There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn’t quite as favourable or genetics was just out to get them at birth, one thing is for sure and that’s that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.

Luckily for you, you’re taking the time to do your research about weight lifting so you won’t be destined to a life where it seems like a strong wind might knock you over.

First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.

Rule #1:

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won’t.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.

Now, that doesn’t mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.

No, you’re workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

Which brings us to Rule #2:

Ditch the isolated exercises. Who needs them? You certainly don’t.

If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you’ve got to change this pronto.  Remember, you’ve only got so much time you are allowed to be in the gym for. Don’t you want to get the biggest bang for your buck?  Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.

Become friends with those exercises and you will have new muscles in the picture soon enough.  Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.

Now onto the next significant point. Cardio.

Rule # 3.

I know, I know, you want to be big, but you don’t want to be fat.  Let’s not worry about that at this point, because you and I both know you are a long ways from fat.

Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don’t need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.

If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week – TOPS. And make it low to moderate intensity as well.  The only place you are to be intense is in the weight room.

This leads to rule #4.

REST! You’ve put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that.  While you definitely want to maintain your social life while trying to gain weight – and you should – it should not come at the sacrifice of sleep.

Sleep is prime time when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don’t do it. Period. It’s that simple.

Get ready for rule #5.

Technique.  Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he’s got more momentum going on than the Gravitron at the fair? He’s pretty much working every muscle in his body except his biceps. Not so beneficial.  Not only that, but give him two weeks and a hundred bucks says he’s out with back pain.

You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself.  If you don’t know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.

And now, bonus rule #6

Find a mentor.  You want someone who’s been there, done that. They used to be a skinny bastard just like you and they’ve managed to overcome the curse and now tip the scales and dominate the weight room.  This guy will do wonders for your motivational levels. Don’t feel like lifting? Have a good look at his body.  You’ll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.

So to sum up your new approach to your weight lifting sessions – get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.

Your friend

Carlos Larsen,

Always remember that you can do anything you put your mind to. Whatever the mind can conceive and believe it can achieve.

The thing to remember is that whenever you are trying to work your core, everything works, for a certain period of time. Everything from high reps, low reps, weighted work, bodyweight work, stability ball exercises, and BOSU ball exercises – it all works until your body adapts and says, “This is easy, I’m not going to change unless you give me a new reason to adapt.”

Your ab training should be progressed from stable floor work with your body weight to a unstable surface with weighted work. Progressing to movements that will reduce your base of support as much as possible are the best ab workouts because they will call into play all the muscles within the core, especially those really deep that stable floor work can not target.

Such examples of floor ab exercises that would do this would be crunches, sit ups and leg raises. Eventually you want to do these same exercises against gravity, then a load and then on unstable surface like a stability ball. Body weight exercises like “front planks” and “side planks” should be the foundation of a core program and progressed to one arm planks in the frontal and side planes and then eventually on a stability ball or BOSU ball for further recruitment.

The best ab workouts to make your abs “pop” would be a variety of weighted movements. I’m sure you’ve skinny guys with a flat stomach but no “eye popping” abs, which is because they have not developed the actual abdominal muscle, just like every other body part. Part of getting nicely chiseled abs is going to be developing the muscles underneath the fat, and weighted ab crunches with cables or on a stability ball with a heavy dumbbell will do this best.

During all your ab workouts be sure to get a full stretch during the eccentric phase of your ab exercises. Going through an entire range of motion on the way up (if doing a crunch on the floor or ball) is not necessary, however, you should be “crunching” your upper abs onto your lower abs during each rep to maximize the burn, recruitment and full development.

The one weighted exercise you will not find in my programs is weighted side bends, as this could make you look wider in the waste, distracting from creating a lean image.

One concerning question most people have is regarding lower ab workouts, typically the most troubling spot. Yes, hip flexion (emphasis more so on lower abs) is important to perform and should be done first in the workout but the reality of the matter is that you cannot specifically separate your abs into upper and lower components. Whenever you perform any type of ab movement you should automatically be focusing on working both the upper and lower portion at the same time.

Good exercise to definitely direct a little more force into the lower area would be the progression of lying leg raises, lying leg raises on a incline and eventually hanging leg raises fully vertical. Lying leg raises on a stability pull is also an extremely challenging and advanced exercise to create razor sharp abdominals.

Finally, the last thing to consider is when you are going to perform your ab workout is training frequency. Again, generally speaking, the more the better assuming your abdominals have recovered. Whether you want to perform it at the end of your workout, before your workout, during your workout or on a day of it’s own is up to you. My ab workouts incorporate all methods depending on if you are a beginner, intermediate or advanced. Some theories of that warn you not to start with abs is because abs work as a synergistic muscle for so many of the other exercises you’ll do, if you pre-fatigue them before the start of the workout, you may not progress as much during the rest of your workout. I don’t agree with this and if you’re abs are your weakest link then they should be given first priority when you are the most fresh, the start of your workout.

