Hey guys I’m a very slim ectomorph and I’m looking for an esthetic or hypertrophy(it’s not the same thing right?) beginner program that I can do.
I went to BB and the only thing they seem to recommend SS with a serious amount of zeal towards the whole thing…which isn’t really what I’m looking for because all I want to do is add a little muscle mass for summer(pretty much non existent) and gain a little weight.
Aesthetics / hypertrophy not the same.
Hypertrophy = muscle growth.
Aesthetics = muscle growth + lean body.
I would do SS anyway. All bodybuilders at first are “novice” trainees in strength. Why not take advantage of those beginner gains, and really learn the basic movements which always be the foundation of any bodybuilding program down the road? As an ecto, I would tell you to avoid all cardio too. When you’re squatting like 2 plates, benching 185, etc., maybe switch over to a higher volume thing (but even then…).
Sounds like you’re wanting a short-cut… size without strength. Sorry, it doesn’t work that way. The bodybuilder may do 185x10 on bench press, but the easiest way to get to that is to up your 1 RM on bench to 250.
I really think EVERYONE should be on a 3x / week high-frequency program as beginners, until at least 1 x BW squat is obtained. Learned the movements first.
As a beginner, doing ANYTHING, even push ups and riding a bike, creates hypertrophy.
[quote]Samir wrote:
Aesthetics / hypertrophy not the same.
Hypertrophy = muscle growth.
Aesthetics = muscle growth + lean body.[/quote]
I have a really lean body already.
I’m not really interested in bodybuilding or gaining strength, I really just want to look good for the summer and I’m looking for a good routine for that. SS is veered towards different goals. I tried it for a while and didn’t really like the results.
My form is good, so the basic movements are fine, my goals aren’t really to ever do 250 squats or anything like that.
I just found SS to be pretty underwhelming especially when it comes to upper body, it’s focused on trying to lift the most weight(towards a competitions), which isn’t really what I’m interested in.
I do have the movements down though, since I did SS for a month.
To say you know all the basic movements after 1 month of ss is ridiculous!
You have a bad attitude for making significant changes to your body. I would fix that first. The only people I know who are skinny and make themselves look better (myself included) get stronger. Without exception. Adding ‘a little muscle for the summer’ or whatever is easier said than done. You’re clearly very small and very weak, if you feel that a 250 squat is so far away that you don’t ever expect to do it.
All that being said, my advice would be to just spend a lot of time lifting weights. The more time you spend in the gym, the more likely you are to soak up some good advice. You don’t need the perfect program to make gains, as long as you work hard.
I am a skinny guy too, I haven’t gotten huge and I am still in the beginning of SS, however I’m already getting better results than anything I was doing before. flipcollar is right, you have to fix your attitude first, thinking you can get big without doing any strength training and only 1 month of SS (or any other well written program for that matter) isn’t going to happen. Make sure your diet is also in line, you probably aren’t eating enough and/or the right foods. Post your diet here or in the nutrition section.
And don’t forget: if you want dramatic change you have to be willing to put the work and time in. If you just want some quick muscle for this summer, get that shit out of your head. Start lifting now and next year you’ll look good.
[quote]Gessez wrote:
I just found SS to be pretty underwhelming
…
I did SS for a month.[/quote]
The image above accurately represents my reaction to these statements.
[quote] I’m a very slim ectomorph
…
I have a really lean body already.[/quote]
What’s your current height and weight?
Can you post a recent pic?
Over the course of your 12 whole workouts on the Starting Strength plan, where did you end up strength-wise on the squat, deadlift, press, bench, and clean? (I know you said you don’t care much about strength, but it’s actually relevant.)
Without knowing more details about your current condition and what you’re currently doing/eating, there’s not much advice to give.
It’s the beginning of May and you want to bulk up for summer, which is 6 or so weeks away. As was mentioned, your attitude and expectations both need adjustment.
[quote]Gessez wrote:
…my goals aren’t really to ever do 250 squats or anything like that.[/quote]
[quote]Gessez wrote:
SS is veered towards different goals. I tried it for a while and didn’t really like the results. [/quote]
Did you get hair in funny places and start to think about girls more?
The only results it would give a total noob in a month would be better motor neuron coordination, marginal conditioning, and maybe a couple pounds of muscle.
Which one of those three things, “didn’t you really like”?
