Thread: Ectomorph need tips on improving routine

Hi, I have never had professional advice on developing an ideal workout routine, so I figured here would be a good place to start! I am a naturally skinny dude, so building mass is my main goal. I am currently 18 yrs old, 5'10", ~150 lbs. My self-devised workout basically consists of alternating days of 1. chest/shoulders/tris/traps and 2. abs/biceps/back. Now, after browsing some threads on this site, I have realized that I need to make a lot of changes to maximize my results, but I just don't know where to start! Any opinions would be greatly appreciated.

Originally Posted by mrblink

Hi, I have never had professional advice on developing an ideal workout routine, so I figured here would be a good place to start! I am a naturally skinny dude, so building mass is my main goal. I am currently 18 yrs old, 5'10", ~150 lbs. My self-devised workout basically consists of alternating days of 1. chest/shoulders/tris/traps and 2. abs/biceps/back. Now, after browsing some threads on this site, I have realized that I need to make a lot of changes to maximize my results, but I just don't know where to start! Any opinions would be greatly appreciated.

Ectomporphs

Your body type determines how you respond best to training and diet.

Ectomorphs are skinny guys. This group has a hard time gaining weight due to their high metabolism.

That means you are going to have to consuming more calories.

Three Day Recall Diet

You need to determine how many calories you consume a day. This is best done by keeping a three day diary of what you consume.

You add all three days up and then divide by 3 to find out what you average daily intake is.

Increase Caloric Intake

Then you need to increase you daily intake by at least 500 calories a day.

Diet Plan

You need a diet plan just as you do a training plan. You need to conume something, a snack or beverage, about every three hours.

Training Program

Ectomorphs respond better to short intense training sessions. That means you program need 40-60 minutes.

Three strength training workout a week works.

Compound Exercises

To gain weight you need to focus on the largest muscle groups with compound exercises. Compound exercises being those that work a lot of muscle groups at one time.

1) Legs: Squats, Step Ups, Leg Press, Deadlifts. Pick one.

2) Chest: Bench Press, Incline Press, Delcine Press. Pick one.

3) Lats: Lat Pulldowns, Bent Over Rows. Pick one.

4) Abs: Sit Ups, Leg Lifts, Planks. Pick one.

Arm Work

Since the arms are the smallest muscle group in compound pulling and pushing movement, they get enough work. Thus, in a bench press the triceps give out first. The same with biceps in lat pulldowns.

So, don't worry about training arms. They are being worked.

Sets & Repetitions

Ectomorphs respond better to moderate to high repetition ranges, 8-15 reps per set.

Three to four set per exercise is enough.

Program Example

1) Leg Press: 3 Sets X 8-15 Repetitions

2) Lat Pulldowns: 3 Sets X 8-15 Repetitions

3) Bench Press: 3 Sets X 8-15 Repetitions

4) Sit Ups: 3 Sets X 8-15 Repetitions.

That is it.

Pre Workout

Consume something before your workout.

Post Workout

This is a MUST. You need to consume something that contains a simple (high glycemic index carbohydrate) with protein immediately after your workout.

Chocolate Milk

Chocolate milk is one of the simpliest.

Metabolism

Ectomorphs have a hard time gaining weight. That means do NOTING more than your training session.

In other words eleminate all other activites. You want to conserve those calories to make muscle.

Kenny Croxdale