Incorporating a specific ab workout is only a small part of the battle – diet, lifestyle and overall caloric expenditure through weight training and cardio are the true building blocks to creating a sexy and desired mid section.

Carlos Larsen

If you want to get ripped this summer and get turning heads from all the guys who want to be like you and from all the girls who just WANT you i recommend getting a copy of Vince Delmonte’s Guides, No Nonsense Muscle Building & Your Six Pack Quest

My favorite delt exercise for building big shoulders is Seated Dumbbell Presses and got up to 4 sets of 6 last summer with 90 lbs.

Anybody who has done Vince’s No-Nonsense Muscle Building program knows he likes stacking exercises as an advanced technique to build big shoulders.  One of the circuits is demonstrated below by Joey Vaillancourt who is one of the Biggest Gainer Competitors.

Check out Joey’s shoulder routine in this video… it’s a pretty brutal shoulder routine.

One of my favorite ways to train shoulder is with an old school shoulder blaster that you can watch in the next video below.  It’s pretty fun and very effective especially if you don’t have a lot of time to train.

5 Killer Shoulders Exercise for Bigger, Badder, Delts

1. Front Raises
2. Side Raises
3. Bent Over Raises
4. Upright Rows
5. Overhead Presses

Notes to perform this shoulder routine properly:

• Continuous circuit
• 10-15 reps
• 3 sets
• 2 minute rest between circuits
• Add 5 pounds each circuit
• Start 5 pounds heavier each workout

Make sure you finish each workout by stretching your shoulders out after this or else you won’t be able to lift your arms to wash your hair or take your shirt off after this workout.

I m sure you have questions so fire away.  I want at least 20 comments from you guys on anything that has to do with getting bigger shoulders.  Don’t just ask questions but share what’s working for you to give you sculpted delts, whether you’re a male or female.

Carlos Larsen

If so, how much?

If so, what kind?

Sick and tired of trying to bulk up but only adding more fat to your midsection?

Check out this 4 minute video lesson on how I incorporate cardio into a muscle building routine and answer all these questions.

Don’t worry, if you need to lean down, I have some great tips in this video for your routine too.

Yes, you know that but nobody shows you specifically HOW to recovery.

Typically, after almost all of my upper body workouts, I am so tight and gorged with blood I can barely take my shirt off and bring my hands to my hair while showering!

Not good, because when you have a 12 hour shift up next!

How Muscle Soreness Occurs

If you have had a similar experience than I applaud your workout intensity. If you have NOT had this experience than I have to question your workout intensity!

There are three main theories that result in muscle soreness.

Most muscle soreness occurs immediately following an activity and than has a delayed onset effect. Immediate muscle soreness is due to a buildup of metabolic by-products such as lactic acid and a lack of sufficient oxygen (ischemia).

Delayed onset muscle soreness (D.O.M.S.), which begins 24-72 hours after an activity, is not yet determined.

There are three theories which will have an impact on the degree of muscle soreness:

1. Muscle Damage.

As a result of repetitive contractions, microscopic tears occur within the muscle fibers themselves creating pain and leading to inflammation, which creates more pain.

2. Damage To The Connective Tissue.

Microscopic tears occur in the connective tissue particularly as a result of eccentric contractions, which are contractions in which the muscle lengthens rather than shortens. Downhill running and the lowering portion of the exercise is also know as negative work or eccentric work.

3. Ischemia/Spasm Cycle.

The lack of oxygen and build-up of metabolic by-products causes pain which causes the muscle to spasm. This further reduces the oxygen available, increases the metabolic by-products, and the viscous cycle continues.

Muscle soreness will occur when you push your limits, ‘out do’ yourself and expose your body to unaccustomed stress.

Combine this with either repetitive movements for extended periods of time; using jerky or explosive movements; stretching beyond normal range of motion and/or repeated eccentric contractions and OF COURSE your muscles are going to be sore.

You just kicked the crap out of them!

***To Relieve Muscle Soreness ***

To decrease muscle soreness you need to focus on the following:

1. Increase the blood flow and oxygen to the damaged area (to facilitate the breakdown of metabolic by-products, and the removal of debris, and to speed nutrients to the cells for healing).

2. Relax the muscles. Experiment with the following activities to determine which one helps reduce and relieve your soreness the quickest. Most likely it will be a combination and the sooner you do them after you train, the better.

A. Static Stretching.

Focus on slow and gradual stretching. Stretch each muscle just to where you begin to feel the stretch then hold that position until you feel the muscle let go. Do not bounce or force the muscle unless you want to create more harm than good.

B. Light Exercise.

Muscles that are not used will become stiff and take longer to become pain free. Gentle, non-stressful exercise will increase the circulation and relax your muscles.

