Ectomorphs

  • Posted by a hidden member.
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    May 09, 2008 9:56 PM GMT
    Fellow ectomorphs, since we most likely have the same goals to gain more muscle mass, i'm just curious as to what exercises your workouts entail, just to compare notes.

    For those who don't know what ectomorph is; people who are naturally thin, have low bf, are called 'hardgainers' as its tough to put on muscle for them, unlike the easily body sculpting mesomorphs who can do it with ease.

    So yea, just curious, but what exercises are you doing, likes, dislikes, favs?

    ~Zach
  • UncleverName

    Posts: 741

    May 10, 2008 1:08 AM GMT
    Before I got my hernia fixed, I was doing squats, deadlifts, and hang cleans (basic powerlifting exercises). They're full body and require a lot of power from the legs (biggest muscle in the body), forcing everything in your body to grow to keep up.
    I was also doing my best to get the number of pull-ups I could do up, as well as variations on the bench press.
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    May 10, 2008 1:15 AM GMT
    I've been trying to put on weight for years. Never being able to gain muscle mass pissed me off to no end. I've tried protein shakes, eating fried fat, not exercizing for extended periods, drinking lots of booze, and whatever turns most normal people into what the spokesman for subway used to look like, has only given me a freakin baby beerbelly! I hate it.

    As for the work outs I do when I'm not attempting to gain weight to turn to muscle are: yoga, pilates, running 3 - 4 1/2 miles 3 times a week, weight lifting and cycling on the weekends. I really don't give my body a chance to slow down when I'm on my regiment of exericize... I assuming that's what making it so hard for me to gain how I would like to.
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    May 10, 2008 1:42 AM GMT
    i am trying one body part a day except legs i do twice a week.
    for legs i do squats, leg extensions and leg curls. low reps 6-8 heavier weight
    3 sets. on the other day lunges , deadlifts, squats and calf raises. for cardio15 mins on my spin bike twice a week on my days off. if u have better training advice would appreciate it.
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    May 10, 2008 1:43 AM GMT
    Don't get too bulked up, guys. There's guys like me out there who love 'em some ectomorphs.
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    May 10, 2008 1:46 AM GMT
    jprichva saidDon't get too bulked up, guys. There's guys like me out there who love 'em some ectomorphs.


    I love your responses to lots of these threads. When I grow up I want to be funny and witty like you.
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    May 10, 2008 1:49 AM GMT
    Geez, boiwunderkind, what a nice thing to say. Thanks.
  • ShawnTX

    Posts: 2484

    May 10, 2008 3:18 AM GMT
    I just finished the muscle building program from RJ and will now be doing a periodized workout I created with the help of an article that I read on here about ectomorphs and muscle gain. I'm using many of the exercises from the muscle building program for the periodized program since I found it to be quite an effective program.
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    May 10, 2008 3:25 AM GMT
    Chest-related workouts are my favorite since as an ectomorph my chest is the most difficult part of me to grow (legs and bicept being the easiest). I really love dips using a weight, cause I can feel the burn after I finish doing them.
  • 8jock8

    Posts: 25

    May 10, 2008 3:27 AM GMT
    Stay lean and mean dudes! Mass dont mean sh*t. I see it as a gift. Not to mention, it's a big turn on for me.

    icon_twisted.gif
  • MattyC0709

    Posts: 1199

    May 10, 2008 11:26 AM GMT
    I guess being an ectomorph is great, you'll probably get kinda cut when working out, due to the low body fat... of course some of us still have to deal with belly fat! Ugh! Hopefully cardio (swimming in my case) will help wonders! icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif
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    May 10, 2008 6:34 PM GMT
    Well being an ecto. sure does have pros and cons, though many like a thinner slim guy, which i'm glad genetics have given me that, i still desire to put on a little more muscle.

    and i like doing dips too javaman icon_smile.gif
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    May 10, 2008 6:57 PM GMT
    I am happily ecto. But I do a lot of push ups, pull ups, chin ups, etc to maintain shape. The thin comes from the miles, the yoga and avoiding too much fried food.
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    May 10, 2008 7:04 PM GMT
    Do ectos always want to be bigger? I'm fighting my to become bigger. I've been struggling for a while now. I wanna get bigger but my body has other ideas lol. I guess lift hard, keep things changing, eat eat eat. Though what do I know, I'm still just a little guy. Keep it up though. Ya can't go wrong with hitting the gym...well I guess you can, over training is a serious problem!

