plateau with a particular exercise or workout routine and know that it is time to make a change.

Four – Workout time how much is essential.

For the skinny guys knowing how much time you have been working out is very important. Because of your ectomorph body type you know or you should know that your workouts should be no more than an hour.

Knowing that you have to finish in an hour will make sure that you are putting the proper intensity into your workout to get the best results. You won’t waste time talking or hanging around, and you won’t go over this time knowing that longer workouts for the skinny guy will actually hurt your gains.

Five – Don’t forget to drink while working out.

waterI know this is common sense so why do so many people not drink enough during their workouts, because a lot of people get tunnel vision when working out.

They put so much concentration on getting to the next set, rep, or exercise they forget everything else. But you need to stay hydrated if you really want to reach your full potential. Have a 32 ounce bottle full of water when you start your workout and empty when you finish.

 

 

Six – After workout protein.

If you have followed everything above then you need to do one last thing to assure your workout is not in vain. And that is a post workout protein meal or shake.

Wait fifteen to thirty minutes before you eat or drink this meal. It should be primarily protein with some carbs. Your muscles thrive on protein and you have just broken them down with your workout routine. Now you must repair and rebuild.

Most of the people I know including myself go with a protein shake. I have just found that I can handle that better than solid food. After working out hard solid food just doesn’t appeal to me but a shake is liquid so it goes down easier, digests faster, and just seems more appealing.

Whey protein has always been recommended as the best protein to have after a workout because of quick digestion. Mixing it in a blender with along with some fruit will help with flavor and getting in some carbs.

If you follow these tips you will have more focus on your workouts and will see better results.

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Five Muscle Building Rules for the Skinny Guy


Posted by Craig

Why cant I gain weight and muscle is the most common question asked from a skinny guy. So here are five muscle building rules that a skinny guy must keep in mind if you want to see real gains.

As most of us know genetics plays the role of why you look like you do. If you have a skinny mom or dad and you have their genetic make up then most likely you are going to be skinny too.

And of course your metabolic rate has a lot to do with your issues when it comes to gaining weight and muscle. If you are a naturally skinny guy then more than likely you probably have a fast metabolism.

This will definitely have an effect on your size. Because your body burns calories at such a fast rate, this is something you must take into consideration when forming a diet and training routine.

Now since we are talking about skinny guys we are not going to go over all the different types of training routines. Our goal is to focus on what works for the skinny guy to gain weight and muscle. So in this instance there are some things that all skinny guys just have to do.

Now these are the basics that I feel you must follow in order to gain weight. These are not all of the things you can do but I feel you must at least do these to give yourself the best chance to gain.

Basic Rules

1. Are you following the right information

Too many skinny guys are following what everyone else is doing and that is just not going to work. You don’t waste precious energy following a diet and workout routine that is not designed for your needs.

To many skinny guys are taking the advice from well meaning people but ask yourself, does this person have trouble gaining weight? If not then you need to get advice from someone who has your issues. Take advice from a skinny guy who has found a way to pack on the weight.

2. Be precise in setting your goals

Just like a well planned trip that will take you from point a too point b you also need a road map that will plan your ride to weight gain. If you don’t plan out your diet and routine with your specific goals in mind you will find yourself getting side tracked constantly.

You need to know what you’re eating and how it is going to affect your weight gain. You need to know what your training routine is going to consist of and how it will affect your muscle gain.

Too many people are just wandering around eating whatever they want and training haphazardly without specific goals and then they are puzzled when they don’t see real progress. Without proper focus you are always going to be second guessing yourself.

When you have a well planned out program you will know exactly what you should be doing each day.

Everything is designed around one thing, making gains. You will never be second guessing yourself because you know what you will be doing and why you are doing it.

A well defined routine will put structure in your life that will keep you focused on your end goal. This routine will help you develop eating and training habits that will last you a lifetime.

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3. Believe you can do it.

I know how hard it can be to believe in yourself, especially when you think you have tried everything and it just isn’t going to work for you.

Or if you are just starting out, it can be a daunting proposition to go into a gym when you are the skinniest guy in the room. But you have to have confidence in yourself and your routine.

You need to be able to take the criticism that might come from friends and family. A lot of people would rather tear someone down that is trying to improve themselves because they don’t want to admit that they could use some improvement also.

People are funny because of their fears; they don’t like change and maybe don’t want to see someone else improve because they might feel a little less superior in their own life.

You have to have faith in what you are doing will work. You have found the right diet and workout routine that will pack on the weight and muscle, now you need to follow it and have confidence that it will take you to where you want to be. Keep a laser like focus on what your goals are and avoid and negative thinking and negative people.

