Low volume, heavy weights ?
2 exercise x bodypart, 6 set each one ?
antagonist muscle sessions ? i.e.
A)Biceps-Triceps.
B)Quads-Hams.
C)Chest-Back.
D)Rest.
I was 6’ 162 lbs when I first started lifting so I started off as a hardgainer, ectomorph, whatever you want to call it. I don’t think ectos should train any differently than anyone else they just need more food if anything (but nothing too crazy).
^Best advice. The whole “I’m an ecto” nonsense is a way to summarize many different variables/situations without really saying anything other than ‘I feel skinny’.
Training should be hard enough to stimulate muscle growth. Enough volume and frequency that you can recover and come back to do it again, but not so much that you’re just running yourself down with unnecessary fatigue, feeling tired all the time. “Heavy” enough BUT with adequate form, and a solid understanding that “lifting” weights is a means to an end. If the muscle isn’t doing the work, it doesn’t matter how many plates were clanging on the bar.
Food should be your biggest concern, because more than anything, most “ectos” (especially younger ones) just seem to have faster natural metabolisms, or just never got into the habit (or enjoyment) of eating. In this regard, I’m not going to jump on the old school bandwagon of telling you to just get anything down in order to out eat your metabolism. What I personally would recommend is to find an article that gives you a solid starting point in construction what you actually need, and LEARN how to go about addressing it in a manner that fits into your work/school/social schedule on a daily basis. Then (and this is where people fall off)… PAY ATTENTION to how your body responds. Take notes, take photos, be honest with yourself, BUT realize that you can’t rush time, and you’re not putting on 5 lbs of muscle in a month no matter what you’ve heard or read online or in magazines.
S
[quote]The Mighty Stu wrote:
^Best advice. The whole “I’m an ecto” nonsense is a way to summarize many different variables/situations without really saying anything other than ‘I feel skinny’.
Training should be hard enough to stimulate muscle growth. Enough volume and frequency that you can recover and come back to do it again, but not so much that you’re just running yourself down with unnecessary fatigue, feeling tired all the time. “Heavy” enough BUT with adequate form, and a solid understanding that “lifting” weights is a means to an end. If the muscle isn’t doing the work, it doesn’t matter how many plates were clanging on the bar.
Food should be your biggest concern, because more than anything, most “ectos” (especially younger ones) just seem to have faster natural metabolisms, or just never got into the habit (or enjoyment) of eating. In this regard, I’m not going to jump on the old school bandwagon of telling you to just get anything down in order to out eat your metabolism. What I personally would recommend is to find an article that gives you a solid starting point in construction what you actually need, and LEARN how to go about addressing it in a manner that fits into your work/school/social schedule on a daily basis. Then (and this is where people fall off)… PAY ATTENTION to how your body responds. Take notes, take photos, be honest with yourself, BUT realize that you can’t rush time, and you’re not putting on 5 lbs of muscle in a month no matter what you’ve heard or read online or in magazines.
S[/quote]
That’s one of the best summaries of bodybuilding I’ve seen
[quote]The Mighty Stu wrote:
^Best advice. The whole “I’m an ecto” nonsense is a way to summarize many different variables/situations without really saying anything other than ‘I feel skinny’.
Training should be hard enough to stimulate muscle growth. Enough volume and frequency that you can recover and come back to do it again, but not so much that you’re just running yourself down with unnecessary fatigue, feeling tired all the time. “Heavy” enough BUT with adequate form, and a solid understanding that “lifting” weights is a means to an end. If the muscle isn’t doing the work, it doesn’t matter how many plates were clanging on the bar.
Food should be your biggest concern, because more than anything, most “ectos” (especially younger ones) just seem to have faster natural metabolisms, or just never got into the habit (or enjoyment) of eating. In this regard, I’m not going to jump on the old school bandwagon of telling you to just get anything down in order to out eat your metabolism. What I personally would recommend is to find an article that gives you a solid starting point in construction what you actually need, and LEARN how to go about addressing it in a manner that fits into your work/school/social schedule on a daily basis. Then (and this is where people fall off)… PAY ATTENTION to how your body responds. Take notes, take photos, be honest with yourself, BUT realize that you can’t rush time, and you’re not putting on 5 lbs of muscle in a month no matter what you’ve heard or read online or in magazines.
S[/quote]
This is such a legit post.
[quote]myself1992 wrote:
[quote]The Mighty Stu wrote:
^Best advice. The whole “I’m an ecto” nonsense is a way to summarize many different variables/situations without really saying anything other than ‘I feel skinny’.
Training should be hard enough to stimulate muscle growth. Enough volume and frequency that you can recover and come back to do it again, but not so much that you’re just running yourself down with unnecessary fatigue, feeling tired all the time. “Heavy” enough BUT with adequate form, and a solid understanding that “lifting” weights is a means to an end. If the muscle isn’t doing the work, it doesn’t matter how many plates were clanging on the bar.
Food should be your biggest concern, because more than anything, most “ectos” (especially younger ones) just seem to have faster natural metabolisms, or just never got into the habit (or enjoyment) of eating. In this regard, I’m not going to jump on the old school bandwagon of telling you to just get anything down in order to out eat your metabolism. What I personally would recommend is to find an article that gives you a solid starting point in construction what you actually need, and LEARN how to go about addressing it in a manner that fits into your work/school/social schedule on a daily basis. Then (and this is where people fall off)… PAY ATTENTION to how your body responds. Take notes, take photos, be honest with yourself, BUT realize that you can’t rush time, and you’re not putting on 5 lbs of muscle in a month no matter what you’ve heard or read online or in magazines.
S[/quote]
That’s one of the best summaries of bodybuilding I’ve seen
[/quote]
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