Best type of training for ectomorphs

[Yeo]

For all ectomorph, what type of training have you gained most mass on. I am currently training twice a week with low volume (2-3 sets per bodypart) and starting to see gains come slowly. Just wondering if there's another type of training that I could be getting gains quicker with. Any input will be appreciated.

 

[Fatty4You]

I would consider myself an ectomorph: i am super lanky with relatively lean arms. But i have a thick waste and rib-cage. But for the most part muscle certainly DOES NOT come easy for me.

This is probably not what you want to hear exactly, but i have tried many different routines and i find the ones that helped me put on size where the ones that were accompanied by hardcore stuffing my face with food.

But the first time i made good gains, i was stuffing my face AND i was working a body part ONCE a week and for each bodypart i was doing three exercises ALL of which were 8-15 reps.

Obviously that was some big volume.

A little while ago i tried the 5x5 routine suggested by Needsize, and i think that was really effective.

Now i am on the DC training and we will see how that goes.

For me, size has come with FOOD.

-Fatty

 

[Yeo]

You don't look like an ectomorph to me if that's you in the pic but thanks for your input anyway bro.

 

[Dirty Workout]

I But i have a thick waste

that sounds like you might want to go to a doctor LOL

Yeo: I agree that food and especially protein is the answer. I too am a super hard gainer. I am using the DC program in conjunction with around 320 g of protein. I have gained 6 lbs in the 3 weeks since I started. If you actually sit down and add up your protein see if you can get it to 2 x your bodyweight...your gains will come I promise

 

[Boss101]

I like HST myself. My routine is based around these exercises

Bench
Military Press
Deads
Squats
Curls
Pullups/Chins
Skull Crushers
Dips
Shrugs

http://www.hypertrophy-specific.com/

 

[Fatty4You]

that sounds like you might want to go to a doctor LOL

Holy crap that's funny! Yeah, that was a typo; should have been "waist"

-Fatty

 

[Fatty4You]

You don't look like an ectomorph to me if that's you in the pic but thanks for your input anyway bro.

Yeah, thats me in the picture. And i appreciate the comment. But seriously, you should have seen me a couple of years ago. WHen i flexed, you could hardley tell. I remember one year and grew 3 inches and gained ONE pound. It was crazy.

I kinda shifted from ecto to endo i guess; i went from skinny to chunky

-Fatty

 

[Yeo]

1 pound in a year bro, that's soul destroying shit man.

 

[HansNZ]

I have used every type of training method and gained muscle. I have used every type of training method and NOT gained muscle. For an ectomorph training is 20% of the issue. 80% of your results come from EATING. I am not talking about just protein intake, I am talking about calorie intake.

When I say eating I don't just mean eating, I mean
E A T I N G !!! You have to eat until you feel sick. Once you feel sick you continue to eat some more. You must do this everyday - not one day on and one day off - you MUST feel consistently sick. If you don't hate food, you aren't eating enough. If you don't feel like puking all the time then you aren't eating enough. Be consistent. Eat so that you get fat. If you aren't getting fat, you aren't eating enough. Ectomorphs require a vast excess of calories before muscle growth starts in a significant way. It is so easy for us to lose weight again that you shouldn't worry about getting fat.

You'll definitely have to count calories. If you go by how you feel, you won't eat enough. Listen to someone who went from 70kgs to 110kgs only AFTER he realised the importance of counting calories - You must E A T !!! Don't waste years mucking around with fancy training methods like I did. JUST EAT!!!!

 

[Fatty4You]

Hans, i agree. Although i wish i didn't get so fat

-Fatty