If you feel more comfortable not telling anyone what you are doing that’s fine. Once you start packing on a few pounds and start seeing muscle gain so will other people.

If they start commenting on your changes even if it is negative, you have seen positive results and this will keep you pushing forward.

Remember this is your life and your goals. If you want weight and muscle gain don’t let anyone stand in your way, especially people who only tear down those around them but never do anything to improve themselves.

Don’t be surprised when these same people start seeking you out and asking for advice on how to build muscle.

4.Workout Advice

Stop taking to heart everything you read in muscle magazines or everything someone tells you in a gym.

Sooner or later a person in the gym or a friend you are working out with is going to tell you, you are doing it all wrong and you should be lifting heavier or doing more sets and reps, or you should be working out longer and more days per week.

And if this person happens to be bigger than you and already has a physique that you are chasing, then you might feel compelled to listen to him.

But this is where the intellectual part of your brain must kick in and resist all temptation to follow their advice.

First of all does this person have your genetics. Do they have the same issues as you? Are they coming from the same place you are? Just because they are big it doesn’t make them right.

Some guys can workout anyway they feel and put on muscle. I know it’s not fair but some guys are just naturally built and with little effort can put on massive amounts of muscle. But your the skinny guy remember?

What works for them more than likely won’t work for you. You have created a routine and you are starting to see gains, yes it might be slow but they are starting to happen.

This is not the time to change everything you are doing on the advice of someone who looks like you want to. Once you have the right routine for the skinny guy you must stick to it to see any real gains.

If you change your routine more than not it is going to have a negative affect, and not only will you stop seeing any muscle gain you will start to loose what you have gained. So stay with your routine and block everything else out.

 5. Workout Less

Yes that’s right. I know this is tough to take, when your motivated to pack on muscle and you start working out you want to do more to gain quicker.

It’s actually difficult to just do nothing, and it seems to go against common sense, but if you are a skinny guy you must do less to gain more.

You have to understand that when it comes to the skinny guy more training does not equal more muscle. Training helps you stimulate muscle growth and that happens rather quickly.

After that it takes recovery and repair for real muscle growth. The skinny guy because of his frail frame and small bone structure needs more recovery and rest time than your average body builder.

That is why it is critical for the skinny guy to workout only 3 times a week for no more than one hour per workout.

You will workout hard and you will lift heavy when you are working out, but you must rest more between sets and between workouts. This will help the skinny guy gain more muscle and in less time.

The other thing to remember is how hard it is for you to gain weight. So the less activity between workouts will aid in lowering your metabolism for easier weight gain.

These are just some of the basic muscle building rules for skinny guys. Stick with them and you will start to see both weight and muscle gain.

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Weight Gain Diet For Skinny Guys: Pack On Muscle And Gain Fast


Posted by Craig

If you are a skinny guy who is looking for a weight gain diet to pack on weight and muscle as fast as possible, I am going to give you the best foods to eat in each category, carbs, protein, and fat the will help you gain fast.

Weight training as we all know it is important to pack on the muscle but without the proper diet it will be like swimming against the current.

You will be doing a lot of work but getting no where fast.

The Right Foods

Eating the right foods and the right amount of each food is the key to packing weight on the skinny guy. Lets face it, most people don’t have much of problem gaining weight, but if your a skinny guy with a fast metabolism you know how much of a struggle it is to pack on the pounds.

The one person who needs to put more focus on diet than anyone else is the skinny guy. So let’s break down the three categories of food and tell you how much to eat of each.

 

 

Top Carbs To Have In Your diet.

  • Fruit
  • Potatoes
  • Beans (also good source of protein)
  • Brown Rice
  • Oatmeal
  • Whole Grain Breads (the more dense the better)
  • Vegetables (anything green)

Stay away from white foods like white bread, sugar, and white pasta, these will only cause your insulin levels to rise rapidly and cause hunger to return with a craving for more bad carbs.

Top Sources Of Protein In Your Diet

  • Lean Steak and Ground Beef
  • Skinless Chicken and Turkey (white meat)
  • Eggs
  • All Seafood
  • Cottage Cheese
  • Whey Protein
  • Pork Tenderloin
  • Greek Yogurt

Top Sources Of Fat In Your Diet

  • Olive Oil
  • Canola Oil
  • All Nuts
  • Flax Seed Oil
  • Virgin Oil
  • Fish Oil
  • Olives
  • Avocados
  • Peanut Butter

How Much Of Each?

So how much do you eat of each? There are of course several points of view on this subject, but we are not here to debate them.

You need a place to start so I am going to give you what I think will help you pack on the weight the quickest and help you with your muscle gain. But remember just a like a workout that you are doing for the first time, the diet too might need tweaking until you find what works best for you.