I am looking in gaining strength and some size. Below is one approach I would like to do. Any feedback
Chest/Back
Chest:
Primary Exercise:
BB Bench Press ( Cluster Set (
Set 1: 5 Reps/Rest: 10-15 Secs 2 Reps/Rest: 10-15 Secs 1 Rep/Rest: 10-15 Secs
Repeat for 4-5 times/rounds Intensity rep range of 6RM
Secondary Exercise:
Incline DB ( 6-12-25 Methods or using time sets for Functional Hypertrophy )
2-3 sets
Back:
Primary Exercise:
Chest support Rows ( Cluster Set )
Set 1: 5 Reps/Rest: 10-15 Secs 2 Reps/Rest: 10-15 Secs 1 Rep/Rest: 10-15 Secs
Repeat for 4-5 times/rounds Intensity rep range of 6RM
Secondary Exercise:
Lat Pulldowns ( 6-12-25 Methods or using time sets for Functional Hypertrophy )
2-3 sets
Finisher 8 sprints
Legs:
Primary Exercise:
Box Squat ( Cluster Set )
Set 1: 5 Reps/Rest: 10-15 Secs 2 Reps/Rest: 10-15 Secs 1 Rep/Rest: 10-15 Secs
Repeat for 4-5 times/rounds Intensity rep range of 6RM
Secondary Exercise:
Bulgarian Split Squat/Leg Extension ( 30 to 45 seconds time sets for Functional Hypertrophy )
2-3 sets
Primary Exercise:
Romian Deadlift ( Cluster set )
Set 1: 5 Reps/Rest: 10-15 Secs 2 Reps/Rest: 10-15 Secs 1 Rep/Rest: 10-15 Secs
Repeat for 4-5 times/rounds Intensity rep range of 6RM
Secondary Exercise:
Leg Curls ( 6-12-25 Methods or using time sets for Functional Hypertrophy )
2-3 sets
I find you will always build the best body you can by trying to look like Mr. Olympia.
Regardless of what your goals really are, why shortchange yourself? The very nature of lifting weights has to be extreme if you want to see ANY results whatsoever.
This is why I laugh at these skinny noobs who claim they don’t want to look like “those guys” in the magazines so therefore they must do something different.
[quote]MytchBucanan wrote:
I find you will always build the best body you can by trying to look like Mr. Olympia.
Regardless of what your goals really are, why shortchange yourself? The very nature of lifting weights has to be extreme if you want to see ANY results whatsoever.
This is why I laugh at these skinny noobs who claim they don’t want to look like “those guys” in the magazines so therefore they must do something different.[/quote]
I am sorry your response to whom?
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
I find you will always build the best body you can by trying to look like Mr. Olympia.
Regardless of what your goals really are, why shortchange yourself? The very nature of lifting weights has to be extreme if you want to see ANY results whatsoever.
This is why I laugh at these skinny noobs who claim they don’t want to look like “those guys” in the magazines so therefore they must do something different.[/quote]
I am sorry your response to whom?[/quote]
The thread itself
[quote]MytchBucanan wrote:
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
I find you will always build the best body you can by trying to look like Mr. Olympia.
Regardless of what your goals really are, why shortchange yourself? The very nature of lifting weights has to be extreme if you want to see ANY results whatsoever.
This is why I laugh at these skinny noobs who claim they don’t want to look like “those guys” in the magazines so therefore they must do something different.[/quote]
I am sorry your response to whom?[/quote]
The thread itself[/quote]
Well you seems experience what’s your rate on the program I am doing? Any modification?
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
I find you will always build the best body you can by trying to look like Mr. Olympia.
Regardless of what your goals really are, why shortchange yourself? The very nature of lifting weights has to be extreme if you want to see ANY results whatsoever.
This is why I laugh at these skinny noobs who claim they don’t want to look like “those guys” in the magazines so therefore they must do something different.[/quote]
I am sorry your response to whom?[/quote]
The thread itself[/quote]
Well you seems experience what’s your rate on the program I am doing? Any modification?
[/quote]
When I see terms like “functional hypertrophy” I cant help but think that you are making things too complicated. I generally hit a bodypart twice a week and dont count rest periods or reps. I think you have some decent guidelines but I would also add some arm training if I were you.
[quote]MytchBucanan wrote:
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
I find you will always build the best body you can by trying to look like Mr. Olympia.
Regardless of what your goals really are, why shortchange yourself? The very nature of lifting weights has to be extreme if you want to see ANY results whatsoever.
This is why I laugh at these skinny noobs who claim they don’t want to look like “those guys” in the magazines so therefore they must do something different.[/quote]
I am sorry your response to whom?[/quote]
The thread itself[/quote]
Well you seems experience what’s your rate on the program I am doing? Any modification?
