My friend have an ectomorph built. Everytime he trys to gain mass by taking MRP or Weight gainer, he will ends up having a big tummy. He does weight together with me and he teaches hi/lo impact aerobics and steps twice weekly, so that shouldn't describe him of being lack in cardio training.
What kind of workout/diet that will help his body to properly distribute the mass instead of building up in the stomach area?
09-27-2005, 09:45 PM #1
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How to gain muscle mass for ectomorph?
09-27-2005, 10:23 PM #2
well the added cardio isnt helping, but since it seems to be a priority he'll have to work around it....he should be taking in sufficient amounts of protein, carbs, and fats (healthy fats mostly)...as for the weights, he should stick to compound lifts.....theres a ton of great info in the stickies...
09-28-2005, 05:20 AM #3Originally Posted by alex76
Their long limbs make compounds work well for them, though they are usually not STRONG on them; these are the guys who can use BBs for most of their exercises to good effect.
I suggest short, frequent workouts for each bodypart, using compound exercises. Do NOT train to failure; ectomorphs are notoriously high strung and overtrain quickly. Maybe 4 exercises per day.
The fact that your friend gets a stomach quickly makes me wonder if he is truly ectomorphic.
People confuse "lean" with ectomorphic. You can be a "lean" endomorph.
09-28-2005, 05:25 AM #4
Ectomorphs need high calorie and very high protein diets and to drop crdio if they want to pack on weight
Weight gainers are a waste of money, they're great for getting fat but protein poweder is all you need for adding lean muscle mass, perhaps a protein and carb powder but nothing with the words 'weight gain' on the tub"Yeah, and I'm a Dutchman"
09-28-2005, 05:59 AM #5
weight gain 101 for ectos...
http://forums.jpfitness.com/noncgi/u.../t/000022.htmlMy Training Journal...
"Chris = Awesomeness" :)
09-02-2010, 03:58 AM #6
Ok, the part where you said "dont train until failure" specially caught my attention, mainly because this goes against everything i've heard.
Personally i know that if i dont keep a level of intensity that is challenging for me, and if i dont train until failure, I've been wasting my time, without having any gains whatsoever.
It is true however that overtraining is counterproductive, meaning that if necessary letting your body have 2-4 days of rest for recovery between each workout.
But yea...the part about not training to failure, id like a second opinion about that !
09-02-2010, 05:16 AM #7"Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
09-02-2010, 05:44 AM #8
Fundamentally there's no difference in the basic approach, beyond being even more wary of high volume. It just might be more difficult and take longer. I'm 6'1 with 6.0" wrists. Is there anyone here more 'ectomorphic' than that? You get strong, you eat your protein, make the scale do what it needs to relative to your bodyfat and your potential for strength gains at a given time, rinse and repeat for many months. And you manage expectations, because simply put, with a very light bone structure he's NEVER gonna be freaky big or have measurements that stand as impressive 'e-stats'. Get him to seek out goal physiques that are attainable.
Drop the garbage 'weight gainers' though. If he wants an extra 200grams of sugar a day, he's as well saving his money & just drinking 3ltrs of brand own Pepsi. For allot of easy calories, whole milk & eggs are the solution.
Last edited by Hut*Hut; 09-02-2010 at 05:49 AM.To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
04-04-2012, 06:39 PM #9
glycocharge is the ultimate weight gainers for ecto/hardgainers, it has 0 sugar in it and 100% carbs.
hey Hut*Hut im a hardgainer/ecto and i have high protein and high carbs in my meals but i wasnt going to put protein in my shake, i just wanted to add 100% carbs in my shake(is that bad?? because I wana just gain so much weight from carbs so i can bulk up quicker, is that good?, do u rekon it would be a good side gainer with beating alot of meals if u needed the extra cals and carbs to bulk better, its a waxy maize drink and slow digesting but its the best waxy maize(like healthiest ive seen)
it seems like its not that unhealthy? what do u rekon
Everyone says to get http://www.bodybuilding.com/store/nb/mass.html
Nature's best IsoPure Max which is the most natural carb shake around for ectos but it has 1.5 grams sat fat while my glycocharge doesnt. Also it doesnt have anywhere near the carbs glyco has since its half carbs half protein with bcaa & vitamins in it & I dont get how glycocharge is more unhealthier even though its waxy maize, is it unhealthy just because its waxy maize? but i mean it says glyco has 0 sugar no fat it in
Last edited by alexyboi; 04-04-2012 at 07:01 PM.
04-04-2012, 07:03 PM #10