Sam If you are training your abs with weights I would train them three times a week using both high tension techniques and weight. Posture is a big deal, and not just because it affects your stiffness, how well you can move, and risk of developing an injury. That’s enough to make you attractive to most women, but it’s not enough to have clear abs. Just like our other muscle groups, we can train them once, twice or even several times per week and get fairly optimal growth. So if anything it will grow your beer belly. What's An Ectomorph? Some have an 8-pack, others have a 6-pack. I looked at your chart and I found out that I have about 11% body fat. (Im 170 cm tall and have a 74 cm waist, which is quite small i guess) Maybe it is wide hips or what? This let’s us focus more on breathing naturally, and we find this carries over into better performance elsewhere. Hey Guys! Could you please reply to my email? If you can do more than 20 reps of an exercise, it’s time to increase the difficulty. If it’s soft and jiggly that sounds to me like there’s some fat there. The farmer carry: In this exercise, we’re teaching your abs how to maintain a plank position while walking around with heavy things. If you’re more skinny than fat: You should lift weights in the gym 4-5 days per week and limit your cardio. Question – can I do these exercises too often? Serge Nubret was one of the top 3 bodybuilders in the world in 1972-1975. Some degree of this is okay, but it’s best if your abs have the strength, positioning and endurance to always have a little bit of tension in them. These spine-conscious variations will also ingrain better lifting habits, as you’ll learn how to keep your abs on lockdown during compound lifts. No matter how big Schwarzenegger builds his lower abs, he’ll never have any ab definition on his lower stomach. It can take a little patience and practice to learn how to flex specific muscles, and your abs are no different. Hi, I weigh around 145 lbs with 17% (according to my scale) and 20% (according to your chart) body fat. After all, for the average guy, getting abs simply requires getting lean. Abs have always been an issue for me, likely due to poor diet choices, believing the conventional view of smashing out 1,000 crunches a day and questionable posture. What happened to your shoulders? How to Build a Simple Barbell Home Gym that's Perfect for Bulking Up, Bony to Beastly—Inflammation's Role in Building Muscle, Bony to Beastly—The Skinny on Clothing & Style, How to Build a More Attractive Physique: Infographic, The Skinny Guy's Guide to Aesthetics | Bony to Beastly, How to Build Broader Shoulders (for Skinny Guys), Neck Training: How to Build a Thicker Neck, The Bodyweight Workout Routine for Gaining Muscle Mass. I often talk about getting lean as the first step in your Skinny-Fat Transformation. You would just need to account for that extra energy you’re burning off with some more calories coming in, and ensuring you’re getting lots of good rest at night. If you like the blog, you'll love the newsletter, which kicks off with a series about how to build muscle: The workout and diet routine for skinny guys, by skinny guys. To be clear, you’re workout should be built around these big, compound movements—exercises like the overhead press, bench press, chin-up, deadlift, squat variations, and the carry. So compound lifts do indeed train our ab muscles, just not the ab muscles that you can see. While skinny guys have ripped desired abs without putting any effort into exercise or diet, for the rest of guys it seems like an impossible goal. Only one aspect of building up muscle I just wanted to develop six pack so... 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