Ectomorph Program

[ZintoZin]

Hi everyone.

Im 30y/o male, 5.7" and 60kg. Just starting to workout this couple of month. My question is does my program is ok for Ectomorph or too little volume?

My goal is to build muscle, get bigger and increase weight.

For compound exercise my rep/set is 5x5, while the accessories exercise is 8x4.

Monday
- Bench Press
- Close Grip Bench Press
- OHP
- Bent over delt raise
- Lateral Raise

Tuesday
- Squat
- Barbell Row
- Hammer Curl
- Any bicep exercise

Wednesday = Rest

Thursday
- Bench Press
- Skull Crusher
- OHP / Arnold / Dumbbell Shoulder Press
- Bent over delt raise
- Lateral Raise


Friday
- Squat
- Barbell Row
- Any bicep exercise
- Any bicep exercise

Saturday & Sunday = Rest

My TDEE is maybe around 1900. Im doing calorie surplus at 2700cal.


Note:
I avoid Deadlift due to Hernia history last year. So im not dare to do Deadlift atm.

Thanks.

[rsid97]

There's so much wrong with this in general, yet alone you trying to think that a routine is based on being an 'ectomorph' or not (coming from someone who used to be 45kg at 6ft tall). How easily you gain weight is going to be based on your calorie intake and TDEE, not specifically your routine (although it does contribute slightly to your energy expenditure).

The routine itself is a mess, lacking pulling work, lacking hamstring work, too much pushing.

I'm suspecting that you're still lifting novice numbers so try running a properly constructed full body routine instead (fierce 5, SL 5x5, Vikings etc). If you're not going to deadlift off the floor, then try replacing it with some form of a hip hinge movement (RDL or good mornings perhaps, but as with deadlifts off the floor, be meticulous about your technique and work within your constraints of what your doctor has suggested you to do).

[air2fakie]

Choose a good pre-made routine and don't design your own. Your cal intake is relevant to your body type, not the routine.

[OldFartTom]

Personally I'm a heteromorph (I have ectomorph arms, mesomorph legs but endomorph stomach) so I can say with much morphic experience that the previous 2 posts about programs and eating levels are excellent advice. If at all possible get some advice from someone qualified (single session with a physical therapist?) about whether you need to adapt substitute anything due to your hernia concerns

[ZintoZin]

Thanks guys. Appreciate it.

Will follow Fierce 5 program and see how the progress.

Yup currently im lifting beginners or novice weight.

Bench Press = 45kg
Squat = 50kg
OHP = 30kg
Barbell Row = 46kg
Barbell Curl = 22kg

[xln021]

Thanks guys. Appreciate it.

Will follow Fierce 5 program and see how the progress.

Yup currently im lifting beginners or novice weight.

Bench Press = 45kg
Squat = 50kg
OHP = 30kg
Barbell Row = 46kg
Barbell Curl = 22kg

I've always been naturally skinny, i consider myself an ectomorph since i eat like a horse but i dont seem to put weight, i've never weighted more than 69kg and right now i am at 67, back when i started at the gym my lifts were:

Squat 20Kg
Bench 20Kg
Lat pulldown 20Kg
OHP null
dumbbell curl 3kg

now, after 2,5 years of inconsistent training/diet, following jimstoppani shortcut to size for 1 year and fierce 5 for another year :

squat is 65kg
bench is 50kg 5rep max
lat pulldowns 40kg 8 reps
OHP 35kg
curl idk, the bar plus 5kg each side, so i think its 20kg, 6-10reps

Personally, i think i've made some progress, and i barely look anymore the skinny fat i was but, i still dont look any close to what the monsters of my gym look. I've always struggled to follow i diet because im not willing to track everything i eat every day, and my parents would not definitely let me to, but apart from that, im still frustrated because my friends who are naturally fatty going, they just go training, lose some fat, build some muscle mass and they will still look 10 times stronger and bigger than me.

It really seems like if i dont follow a serious lean bulk plan and be consistent, i will never make real progress.

[ZintoZin]

Hi there.

Thanks for your sharing. Yes i understand the feeling of frustration for ectomorph body type compare to the others. I guess the most challenging for us is to maintain eat at calorie surplus consistency. I my self still struggle with this. Hopefully i can made the change as my new lifestyle and not just for the sake of hobby.

Wish you the best in this journey.

[air2fakie]

A lot of ppl were ectomorphs until they weren't, so don't let that be your roadblock.

[dgoyena216]

Body types like ectomorph, endomorph, etc. are all based on a theory that is yet to be proven to be actually applicable and supported by any scientific literature.

Designing a program around these things is as flawed as it gets.