Best Training Programs for Ectomorph?

[Muscularo]

I am a natural ectomorph (and tall at 6'3") who's not seeing fast enough lean-muscle-mass and strength results from his current training routine (and I believe my diet is okay).

I had been using variations on the heavy-weight, low-reps technique, but would like to see what training routines work better for bodybuilders who are also ectomorphic. Please tell me which programs you used that really helped you pack on the lean muscle mass over a short timeframe and can, thus, recommend from first-hand experience. Give me the details of the program (or refer me to a place that has the information).

 

[Maks]

I am a natural ectomorph (and tall at 6'3") who's not seeing fast enough lean-muscle-mass and strength results from his current training routine (and I believe my diet is okay).

I had been using variations on the heavy-weight, low-reps technique, but would like to see what training routines work better for bodybuilders who are also ectomorphic. Please tell me which programs you used that really helped you pack on the lean muscle mass over a short timeframe and can, thus, recommend from first-hand experience. Give me the details of the program (or refer me to a place that has the information).

Try http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

Almost everyone here is excited about that one. Try the Single Factor version. Most of the journals currently on here are for this 5x5 by madcow. With really nice results.

 

[solarclimax]

Read up on the madcow link and eat a caloric excess.

 

[BiggT]

I think you should definitely check out the geocities link and the training sticky at the top of the board.

How does your diet look??.....what most people who can't gain size think of a a good diet or a clean diet is usually grossly undereating.

Are you skinny-fat? or more or an ecto-mesomorph who is skinny, but has good muscle definition. If you're the latter, I recommend the "see-food" diet. You see food, and you eat it, no questions asked.

If you're adding weight to your bench, squat, deadlift, row, military press and eating more calories than you burn, you'll grow. If you can't gain weight, you simple aren't eating enough, no more, no less...even if you 'think' you eat a lot, it isn't enough....and remember, when you want to grow, micro-managing and running around with perfectly weighed and measured boiled chicken and brown rice in Tupperware is NOT necessarily a good diet, it is however a starvation diet.

 

[Protobuilder]

www.brookskubik.com

Pick up a copy of Dinosaur Training, and/or SuperSquats (from amazon.com) and/or Beyond Brawn (amazon also). Those are good books to deal w/ basic, progressive weight training that should help you add weight, provided you eat properly to fuel growth.

I'm an ecto as well, although as I get older my metabolism has slowed down so I get the best of both worlds --- skinny and tend to pick up fat. Lol I will say honestly that aside from just doing a basic, progressive training routine, part of this game will involve trial and error, trying diff't things and seeing what works and what doesn't. You may find that 3 sets of 10 works really well, or maybe 1 set of 20 for lower body and 10 sets of 3 for upper body . . . Unfortunately, if you're not someone who gains easily/quickly, you're not gonna' grow off of 'any' routine like some guys do. I'd recommend picking up one of those books and start learning about progressive training. You'll also get that knowledge from reading about/running the 5x5 program linked above (madcow's site).

I'd like to say "try routine X" but in reality, it'll probably be one of those things where you're just going to have to try diff't things and learn what works for you and what doesn't. That takes time. In the meantime, you can't go wrong w/ the 5x5 program. Take a few basic lifts, pick a rep range and work it, getting stronger in that rep range. Eat, and you should grow as you get stronger.

 

[theprofessor]

(and I believe my diet is okay).

...lay it out... lets see it....
"okay" is not acceptable either... you need to be on top of that...
i agree with bigg t... see food diet...

 

[solarclimax]

I recommend the "see-food" diet. You see food, and you eat it.

lol

 

[nikkita]

I'm ectomorph too.

Are you sure your diet is ok?

For me what has worked is closely linked to the diet. For instance, I'm female 130 lbs 5'5", and for cutting I'm in a 2200 calorie diet. You may find that guys bulk with this amount of calories, or that some girls can cut at 1200cals... for me if I go this low muscle loss is obvious.

This is for you to see that ectomorphs really need the food to support our training. For volume my diet goes up to almost 2600-2800 cals. Meal scheduling is a must, if I don't eat at my hours muscles catabolize faster. Also, check your ratios some ectomorphs can't train well if carbs are too low.

Regarding training, pyramid series have worked well for me and sure they have to be heavy in order to stimulate muscle fibers. I'm not afraid of going heavy because my diet can support it.

I also need more rest, I schedule one day of full rest at middle of the week and another one on the weekend. My routines, need to be short but intense, meaning no more than 1 hour. Naps at the middle of the day are necessary and sleeping my 8 hours is mandatory.

On the other hand, my cardio is not long for me all I need is 25-30 mins.... and forget about cardio empty stomach! I do try to keep my HR at 65 - 70% Because the focus is on preserving muscle tissue.

Hope this helps.

 

[Forced Negative]

I understand that, i'm 6'4" and have to eat routinely, somewhere around 8times a day half being shakes and bars of course. It's hard for me to bulk without pushing my waistline because of my wide hips (thanks mom)! I discovered I grow better with the 4 day split example; chest/shoulders/tri, back/legs/bi monday and tuesday, rest wednesday same on thur, fri, not too heavy more of a pump, with a couple of exercises per group. This year I weighed 252 to 275, trying to work up to benching 300 this year.

 

[casualbb]

If you can train yourself to eat then you'll do fine.

I always thought I was a hardgainer. Then I bumped my calories up to 4000/day. Gained a ton of muscle. BUt unfortunately it was so unpleasant I had to stop.

actually that's the biggest obstacle for me getting big, is the sheer pain of having to eat so much food. And then watching it all disappear every time I get sick or take (god forbid) a 2 month layoff.