So use these as guidelines for they are not set in stone. First we need to know how much to eat and there are a couple of ways to calculate that but either way pretty much brings you to the same place.

What you want to do is times each pound of body weight by between 20 and 24. So let’s say you weigh 150 pounds, 150 times 20 equals 3,000 calories. This is the amount you should start out eating on your weight gain diet.

Now you are going to have to give yourself a little time to see results. You should start to see some weight gain after a few weeks, if not you can wait a little longer to see if the weight gain starts kicking in.

Make sure before you start to see if you’re gaining that you are eating the right amount of calories.

If you are and you are still not gaining start to increase your calories by your body weight. So again if you weight 150 pounds you will increase your calorie intake by 150 calories and so on until you start to see weight gain.

Now let’s talk about the percentages. You have 3000 calories to eat each day what percentage of each should you eat? What I have found is that the best percentage for weight and muscle gain is thirty percent protein, thirty percent fat, and forty percent carbs.

Being a skinny guy you can handle more carbs and the thirty percent protein is enough to maintain and increase muscle gain. This of course is our primary focus.

That’s really it. Don’t let’s this be more complicated than it really is. You should be able to take the information above and design a weight gain diet that will help you pack on the pounds and increase your muscle gain fast.

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Ectomorph Diet Break Down


Posted by Craig

If you are an ectomorph then you are probably struggling to find a good weight gain diet to be able to pack on the pounds and turn it into muscle a fast a possible right?

Like all ectomorph’s you have a metabolic rate that burns calories like a furnace on overload. But don’t worry because you can conquer your metabolism and put on weight.

But there are certain principles or guide lines that you have to follow to make it work. So lets look an ectomorph diet breakdown.

All of this you most likely already know or have heard before and a lot of it is commonsense. However are you following the plan? A lot of skinny guys reading this information will say they have heard it all before. Great, but have you really put it into action?

I don’t mean for a few days or even a few weeks. If you really give an honest try and follow the advice set out here, you will start to see real results, but you have to be dedicated.

Ok enough with the pep talk lets get to the basics.

1. You have to eat!!

Not just eat but eat more than your average guy, and you should do this through out your day. You need to eat every 1.5 to 2 hours.

This will allow you to take in the necessary calorie level, which is about 24 calories per 1 lb of body weight. So you have to eat 5-6 meals a day.

You won’t be able to get that many calories into 3 meals a day nor would you want to. And these need to be meals not snacks.

Now you don’t have to eat an entire steak dinner 6 times a day but again they have to be a meal not a protein bar, although it is ok to throw protein bars into the mix.

2.Complex carbohydrates why and how much

Carbohydrates provide energy to get through your workouts. They travel through the liver and are broken down into glucose (blood sugar).

They have a special energy affect on our brains and central nervous system. Carbohydrates are either complex or simple, but the complex is what we want in our diet.

Complex carbs have three or more sugars, simple carbs have one or two. Eating carbs is where you can get a lot of your calories.

Now too many carbs for the average guy will tend to pack on weight too quickly and turn to fat, but the ectomorph doesn’t have to worry about the extra turning to fat because of you high metabolism plus you will be working out.

You can combat your high metabolic rate by consuming more carbs. Of course when we say carbs we are talking about complex carbs, which means vegetables especially anything green, whole grains the more dense the better and fruits.

Any white food like white bread, pasta, table sugar, baked stuff using white flour, should be avoided these are simple carbs and will not help you.

So how much should you consume? This is something that will require a little trial and error until you see what works for you. 150-300 grams a day is considered to be a little high for your average guy who will gain weight at this level.

But because you are an ectomorph looking to put on weight this would be a good level to start at. So for instance 300 grams of carbohydrates equals 1,200 calories.

So if you take your body weight times 24 this will give you a calorie count you should be eating for the day. Now if you’re maintaining a diet of say 40% carbs, 30% protein, and 30% fat you can calculate how many calories of each you should be eating per day.

3. Water is life

waterYou might have heard you need to drink plenty of water to maintain health; I hope you take that point seriously. There is no substitute for water.

The human body is made up of between 60 and 75% water. The human brain is even more around 85%, and your blood which is responsible for sending nutrients and oxygen through your body is about 90% water.

So with our actual physical makeup being of so much water is it really any wonder why water is so important? So the old saying, drink 8 glasses of water a day is very true.

Especially for those of us who are doing an ectomorph workout. Do you realize that by the time you know you’re thirsty you are already dehydrated.

Water will keep your energy level high, which will allow you to put greater intensity into your workout.

And last, if you can afford it, drink spring water or water that is purified either by the company you buy the water from or through filters you install in your home. These days you never really know what you’re getting when you drink straight from the tap.