    Get planty of rest and water too. Good luck!
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    May 10, 2008 7:58 PM GMT
    Doing high volume training is the key to hypertrophy, as any bodybuilder will tell you. Doing high sets (8-10) with moderate reps (8-10) is the best way to go. Of course, with that kind of time, you can only get in about 4-5 exercises before it's quitting time.
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    May 10, 2008 8:12 PM GMT
    Well i guess not all ectos want to get bigger, though most that i've encountered do have the desire to do so. I'm glad i'm thin, as opposed to being fat, but I just don't like being percieved as being weak since i'm just skin and bones.

    I definitely know what i have to do to get results, just wish i'd see them faster haha
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    May 10, 2008 9:10 PM GMT
    Damn you skinny bitches! I'd gladly trade two or three inches from my arms and chest for a nice set of visible abs. So quit your goddamned whining !icon_biggrin.gif
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    May 10, 2008 9:16 PM GMT
    There are some great tips in this post. To add to them, my advice is to do core work and I don't mean abs. Add balance and coordination challenges to your weightlifting and you will get amazing results. I'm 5'11" and my body naturally wants to weigh about 150 but I'm 170 right now and slowly gaining. I could give lots of advice on how to do that, but core training is the one that's most often over-looked by hard-gainers. Stay off of benches and machines and make your body WORK to stabilize you while you lift heavy weight. It's an amazing way to train!!
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    May 10, 2008 9:27 PM GMT
    As a super-ecto, I hear your issues clearly. 12 months ago I weighed 150 lbs (already gained some weight by that point - I was seriously thin: profile pic is at about 160 pounds...) and started using a product called Vitargo. It helps to equalize your weight (I used to fluctuate 10 pounds throughout the day) and also helps if you are taking any drinks like Muscle Milk or anything else. It has helped immensely.

    Also, you should look at your workout routine. Most ecto's have to do a different type of workout than easy gainers or fat people. Most people would say I work out too much, but in reality, with my metabolism, I need to lift more weights more frequently in order to see any muscle mass gains. I tend to do either one of two cycles - switching them up every 2 months:

    routine 1: one body group per day - for each body group I'll do 4 sets of 8 reps each - heavy weights. for example:

    Chest: bench press; incline press ; decline press; champagne fly flat; champagne fly incline; champagne fly decline; pushups focused on chest (wide stance); chest dips every other week I'll replace the champagne flies with regular flies to jump the system.

    Routine 2: couple workouts together. I personally do: Shoulders/hard legs; chest/tri; back/bi. doing 3 sets of 10 to 12 for each muscle group.

    I've also seen that doing legs everyday helps out with gains on other parts of the body - and I love doing legs so I do them almost every morning with an abs workout. (I know call me a gym nazi!)

    Also, eating right is the biggest component - as is sleeping. I've had to force myself to sleep at least 6 hours a night and I try to get 8, but that's hard with my energy level/metabolism.

    Hope that helps.
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    May 11, 2008 1:52 PM GMT
    Chest/Shoulder/Arm related exercises are also my favorite.

    I don't have access to a gym so I make do with makeshift equipment and body weight. I just stick with the basics for the meantime. Developing endurance and strength basically. Serious shaping comes later, I think. Let's see...

    Squats

    Bicep curls

    A compound exercise in which I circle the dumbell SLOWLY in front of me and at the sides counterclockwise then clockwise. (Works for the shoulders/chest/biceps/triceps/laterals it seems.)

    Pushups

    Bench presses

    Crunches

    Vacuums

    My main problem is developing the stomach area, I have a very weak stomach area even though I'm relatively stick thin. I'm seeing progress especially with my legs, chest, arms, and sides of my chest, (not much growth though, but they really are more defined, but in like... the four months since I started I've only gained 4 kilograms), but my belly is still as floppy as ever. It's not fat, mind you, LOL, I'm an ectomorph after all, but it's soft.

    Ugh.
    ***
  • Posted by a hidden member.
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    May 11, 2008 2:11 PM GMT
    one thing that works for me is to focus on arm mass instead of chest. the chest benefits, too, but if the pecs are slow to grow, the arm strength and overall muscle tone show progress faster. for me -- seeing progress is an important psychological component of working out.
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    May 11, 2008 2:55 PM GMT
    Also, don't work out in the morning. From what trainers have told me, working out in the morning is better if you are trying to lose weight. Working out after work or late afternoon helps to build muscle...
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    May 11, 2008 3:24 PM GMT
    Compound power lifts.
  • Posted by a hidden member.
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    May 11, 2008 4:26 PM GMT
    I am a happy ecto.
  • Posted by a hidden member.
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    May 11, 2008 4:36 PM GMT
    Patience!! If you work out and eat you WILL get bigger. It'll just take some time. Work out heavy and it'll happen.