[quote]LiveFromThe781 wrote:
Professor X wrote:
LiveFromThe781 wrote:
Fulmen wrote:
The same basics work for everyone. I am not sure why you believe a tall guy should train completely different than a shorter guy. Whether something works AS WELL for you is based more on genetics than limb length or some poor concept of body type. Short guys build legs really easy? The same things they would do to build their legs are generally the same things anyone else should be doing.
The belief that they can’t gain is the same bullshit you are expelling about training differently simply because you are tall.
well originally i was talking about cortisol and how its supposed to be released from ectos if they train heavy. but then everyone got all mad at the word ecto like im dropping the n bomb or something so instead of saying “ecto” i was saying tall guys with fast metabolisms. i was just bringing up something that i read on this site and was wondering what you guys thought about it. if it is true then yes, you would train differently from a short guy. ive also hear a lot of shorter guys say that they respond much better to low rep training than higher rep training so all im trying to do is clear some stuff up but all im hearing is “dont say ecto its blasphemy”
CT wrote:
How should ectos train?
Ectos’ bodies are not built to carry a lot of muscle bulk so for that reason the body needs a darn good reason to add additional muscle tissue. In other words, for ectos to add muscle to their frame they need a very powerful growth stimulus. The growth stimulus is a function of several factors:
Volume: The more physical work you perform, the more important the stimulus is. I’ve mentioned in the past that the more you can train without exceeding your body’s capacity to handle physical work, the more you’ll progress. However ectos have a very low tolerance to strength work. So for them, increasing the severity of the training stimulus via more volume is out of the question. In fact, if anything, ectos will always need to reduce training volume to the bare minimum necessary to stimulate growth.
Ecto variable: Perform a total of 4-6 work sets for most muscle groups, with the "possible’"exception of going up to 8 sets for back since it’s a more complex “group.” Avoid the temptation to increase training volume, however tempting it may be at first. Focus on working harder during those sets, not on doing more sets.
Frequency: Another way of putting the body through a more important growth stimulus/adaptive need is to increase the frequency of training. Basically, if you train a given muscle group twice per week or even three times per week you are forcing your body to adapt to a greater extent. However, just like with volume, ectos will not respond well to an increase in total training frequency. Their body not being built to tolerate strength work, the release of stress hormone will be significant with every session. Ectos need their 3-4 days of rest per week to grow, may it simply be to restore hormonal balance and facilitate the onset of an anabolic state instead of a catabolic one.
Ecto variable: Train at the most 3-4 days a week, which means taking at least 3 days off per week on non-consecutive days. Each individual session should last no longer than 60 minutes, preferably closer to 45. Each muscle group is to be trained once every 6-7 days.
Load/intensity: One can also increase the importance of the growth stimulus by lifting heavier weights. And that is something ectos should do, within reason. As it was mentioned oh, about a zillion times, an ecto body is not built for strength work. They have a smaller bone structure, thinner bones, narrower pelvic and scapular belts, smaller joints an generally longer limbs. They are at the exact opposite of being built for strength. So lifting maximal weights, in the 90-100% range is not ideal for them and once again represent a significant stress on their body. However, light load lifting might not be a powerful enough stimulus to force their body to grow. So they need to lift relatively heavy (75-85% range), without making maximal lifting the cornerstone of their program.
Ecto variable: It is important to challenge the body by always trying to increase the amount of weight lifted, but because of their structure, ectos should not go into the maximal weights zone of 90%+. However going lower than 75-80% will not be a strong stimulus enough to maximize their growth.
“Hardness”: I do not know another word to express this factor. I am talking here about the perceived difficulty of a set. Basically the closer you go to your physical limit on a set, the higher is the “hardness” factor. Ectos should focus mainly on this factor to increase the growth stimulus. If they are training hard enough and have a high pain threshold, they can put the muscle through a growth stimulus powerful enough to force their ecto body to add on muscle without having to do more than 3-6 sets per muscle group.
Ecto variable: This is the key to success for ectos. They should strive to make the few sets they are doing as hard as humanly possible. If he wants to progress optimally the ecto must become the hardest working guy in his gym, he must become an animal!
So an ecto should stick to 3-8 total sets per muscle group (1-2 sets of 2-4 exercises) and gradually work his way up the “hardness” ladder. Obviously, the higher up you go on the ladder, the less total sets you should perform. Also note that I include “8” among the sets only because of back which is a more complex muscle structure and might require more exercises. But for all other muscles groups, 3-6 sets should be done.
Ectos need plenty of rest to grow. As such they should include at least three non-consecutive ‘off’ days per week. Four is even better for the hardest gainers among the ectos. Each muscle should be trained once a week directly, although some indirect work a second time is acceptable. [/quote]
That shit isn’t the end-all truth, man. What if you find that you grow better with 90% of 1rm? Then you’re fucked, because you took that as TRUTH.
lol That seemed fun so making other supplements seems fun as well. lol