4. Protein is King

Your muscles are made from protein building blocks called amino acids. So naturally if you want to build muscle you need to eat protein.

But protein does more than help build; you want to eat some protein right after your workout. This will help your muscles recover and heal faster.

Now you can you use supplements but I prefer to stick with natural foods. They will provide a higher quality of protein and of course I like the taste of food more than the taste of pills.

Another alternative would be a protein shake, you could mix some fruit for taste and extra carbs. It is really up to you which way you get your protein post workout but make sure you do.

5. Don’t be afraid of fats

Fats have taken a bad rap through the years mainly because we just didn’t understand them. Of course we have come a long way so now we know better and fat’s are back on the menu. You just need to make sure they are the good fats.

Saturated fats and trans fats you need to avoid. You want to stick with unsaturated fats like nuts, olive oil, and natural peanut butter.

Now you should start reading labels to make sure you are not eating the wrong fats, but I am going to give some advice here that will save a lot of time.

If it is processed, and by processed I mean anything in a plastic package like everything you see in a vending machine or comes out of a box from the market, don’t eat it.

I know that sounds like everything and it pretty much is everything that is bad for you, so you are going to have to decide what’s more important, weight and muscle gain, or eating junk.

Here is a simple way to eat right, always thinking of eating as close to the farm as you can. Is it natural, did they pick out of the ground, was it raised on the farm? If you eat according to this simple outlook, you will eat correctly 99% of the time.

Well that is a basic breakdown of what an ectomorph diet should include. Use this to put a proper diet together with a workout routine and you can pack on weight and muscle quicker than you might think.

If you a skinny guy and you want to pack on pounds of muscle in record time

Check Out This FREE Muscle Building Tips Presentation


Finding The Perfect Rep Range


Posted by Craig

No matter what you are reading or who you talk to, most weight lifters have their own opinion of what the “best” rep range should be to allow for maximum muscle stimulation and growth.

In this article I’m going to clear up the confusion once and for all and teach you the truth about choosing the most effective rep range for optimal muscle-building results.

Now a day everyone has an opinion on how many reps you should do for optimal muscle gain. I am going to give you some information that will help you decide on the best rep range so you will see results quickly and help you pack on the muscle.

The heavier the weight and the lower the reps are the key component to stimulate muscle growth. But how heavy and low in rep count should you go? Well the idea is to pack on muscle right. So we don’t won’t to go to low. You will build strength at very low reps but you won’t pack on muscle as quick

So the optimal range of reps is between 5 and 8. You want of find what works best for you in this range. So make sure that number on the weight isn’t so heavy that you can get 5 reps for 3 to 4 sets, and the weight is not so light that you will be able to do more than 8 for the same number of sets.

The question now is why did we settle at this range?

Well, first when you keep the reps in this range, your sets should only be about 30 seconds long. You must put in an intense effort if you want to see muscle gain. Because you are using a lower rep count your sets will be done quicker, allowing you to have more concentration on your efforts.

Training with passion and high energy is the only may to have a major impact on muscle growth. Because the rep count is low you will be able to train with super intensity for those short bursts during a set. Your focus will be keener.

See How A Skinny Guy Packs On Muscle Click Here Now

Second, this kind of workout helps increase muscle stimulation. Your muscles have slow and fast twitch fibers, but only the fast twitch fibers have the real potential for growth. The slow twitch fibers have the stamina for bearing the stress of long workout routines but not a lot of potential for growth.

The fast twitch fibers will engage when you are putting in an intense workout with heavy weight and using short bursts of energy. Fast twitch muscle fibers has mitochondrion which is an organelle in the cytoplasm of cells that produces energy. So if we use a low rep range and heavy weight we will effect this energy in the muscle causing a dramatic gain in both muscle and strength.

Lift Heavy and Build Muscle

By keeping between 5 to 8 reps you are able to lift heavier than you would if you went for more reps. more reps would aid in endurance but our goal is to pack on muscle.

Like I said earlier the lower the rep the more strength and although you will get bigger if you strength train however, your muscle growth will be slower. The 5 to 8 rep range simply allows you to have the best of both worlds, gain strength while building muscle quicker.

OK so we have decided a rep range between 5 and 8 is optimal for muscle growth, but is that range right for every muscle group? There is some debate on this so let’s talk about guide line so you have a place to start. But like any exercise program you need to find what works best for you but you do need a place start.

There is debate on how many fast and slow twitch fibers someone has and that everyone is different. And although you cannot change the type of fiber you have from one to the other, the type of training you do can increase the amount of space taken up by the fiber within the muscle.