3. Massage.

Good old fashioned massage acts much like light exercise or gentle stretching by increasing your circulation and coaxing the muscles to relax. The differences are that with massage you need do nothing other than simply enjoy, and the massage therapist can locate and work with those areas of your musculature most in need of attention.

4. Cold.

Cold water or ice breaks the pain/ischemia/spasm cycle by increasing the circulation and interfering with pain signals. Ice is also an excellent anti-inflammatory agent and will greatly speed healing. I run my muscles under cold water for 3-10 minutes after a workout.

5. Alternating Hot and Cold.

Since the thought of hot often seems more soothing it is included here, but in combination with cold. Hot water will relax muscles and increase circulation but will also increase inflammation and swelling within muscle fibers.

Therefore it is important to alternate with cold and end with cold. This can take the form of a sauna and swim, a whirlpool and cold plunge, a hot and cold shower or a hot bath and ice.

After 3-10 minutes of cold, run the hot shower on your legs for 1 minute. And than repeat a few times.

6. Movement In The Pool.

Water supports your muscles and makes them easier to use. If you are extremely sore it will be easier for you to use your muscles in the pool either walking, stretching, or gently swimming.

I trust that is more than enough to speed your recovery and return to battle!

Watch me train my abs through this killer circuit I do for conditioning and muscular endurance…

…it’s normal if it feels like you’re abs are ripping after trying this killer ab workout.

Watch this next video:

Get Vince DelMonte’s Killer 6 Pack Training Guide

The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of, “I should be able to ’see’ my abs if I have low body fat.” I’m sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound.

Abdominals Are A Muscle, Too!

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different. For some reason many consider abdominals to be a ’special’ body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a ’secret code’ to crack. To get thick, dense abs – those ones that ‘pop’ out – you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the ‘man’ or ‘gal’ at your gym with a ripped and muscular six-pack!

Prioritize By Sequence

If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don’t be afraid to disagree with the ‘experts’ who say “Never train your abdominals first because you’ll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don’t ever question what they hear or do. They want to be spoon fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.

Prioritize By Frequency

What’s going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.

How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:

If building a sexy six-pack is on your ‘to do’ list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.

Divide Your Abdominals Into Two Separate Workouts

To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:

• Truck Flexion (upper abs)
• Hip Flexion (lower abs)
• Rotation (obliques)
• Lateral Flexion (obliques)

The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as ‘upper ab’ exercises. A full sit up is a perfect example of this.

Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals “…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…”

I wouldn’t be surprised if the abdominal program you are following right now is based on one movement – trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:

Even though you are training each movement twice per week, you will perform different exercises for each workout.

Use A Variety Of Functional Exercises

The Top 3 Hip Flexion Exercises:

1. Lying Hip Raise
2. Incline Hip Raise
3. Hanging Hip Raise

The Top 3 Trunk Flexion Exercises:

1. Swiss Ball Crunch
2. Weighted Swiss Ball CruncH
3. Weighted Cable Crunches

The Top 3 Rotation Exercises:

1. Russian Twist
2. Weighted Russian Twist
3. Weighted Cable Crossover

The Top 3 Lateral Flexion Exercises:

1. Lateral Flexion on back extension machine
2. Lateral Flexion with medicine ball over head
3. Lateral Flexion with medicine ball and twist

Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next.

Conclusion

You now have all the tools and resources you require to start building a set of eye-popping abdominals. Customize your own abdominal workout and post it in the comments for others to compare and learn from.

If you liked Vince’s No Nonsense Muscle Building guide, you will love his No Nonsense 6 Pack guide.

You know who I am talking about, don’t you?!  ”That guy” or “that gal” who is at the gym 4-5 x a week but does not look any different than last month or even last year!

What the heck is happening here?

My first guest is that they are not giving their a body a REASON to change.  What is that specific reason?

“That guy” or “that gal” is NOT getting stronger from week to week.  Assuming you’re bulking up on clean calories then you should be getting more muscular and thicker if you are moving from the small weights to big weights.

Are you getting stronger from week to week?  I firmly believe that muscle size follows strength.

When was the last time you saw a guy who could bench press 300 pounds with a small chest and small arms?  When was the last time you saw someone dead lift 400 pounds without any density in their arms, traps, back and legs?

It’s called a “tempo.”

A tempo is the rate that you move the weights.  You might move your weights “slow and controlled” or you might move them “fast and aggressively.”  Both speeds of lifting have different results on your muscle fibers and rate of development.

To be honest, if you have been training longer than 4 years and really in tune with your body and how your muscles “need” to feel to make gains then you might NOT need this lesson for today.  If not, keep reading…

Incorporating a tempo into your workouts is one of the simplest and most powerful tools to ensure you are  INVESTING time at the gym rather than SPENDING time at the gym!