[/quote]
When I see terms like “functional hypertrophy” I cant help but think that you are making things too complicated. I generally hit a bodypart twice a week and dont count rest periods or reps. I think you have some decent guidelines but I would also add some arm training if I were you.[/quote]
So show me a typical day for you to gain some thoughts
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
I find you will always build the best body you can by trying to look like Mr. Olympia.
Regardless of what your goals really are, why shortchange yourself? The very nature of lifting weights has to be extreme if you want to see ANY results whatsoever.
This is why I laugh at these skinny noobs who claim they don’t want to look like “those guys” in the magazines so therefore they must do something different.[/quote]
I am sorry your response to whom?[/quote]
The thread itself[/quote]
Well you seems experience what’s your rate on the program I am doing? Any modification?
[/quote]
When I see terms like “functional hypertrophy” I cant help but think that you are making things too complicated. I generally hit a bodypart twice a week and dont count rest periods or reps. I think you have some decent guidelines but I would also add some arm training if I were you.[/quote]
So show me a typical day for you to gain some thoughts[/quote]
I sent you a PM.
[quote]MytchBucanan wrote:
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
[quote]Eddiebarra wrote:
[quote]MytchBucanan wrote:
I find you will always build the best body you can by trying to look like Mr. Olympia.
Regardless of what your goals really are, why shortchange yourself? The very nature of lifting weights has to be extreme if you want to see ANY results whatsoever.
This is why I laugh at these skinny noobs who claim they don’t want to look like “those guys” in the magazines so therefore they must do something different.[/quote]
I am sorry your response to whom?[/quote]
The thread itself[/quote]
Well you seems experience what’s your rate on the program I am doing? Any modification?
[/quote]
When I see terms like “functional hypertrophy” I cant help but think that you are making things too complicated. I generally hit a bodypart twice a week and dont count rest periods or reps. I think you have some decent guidelines but I would also add some arm training if I were you.[/quote]
So show me a typical day for you to gain some thoughts[/quote]
I sent you a PM.
[/quote]
Sorry new to forums so where do I go? PM?
[quote]dre1986 wrote:
To say you know all the basic movements after 1 month of ss is ridiculous!
[/quote]
well to be honest i’ve been doing this off and on for a while…so it’s not “literally” a month.
[quote]flipcollar wrote:
You have a bad attitude for making significant changes to your body. I would fix that first. The only people I know who are skinny and make themselves look better (myself included) get stronger. Without exception. Adding ‘a little muscle for the summer’ or whatever is easier said than done. You’re clearly very small and very weak, if you feel that a 250 squat is so far away that you don’t ever expect to do it.
All that being said, my advice would be to just spend a lot of time lifting weights. The more time you spend in the gym, the more likely you are to soak up some good advice. You don’t need the perfect program to make gains, as long as you work hard.[/quote]
I don’t have a problem with gaining strength.
Anyway can you recommend a good program(other than ss)?
I’m not progressing very well at all…sometimes not at all… like I said it’s been more than one month, because off and on…so i’m not like a person lifting for the first time but I have been doing this consistently for a month. so I noticed today that my biceps are long. The anchor point with forearm is is far from the inside of the elbow, and my arms in general have always been a problem.
I got a narrow skeleton, ectomorph type, with narrow wrists and elbows. I m not expecting to become hulk one day.
I can notice that my biceps / arms are a weak factor. When I fail on bench, I fail from the tris. When I fail on pull ups, I fail due to grip or arms, not arms. When I fail OHP, it’s because my tris fail…SS isn’t really helping because my weak points are still the same…it’s not well rounded as it doesn’t address my physical weakpoints.
Now instead of getting some good program recommendations I’m getting this, but I was looking to 5/3/1 since it has more auxiliary exercises.
We also have different definitions, I’m not looking to “hulk” up for summer.
[quote]Gessez wrote:
[quote]dre1986 wrote:
To say you know all the basic movements after 1 month of ss is ridiculous!
[/quote]
well to be honest i’ve been doing this off and on for a while…so it’s not “literally” a month.[/quote]
please STOP. For the good of humanity stop.
what I’m trying to say is, the problem here isn’t the program: it is YOU.
The program may be designed to stimulate the body in the right way, at the right times, for maximum growth, and very effectively too - but there’s one problem, the program won’t actually do all that: YOU have to.
You’re clearly undisciplined and quite possibly pussying out in your workouts. Forget the program, assess what you are actually attempting and why it is always going so terribly wrong for you when it is proven to work for almost everyone else. Get what I am saying??