So this leads us back to why we want to train with intensity and rep count we are using. And because our training with lower reps and heavier weight allows us to train at a higher intensity we can affect the fast twitch area in the muscle by increasing it. So you can take a muscle that was 50% slow twitch and 50% fast twitch and turn that ration to 75% fast and 25% slow.

Bottom line is you will increase muscle mass and strength while increase the fast twitch area in your muscles leading to more muscle growth.

Now with all that being said the only exception to the rule is the ectomorph or skinny guy. Although the rep range talked about in this article can benefit the skinny guy.

Most skinny guys should be between 7-12 reps for all exercises. Plus rest periods and diet are a completely different ball game for the skinny guy.

Want to hear how a skinny guys packs on forty pounds of muscle in less than six months?

Click Here And Listen To Skinny Vinny Tell You How


Skinny Guys Build Muscle – Welcome to Weight Gain Reality!


Posted by Craig

Summary: Below is an article on how the skinny guy can gain weight and pack on muscle. It talks about diet, calorie intake, and some workout techniques and advice. If your a skinny guy looking to pack on muscle one of the best programs we have found is no nonsense muscle building. The article begins below, enjoy.

 

Skinny Guys Build Muscle – Welcome to Weight Gain Reality!

By Jack Huntington

Can skinny guys build muscle? Of course they can! I know that if your a skinny guy you may not buy into this notion and just blame your skinny genetics. But there are proven ways for skinny guys to build muscle regardless of any genetic disposition.

When it comes to gaining weight the advice that is constantly handed out is to “just eat more” but if your a thin man then you know that eating more is only one side of the coin. The problem with the advice to “just eat more” is that skinny guys usually have a metabolism that is about as fast as a Ferrari. So it makes it hard to put on any weight when your system just burns it up.

But saying that for skinny guys to build muscle you will need to increase your food intake but it needs to be the right kinds of foods. It is very important as a skinny guy to increase your calorie levels. The best thing to do is note down all the calories you eat in a typical week. You can get this information on the back of most food items. At the end of the week average out how many calories you are having each day and then increase the amount in a strategic way and note any differences in size and shape over a week period. A good increase to test would be 500 grams of calories per day for a week. If at the end of the week you do not notice any difference increase by another 500 grams and keep testing.

Protein is important but when your a skinny guy looking to bulk up calories are much more important. Calories are what will add weight to your body not protein.

After finding the ideal amount of calories for your body you will then need to start doing exercise so that you do not get fat. The best exercise for skinny guys to build muscle is weight training. But not any weight training! You will need to be following a program that is right for you body type. Being a skinny guy this will usually be a training for the ectomorph body type. An ectomorph typically has long limbs, low levels of muscle mass and a fast metabolism. It is important that you pick the correct workouts to get the best results possible.

The best workouts are ones that use compound exercises and supersets. Also they should be under one hour maximum per workout and be done three times per week to allow proper recovery.

Once you have found a workout program that is suitable for your body type you should also consider cutting down on any cardio you may be doing and just focus on your workouts. The reason is that cardio just speeds up your already high metabolism system and burns up many calories which you need for gaining weight. Cardio is extremely beneficial for health benefits but wait a couple of months until you add more muscle and bulk to your frame, then you can add it back in.

So using these guidelines skinny guys build muscle with ease, precision and in a natural way. Just stick to your diet and exercise program and reap the rewards.

If your sick and tired of dealing with being super thin then it is time to do something about it. There is a whole system that has been designed exclusively for men in need of weight gain and it teaches in a step by step manner how to pack on weight and muscle fast. If you want to receive mind blowing results then check out Skinny Guys Build Muscle

Article Source: http://EzineArticles.com/?expert=Jack_Huntington
http://EzineArticles.com/?Skinny-Guys-Build-Muscle—Welcome-to-Weight-Gain-Reality!&id=3366098

Article ends here.

I hope you enjoyed the above article.

If you are looking for a program that will help you with weight and muscle gain, if you are a skinny guy who has been struggling, Click Here and check out No NonSense Muscle Building.

 


What To Eat To Gain Weight And Build Muscle

Are you underweight and don’t know what to eat to gain weight? Are you one of the thousands that spend money each and every month on weight gain supplements?

Gaining weight can seem like climbing Mount Everest to a skinny guy. If you have a true ectomorph body type then know what it is like to eat everything in site and not put on a pound.

But there is hope if you eat the proper foods in large enough amounts while following a workout plan designed for the skinny guy, you can  pack on the muscle. Numerous people are always looking for the quickest ways to gain weight but don’t know what to eat.

Ingredients to pack on muscle

If you truly want to learn what to eat to gain weight and maintain it, you need a diet rich in calories and protein combined with a workout plan that will  pack on weight and muscle.

