Sticking with the arms, it’s also said that you need to increase your bench press by 30lbs to add another inch to your arms. Stronglifts also have a chart that shows how much you need to weigh on average to have a certain arm size. People always want to add more size to their arms but it’s often cited that to gain an additional inch to your arms you would need to gain 15lbs in body weight. Some people will have muscle groups more developed than others, this is certainly true but from an evolutionary standpoint in order to bring up one muscle group you need to bring them all up. You will see pictures where people only train their upper body and have a very unbalanced physique as a result but these are rare instances (though people only training upper body is not so rare!). The reason you need to build overall muscle mass is because the human body does not function well with asymmetry, what this means is that most people will have a balanced physique in terms of muscle mass distribution. To get abs as an ectomorph will require two things, an ability to build overall body mass (through lean muscle tissue) and a low enough body fat percentage to actually have visible abs. Now that you are focusing on building a set of abs you can focus more on the process. Therefore before getting started you need to shift your mindset towards building the best possible midsection that your specific genetics will allow. Therefore your focus should not be on trying to build a six pack but rather a well defined set of abs.Īt a range of body fat percentages my ab structure always remains the same, I could do 1,000 crunches a day but that will do nothing to add an extra ab or make them more symmetrical. This is often something the people neglect to mention and you could spend years chasing something that you can’t actually achieve.Įach individual will have a specific ab makeup and this could range from a 2 pack right the way through to a genetically gifted 10 pack. Your ab structure is determined by genetics and no amount of training or dieting can actually change that. I don’t mean that from a mentality or commitment perspective but from the simple fact of genetics. The most important factor that you need to consider before embarking on your six pack journey is that not everyone can actually get a six pack. Secondly you need to get to a body fat percentage under 14% and ideally in the range of 10%-12% for a visible six pack.īuilding a six pack as an ectomorph is not as complicated as many “30 days to abs” courses or guides would have you believe but unfortunately it will also take longer than the quick fix guide being sold to you. How Can an Ectomorph Get a Six Pack? To get a six pack as an ectomorph requires two things, you first need to build a sufficient amount of total body lean muscle mass while including direct ab work 1-2 times per week. If you’re interested then you can check out how to build bigger legs as an ectomorph and how to build bigger arms as an ectomorph. This article is the 3rd installment in a series looking to help ectomorphs build muscle and skip the frustrating phase where you do endless sets of bicep curls and bench presses yet see no progress. Therefore it’s not fair to assume that all ectomorphs can easily get a six pack and if anything it’s the endomorphs and mesomorphs who have a more developed midsection once they lose the excess body fat. This is known as skinny-fat, an interesting term for those that look skinny to a casual observer, however they actually have a high body fat percentage relative to their weight. I’ve seen skinny guys who have visible abs but also skinny guys that would be classed as an ectomorph sporting quite a bit of body fat around their midsection. This can certainly be true for some people depending on their genetics. It’s often assumed that ectomorphs and skinny guys naturally have a six pack and if they don’t, that it should be very easy to get one with some training.
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