hello hello all.. I am sick and tired of all the gym talk.. I cant never progress. I have trieeed alll! believe me! I have Bought Books , invested lots of mony on buying stupid protein powders, buyig right food( high protein low fat) eaten lots of carbone hydrates , slow down metabolism by not doing any thing.. And after all of this i recently noticed that body is gaining fat .. i am so frustrated right now.. believe me i hav readen the beest books about gaining muscle fast and stuff like that and more than 10 000 people had succeed with it.. and unfortunately i cant.. Believe me i have invested mony on Creatine too if u didnt no..
I know all the facts about getting big and how to gain lean muscle mass. but its just a theory for me. it wont work practical. I have trained like 3 years. question to all ya bodybuilidn fans is that, If someone had the same problems as i do now would you please help me? i would really apriciate it.
it sucks to be Ectomorph..
Moderators: Boss Man, cassiegose
there are 3 basic body structures:
1 - ectomorph (long distance runners, skinny, long limbs, find it hard to put wt on)
2 - endomorph (short, stubby, tend to gain fat easily)
3 - mesomorph (find it easy to gain lean muscle wt, bodybuildeers)
mostly you will be a combination of 2 but the major bodybuilders would be straight mesomorphs
1 - ectomorph (long distance runners, skinny, long limbs, find it hard to put wt on)
2 - endomorph (short, stubby, tend to gain fat easily)
3 - mesomorph (find it easy to gain lean muscle wt, bodybuildeers)
mostly you will be a combination of 2 but the major bodybuilders would be straight mesomorphs
im ectomorph too 
if you want those vein popping and muscle showing. try low weight but lot rep non-stop until you can feel your muscle burning, take 3 second rest, and return to the excercise. you might wan to start with 30 rep and increase it weekly.
i dont do much heavy training but the toning is helping alot in helping the muscle to show.
if you want those vein popping and muscle showing. try low weight but lot rep non-stop until you can feel your muscle burning, take 3 second rest, and return to the excercise. you might wan to start with 30 rep and increase it weekly.
i dont do much heavy training but the toning is helping alot in helping the muscle to show.
I'm an ectomorph as well, 155 pounds 6 feet and a half inch or so. I can't put on the weight but I can increase strength and definition(don't ask me how). I just make workouts really really intense, work out 5-6 times a week and eat as much as I physically can. I keep getting stronger and more toned with more strech marks... but the weight doesnt go up. Figure that out!
Different strokes...:MBT1015 wrote:im ectomorph too
if you want those vein popping and muscle showing. try low weight but lot rep non-stop until you can feel your muscle burning, take 3 second rest, and return to the excercise. you might wan to start with 30 rep and increase it weekly.
i dont do much heavy training but the toning is helping alot in helping the muscle to show.
I too would consider myself an ectomorph (6'5", 180 not too long ago). For a long time I did 4-6 sets of a given exercise, increasing the weight for each set, finishing when I was only able to push out 5 reps or so, working each muscle group twice a week. While I felt better and stronger, I was gaining neither weight nor mass. Advice from a physical therapist (shoulder injury) and a great deal of research led me to try a high weight, low reps, low sets routine, compound excercises whenever possible, and only working a muscle group once per week. The results have been astounding. I'm now in the mid-190s (although a bit more body fat that I care for helps that number). In just a few months I've seen gains in mass and definition that I doubted I could ever achieve. I now do two sets of a particular exercise: a warm up set with a weight I can comfortable get 10 reps, and a work set of 5-8 reps. When I can push 8 reps at a given weight I raise it for the next time to a weight I can only push 5. I do compound, body-weight excercises whenever possible, adding some isolation excercises for biceps and such. I now have to use a weight belt for pull-ups and dips to keep myself under the 8 reps.
