I am relatively new to the idea of a completely organized workout regime. I started lifting weights on and off in high school about 8 years, but never made much ground. That said, I started looking reading this site about a month ago, and today discovered the physique clinic. It was pretty cool to be able to watch the progress of an individual and see the advice given by a pro.
However, as an ectomorph I am pretty disappointed that both of my ‘brothers’ had to drop out, and thus am not able to get the same look at how to develop my own physique in such a manner.
So, my question is, when is T-Nation going to get another Physique Clinic going for an ecto??
Also, if you could point me in the direction of a few articles to consider I would appreciate that also. My split probably needs some work and you guys must have some information on how to address the specific problems with ecto development.
I am the smiling white guy by the way, comparing guns.
How do you train? How long have you been at it? What kind of gains have you made so far? If you post those things some of the vets will be happy to help you.
I’m an ectomorph and have made decent progress in my first year+ (gained over 50 pounds of “mostly muscle”) by being very dedicated to eating and doing a variety of training programs for 2-3 months each. All those programs worked equally well.
It’s a good program and quite fun, because there’s a lot of variety. It’s basically a template that you can adjust as you go along. I haven’t gotten bored with it at all.
The first thing that you’ve gotta come to grips with is the fact that there are no “magical programs, exercises, set/rep schemes, etc…” It all really just comes down to eating enough (which the above articles should help you with), getting progressively stronger in the gym, and resting enough.
If you are consistent with those things over an extended period of time (and it’s honestly probably going to take you several years to build your muscular base), you will get results.
As for programs, as a beginner I’d suggest starting with “Starting Strength” by Mark Rippetoe:
or Bill Starr’s 5x5 program (this is the Madcow variation specifically for intermediates):
Once you’ve maxed out this program you should have gained a substantial amount of size and strength (make sure you EAT) and will be ready for more advanced programs. That’s the time when it’s not a bad idea to start experimenting with different things and finding out what works best for you.
Now is the time to just follow the time tested programs, eat, and rest.
The most important lesson to learn is that if you train hard you need to EAT! You need to consume a lot of calories to grow. That’s the part I ignored before and I got nowhere.
Thanks guys, you have all been a huge help. I was especially impressed with the diet information that you gave me, I was getting ready to do a bulk so I am glad that I have been offered an alternative. The thought of a controlled diet used to kind of freak me out, but it seems fairly straight forward in execution. I think I could easily get used to the new way of eating.
Thanks again
Now… if anyone has any ideas for ‘poor man’s Surge’… that would be awesome.
[quote]Professor X wrote:
If you are beginner, do not label yourself as an “ecto, meso, or endomorph”. This practice makes no sense at all[/quote]
I agree with this. I thought I had a problem gaining weight because of my ‘genetics’. I was getting stronger but not a lot bigger. Few of us actually have a difficult time with growing, we have a harder time with eating enough! At the beginng you are going to cry when you see 5 eggs, veggies, and toast infront of you and you’re not even hungry. Just friggin eat it. Your body will adapt and you’ll start to eat more and GROW.
[quote]Professor X wrote:
If you are beginner, do not label yourself as an “ecto, meso, or endomorph”. This practice makes no sense at all[/quote]
I used that as an excuse for years. Now that I am not, I’m finally gaining weight (slowly, but surely). You’d be surprised how little calories you are getting once you calculate them up using nutritiondata.com or fitday.com
Pick any decent program that some of these other, more experienced guys have recommended. You might hear about Rippetoe’s or 5x5 in the beginner’s section. Great stuff for strength. Just don’t over think it. Do exactly what they say, and you just worry about nutrition. Calculate out yourself a meal plan using nutritiondata.com to get in the right amount of calories (see Massive Eating) and follow that until it becomes routine. My roommate sat my ass down one day and made me a meal plan sheet when he was tired of hearing me talk about not gaining weight, and I haven’t complained since.
There’s a great quote that floats around that I might make my signature… something like “The more I eat and lift, the better my genetics get”…
[quote]Bona wrote:
You lifted in high school for 8 years?[/quote]
precisely. I had to take a few runs at grade 10 before I got through it. It wasn’t an error, it was exactly what I meant, and this is exactly why I now have a total of 3 posts and didn’t even look at the forum until I had a reason to.
The reason why I ‘classified’ myself as an ectomorph I suppose has more to do with the starting point of the 2 guys in the clinic. I liked the way that the trainers followed through the progress of the others, and I thought that my starting point was similar to the 2 ectos who tried the program. Since they did not progress into the later portions of the program, I didn’t get to see how they made changes as their bodies adapted, and so I thought that you guys might remember where to find a good guide considering where I’m at.
PS: that was in front of the chief minister’s palace in the city of Patiala, in the state of Punjab in India.