It is a must that you understand the best way to get there is by a regular weight-training regimen that incorporates proper diet will help you accomplish your goals in the fastest time.

If you are looking for the best weight gain supplement for you, take into account your diet and exercise routine before making a decision.

SupplementsWeight gain supplements can be very beneficial when used in conjunction with the proper diet and a weight training routine. Of course a good workout program will tell you what supplements really work and which ones are a waste of money.

This is critical information, because you will be shocked to find out just how many supplements are completely unnecessary and are being pushed by muscle mags because that is how they make money.

Just remember, the major part of your caloric intake and protein consumption should come primarily from the foods you eat each day.

Some people tend to Substitute a weight gain supplement for a meal, in my opinion this is never a good idea. Your body needs and thrives on the natural nutrients found in lean meats, poultry, fish, vegetables, and carbohydrates.

Again some Weight gain supplements can be used effectively as a weight gain aid above and beyond your normal diet. But they must be used to supplement your diet, and never replace it.

A diet consisting of large amounts of protein, fats, carbs, and high in calories is essential to any weight gaining effort aided by weight gain supplements.

barbellIf your going to build new muscle tissue then you have to Train with weights, and a good time to use a weight gain supplement, especially a protein drink is after a workout to help you recover.

Between meals, or as a snack is another good time to use your weight gain supplement
but again, never use it to replace a meal. Protein is critical and a major component of any diet designed to add body weight. Lean red meats, fish, poultry, and eggs are excellent sources of protein.

Learning how to eat when you’re a skinny guy is also very important. Several small meals per day containing large amounts of protein are crucial to your weight gaining effort.

The question of what to eat, how much to eat, and how often to eat, to gain weight is not as  complicated as some believe. Aside from plenty of protein, fats and carbohydrates are a big part of any weight gaining diet.

Too many skinny guys eat lots of junk of food because they think this will help put on weight. The sad fact is it might put on weight but it will be fat and go straight to your gut. Have you ever seen a guy who is skinny everywhere except his belly?

This will not help you put on healthy weight that can be turned into muscle. By avoiding sweets and empty calories, and eating a protein rich diet along with the proper fats, and carbohydrates you will give your body the fuel it needs to add body mass and build new muscle tissue.

A lot of skinny guys find it difficult to stick to a weight gain diet because of the amount of calories they need to take in. If this happens to you try eating five or six smaller meals per day instead of the normal three large ones.

Even if you have to eat eight times a day you will find it easier to take in the amount of calories necessary to gain weight. Keep in mind that a piece of chicken and a baked
potato is always better than a shake, bar, or pill.

If you do decide to use a weight gain supplement, make certain you consume adequate amounts of food each day in addition to the supplement.

The best time to use weight gain supplements to give you added protein and calories is immediately following weight training. Always be certain your diet contains all the required elements of protein, fats, and carbohydrates and remember to use weight gain supplements wisely.

Learning what to eat to gain weight and build muscle is a relatively simple task. Increase your calorie intake and make certain you are eating healthy, protein rich foods.

This combined with muscle building program designed for the ectomorph alone with plenty of rest should allow your body to bulk up effectively and help you maintain your new body shape.

Are you ready to pack on the weight and build muscle faster than you thought possible?

Click Here Now to Visit No-Nonsense Muscle Building

No Nonsense Muscle Building Review


Posted by Craig

Below is a review of No-Nonsense Muscle Building

Click Here to Visit the Official Site

There is a lot of false and misleading information out there when it comes to bodybuilding. All the supplements pushed in the muscle magazines and all the different equipment hawked on TV that is all supposed to get you in the shape of your life, it is hard to decide on what will work best.

Vince Delmont’s No Nonsense Muscle Building program does its best to cut through what doesn’t work and he gives you an unbiased opinion on how not to be taken in by the supplement sham or why you shouldn’t run out an buy the next new pc of shinny equipment on the market that is supposed to be the next big thing in muscle gain.

 

Truth From A Former Skinny Guy

Vince Delmonte was known as skinny Vinny before he found out how to pack on muscle. Like most people Vince was following the workout advice you find in most muscle mags.

Unfortunately these are the same magazines that tell you that you need all these different supplements to really put on the muscle.

But like Vince discovered, these magazines are owned by supplement companies so are you really getting unbiased advice? With this in mind he decided to do some research and started developing his own system.

Vince Delmonte

Vince Before No Nonsense Muscle Building

This system allowed Vince to pack on forty one pounds of muscle in 6 months. In his own words he went from a scrawny 149 pounds to a muscular 190 without the use of drugs only using the few supplements that really work, and all this was done training only 3 days a week.