I'm not saying this is the only way. I'm saying that what works for one (low weight, high sets and reps) may not work for another (me), so you have to try different things to see what works for you. Based on own experience I think you're probably overtraining, because I did the same thing. I gained definition (mainly from loss of body fat) and some strenget, but nothing to write home about. Intensity is desirable, but 5-6 x per week is probably too much. Based on your work weight increases, how much stronger have you gotten? In 18 months I managed to push flat bench from 130 to 155 (really squeezing a couple out at that weight). Bicep curl went from 40 to 50 lbs. After 4 months of the new program I now warm up with 165 lbs on the bench, and do work set at 190. I'm curling 75 lbs. I actually have pecs and shoulders and biceps and triceps. I can't wait to see what I look like a year from now.
You have one thing right: intensity is the key. It's what prompts muscle to grow, regardless of body type. But intensity is simply the amount of work you do in a given time. I'm now doing as much or more work as I was before, but in 2 sets/week/muscle group vs 10-12, and never 2 days in a row. The main benefit is that body now has more time to recover and build muscle before I tear it up again. There's even a school of thought (static contraction training) that maximum intensity come from not even performing a rep, but simply holding a very large weight in the maximum contracted position (i.e. 1" below the top of a bench press) for a short period of time, less than 15 sec for most excercises. You should try to find a couple books at the library: Scrawny to Brawny by John Berardi and Static Contraction Training by Peter Sisco. These two book completely changed the way I work out, and the results show.
It's difficult to give you advice as how to bulk up or sculpt the body of your dreams if we don't know your current diet and training schedule. Agree with some of the points made by the others concerning overtraining...you may be trying too hard. Also how much cardio work do you do? It may be best to cut this down slightly or altogether! Obviously diet is of upmost importance but this doesnt just refer to 'what' you eat but 'when'. For example, too many people don't eat at the correct times regardless if they intend to 'bulk'/'cut' etc. Depending on what research you read, some experts suggest eating a good balance of carbs and protein prior, after and even sometimes during your work out. Threrfore getting the correct nutrition to your muscles at the right time may be your problem. But more should become apparent once we know your current weight/diet schedule.
ectomporphs have limited recovery abilities than say meso's which is why you are skinny as most try and do MORE vol so the HIT approach can work but won't work forever...Chad Waterbury has a high frerquency program which actually improves your recovery ability which is what all ecto's should try and do...the program is called The New Frontier High Frequency Plan or something
I'm a true ectomorph as well. It took me a long time to figure out how to gain muscle successfully, but I finally did! What works for one person doesn't necessarily work for another. I've discovered that high volume works best for me to gain, while for others low volume works better.
Pre and post workout nutrition will be critical for you. Also, you would probably benefit from eating DURING your workout. You probably burn through your food very fast. And of course just getting those calories in to you is very important! Let me know if I can help at all.
Sarah
Pre and post workout nutrition will be critical for you. Also, you would probably benefit from eating DURING your workout. You probably burn through your food very fast. And of course just getting those calories in to you is very important! Let me know if I can help at all.
Sarah
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sexi-beast
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sexi beast
sum of u wonderd what diet is like. well . I eat like 6 - 8 times a day each dish includes lots of carbs(200 g) and enough protein ( 20-30gram )
training : 5 times a day .1 muscle group a week , 2 warmup sets and 2 heavy sets of 4-6 reps. now u no..
training : 5 times a day .1 muscle group a week , 2 warmup sets and 2 heavy sets of 4-6 reps. now u no..
okay i'm not ectomorph but been dealing with many of them as many soccer players (forwards) tend to be this type. you have to keep your muscle mass, you probably burn carbs quickly so you should eat more, excercise twice a day and drink as many alcohol (beer and wine are best) as you can... you can eat proteins supplements, but the alcohol will increase your body mass and with the work out you will build muscular mass.
Alcohol??? Like I said I'm an ectomorp And getting drunk can lose me as much as 3-5 pounds, unles I drank a gallon the day of and next morning and eat a feast for dinner. Last week was frosh for me and I got drunk 6 or 7 times in a span of 8 days. I think I either sustained weight or gained 1 or 2 pounds. As far as I've seen alcohol doesn't help.Although... maybe if I were an alcoholic it could(that being said I'm NOT an alcoholic 
, it was frosh week.)
, it was frosh week.)