Vince Delmonte

Vince's Transformation After No Nonsense Muscle Building

Click Here To Visit The Official Site Of No-Nonsense Muscle Building

This has allowed him to become a champion fitness model in only his third show. This impressed the International fitness magazine Maximum Fitness so much that they decided to do a two page spread on Vince’s incredible body transformation.

The Major Difference

If you have ever worked out you have probably gone to the gym and followed what ever your buddies were doing, or maybe a trainer from the gym gave you some direction.

Decide on some exercises, how many sets, and how many reps for each right? This is pretty typical of most people who want to get into shape. But unfortunately they see little progress and soon give up.

The big reason is because bodybuilding is so much more that just a workout. That is why the No Nonsense Muscle Building system goes beyond the workout, and is a complete body building system that covers all the bases.

If you want to really get in the best shape of your life especially if you are a skinny guy you need to know how your body type responds to training, diet, and the right frame of mind. This is critical for the skinny guy because the workouts out there do not address the skinny guys issues.

Vince knows what these issues are first hand and has developed a system to address each and every one of them.

What Does A No Nonsense Muscle Building System Look Like?

Complete No Nonsense Training Package

This System Leaves Nothing Out

Like I said above, a workout will give you the exercises to do and the number of sets and reps to go with it. But a properly designed system will go beyond that.

Types of exercises – There are so many different types of exercises that hit different muscle groups. A good system will show you exactly what exercises to do for each muscle group.

A system will tell you why certain exercises will give you the maximum results for a specific muscle or muscle group. Do you know why if you’re a skinny guy you should be doing full body workouts?

Do you know why working out less can be more effective and build muscle quicker? A good system will have the answers to these questions and more.

Is it time to rest?

If you have been training for any period of time you know that rest is critical to build and maintain muscle, but do you know the proper amount of time to rest between sets and workouts?

This is very important for the skinny guy. If you have been following advice you found in a muscle mag or from someone in the gym, No Nonsense Muscle Building will show why you need to change now.

How not to get hurt

Jumping into a workout without proper guidance can lead to all kinds of injury. Not knowing how to train properly and the desire to get big quickly will put you on the side lines.

A good system will address the issue of injury prevention. Inside the No Nonsense Muscle Building Vince Delmonte will get down the basics of what you can do stabilize your core, address any muscle unevenness, how to identify them, and how to make sure you strengthen any weakenss.

Last but certainly not least

Diet is the most critical part of workout system. You might have heard the expression the bodybuilding is 50% workout and 50% diet.

But a lot of experts today are favoring the diet side even more. If you don’t have a proper diet in place before working out, you are literally doomed to failure before you start.

The skinny guy’s diet is even more important because of the amount needed to pack on weight in order to build muscle. Nobody knows this more than “skinny Viny”.

He will show you what exactly the right foods to eat and how much to eat to give you the best chance to build muscle quickly.

A system will address everything we talked about above and more and the No Nonsense Muscle building system does exactly that.

Is this system right for you.

This system was designed by a skinny guy for skinny guys who want to be able to fight their genetics that keep them skinny so they can over come and pack on muscle.

Although this happens relatively quickly, it doesn’t happen overnight. There is effort that needs to be put in, and you need to follow the system. You need to stick to the diet plan hit the weight room and do the exercises.

Now I know this sounds like common sense but too many people think they just need to buy a product and magic happens.

Sorry but that’s not the case now nor has it ever been. You need to put in the effort and you will see the reward. If you are really not ready to commit then don’t waste your time or money.

That might seem a little harsh, but you have to understand that a great body doesn’t come with out work.

So if you a ready to put in the effort this system could be for you.

Some bonuses

Vince has included some bonuses to make the offer more attractive. As of this writing the bonuses were still available, but I don’t know how long they will offer such an extensive list of extras.

So what do you get besides the No Nonsense Muscle Building 201 page body sculpting manual?

You will also get 12 mind blowing bonuses.

So let’s get to the bonuses

Hot Bonus #1
Beginner-Intermediate 29 Week Intensive Plan
This first 29 weeks is the exact way Vince trained when he gained 41 lbs of muscle in six months.

Hot Bonus #2
Advanced 29 Week MaxPower Plan
For those who consider them self an advanced trainer then consider this a once in a lifetime opportunity.

Hot Bonus #3
Upside Down Training
A unique preparation program to GUARANTEE and jump start your success…”

Hot Bonus #4
Empowered Nutrition
Five 84 Day Healthy Mass Meal Plans. Eat to grow huge!

Hot Bonus #5
The Insane Exercise Demonstrator
Every exercise to work out in your home with limited equipment or in a fancy commercial gym…I got you covered.

Hot Bonus #6
The Metabolic Growth
No more navigating through the harsh jungle of energy balance equations!

Hot Bonus #7
The Supplement Watch Files: Vince’s Personally Reviewed Nutritional Collection
Never get scammed by the supplement mafia again! I’ll tell you what to use and what to leave on the shelf for the next sucker.

Hot Bonus #8
The Exclusive Unforgivable Bodybuilding Sins Audio Expose
Find out where you have been a sinner and how to stay away from the confessional stand…

Hot Bonus #9
Instant 24/7 Fitness Coach
That’s right. Access a database of every single question imaginable and get your answer within seconds.

Hot Bonus #10
Unlimited E-Book And Program Updates
You’ll never be “out of the loop.” You’ll always be well armed with up to date info!

Hot Bonus #11
No-Nonsense Muscle Building DVD
Unlike phony marketers posing as trainers, you get to see me work up a heck of a sweat taking you through the entire program step-by-step.

Hot Bonus #12
No-Nonsense Private Member Zone
This is the crown jewel of the entire program and where you’ll find all the social support you need

Vince also offers a 60 money back guarantee so you risk nothing.

Click here to go to the official No Nonsense Muscle Building.

I hope you enjoyed this No Nonsense Muscle Building reveiw.

Please use the links above to go to the official site and avoid the fake “free download” no nonsense muscle building sites that are only looking to steal your personal information or worse infect your computer with a virus.


Ideas To Mix Up Your Routine


Posted by Craig

Mix Up Your Routine and Kill the Boredom

Everybody sooner or later gets tired of their routine, so here are some ideas to mix up your routine. You know you are getting bored when you have to seriously motivate yourself to start your workout, or you find it easier to start missing workouts.

When I get a bad bout of boredom, I will sometimes miss weeks and even months of training. This is obviously a bad thing. You loose muscle mass way faster than you put it on.

This can lead to all kinds of bad habits, because once you let your workout go then who cares about diet? Next thing you know you are starting all over again.

Don’t let this happen to you. Here are some ideas to help you mix things up and keep you on track.

Change your grip

Something as simple as changing your grip. This isn’t as exciting as some of the other things you can do but changing your grip can make a difference.

Most people while working out on the bench press hold the bar the same way they would hold a baseball bat. Their thumbs are wrapped around the bar. Try keeping your thumbs pressed against your index finger with palms up. Now don’t worry about balance you will have just as much control as the former grip.

You might have to adjust your wrists a little but you will have plenty of balance and control.

There is an argument to made among bodybuilders that this is really the way you should be doing your bench press workout, because it causes more engagement of your triceps and chest muscles.

The reason those muscles get more work is that fact that your forearms aren’t putting in the effort necessary like they do when using the other type of grip.

Go from super to tri

I am sure you have heard of super sets, where you do two different exercises without resting in between.

Well we are going to take this up a notch by doing three, basically a triset. This is great way to hit smaller muscle groups like the triceps and bicep by allowing you to hit them from three different angles.

So for example if you were to hit biceps you could do concentration curls, hammer curls, and reverse curls. This would force you to change hand or grip positions on each exercise hitting a full range of motion that will affect both the short and long head that make up the bicep.

Same goes for the triceps. You can mix it up between straight bar pull downs, over head triceps extension, and cable pull downs. Again it forces you to change your grip position hitting more aspects of the muscle group.

Try doing this for a short period and I am sure you will feel a larger pump than normal in the muscles you are working.

Change up split routines

Have you been doing a split routine for a while? Trying reversing your routine or incorporate a 5 day split instead of a 3. If you have been doing split routines go to a full body workout and hit all muscle groups in one workout every other day.

These are just a few things you can try and even if you don’t feel bored it is important to mix things up so your muscles are facing new challenges. This will keep them growing by not letting them adapt to any one routine.

Now if you are an ectomorph or skinny guy I don’t recommend doing super sets or trisets because of the stress they can put on your system.

If you have read anything on this site then you know the approach for a skinny guy is completely different and you should be using a workout designed for an ectomorph.

However, once you get to a place where you have gained the muscle you desire, there is nothing saying you can’t try some of these methods.

Just always remember what your body type responds to best. If you are going to try a do super sets or trisets make sure you back of on the amount of sets or reps and make sure you are getting plenty of rest between sets.

Like anything do some experimenting but always listen to your body. So there you have it use some of these ideas to mix up your workout and always seek out new ideas so boredom doesn’t sneak in.

So what’s next?

Are you are a skinny guy who is really looking to pack on weight and muscle lighting fast?

Are you sick and tired of busty your hump and not seeing any gains?

Then it is time to discover a workout that is designed with YOU in mind.

CLICK HERE to Visit WeightGainBlueprint.com NOW and start your training today!!