Ectomorphs
deviboy1592
Posts: 989 Member
My name is Deviboy, I'm an ectomorph, I was working out 7 days a week, seen no muscle change, strength change but no gains, would work out for 20 mins a day, 30 on cardio, then cut it to 3-4 times a week and started seeing some improvement, on my off days I do cardio 30 mins a day. My problem is I like the 7 days a week cause I like isolation exercises but on the 3-4 day split I only have time for compounds, any suggestions?
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I'm assuming you're trying to gain muscle? Also how much are you eating, and what kind of cardio are you doing?
It sounds like you're describing a switch from a 7 day a week routine to a 3-4 day a week and saw positive results. In which case, I'd say just keep doing that. Especially for a beginner, building strength on your compounds is more important than doing a ton of isolation work. The most important thing is that whatever you do when you are in the gym, you need to have rest days. Your body won't be building anything if you don't sit down and give it time to.0 -
Ok number one no such thing as an ecto or endo morph. Sure your lifestyle up to this day and your nutrition can make a big difference in how easy it is to gain or lose weight. However this has nothing to do with your genetics. Assuming you are working out efficiently stimulating muscle groups without hurting them and giving them sufficient time to rest. Then diet is really key. Are you getting enough protein and are you getting enough raw calories?
Also do not expect muscle growth to be quick. 1-2lbs a month is considered really good muscle growth. If you gained any more than that it was probably fat anyway.0 -
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deviboy1592 wrote: »My name is Deviboy, I'm an ectomorph, I was working out 7 days a week, seen no muscle change, strength change but no gains, would work out for 20 mins a day, 30 on cardio, then cut it to 3-4 times a week and started seeing some improvement, on my off days I do cardio 30 mins a day. My problem is I like the 7 days a week cause I like isolation exercises but on the 3-4 day split I only have time for compounds, any suggestions?
Read some books. Starting Strength, Strong Lifts, go from there. Come back when you've figured it out. If you can't listen to the experts on here you're going to listen to the wrong people and spin your wheels. That's if you even DO listen at all.
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docktorfokse wrote: »I'm assuming you're trying to gain muscle? Also how much are you eating, and what kind of cardio are you doing?
It sounds like you're describing a switch from a 7 day a week routine to a 3-4 day a week and saw positive results. In which case, I'd say just keep doing that. Especially for a beginner, building strength on your compounds is more important than doing a ton of isolation work. The most important thing is that whatever you do when you are in the gym, you need to have rest days. Your body won't be building anything if you don't sit down and give it time to.
3000- 3400 aday calories, just light jog on a treadmill, but with my job I also take about 11000-13000 steps a day.0 -
Ok number one no such thing as an ecto or endo morph. Sure your lifestyle up to this day and your nutrition can make a big difference in how easy it is to gain or lose weight. However this has nothing to do with your genetics. Assuming you are working out efficiently stimulating muscle groups without hurting them and giving them sufficient time to rest. Then diet is really key. Are you getting enough protein and are you getting enough raw calories?
Also do not expect muscle growth to be quick. 1-2lbs a month is considered really good muscle growth. If you gained any more than that it was probably fat anyway.
That's why I started on here, to keep track and makes sure I'm getting enough. 130g of protein, I'm alittle over but that's ok.0 -
Wait. All over the weight gain forum yesterday you were ranting on and on about what people should do to bulk and now you post this? Makes no sense.
Soma types are nonsense and for people that need excuses.
How exactly do you expect to gain muscle doing 20 minutes of weight training. That's not enough time for anything.
Wow people never stop to amaze, this isn't about nutrition, it's about exercise, also I said I started seeing more results when I cut my gym time in half, maybe you missed that message, I like working out everyday and just wondering if theirs a program out their that works. Someone of being an ectomorph, or high metabolism shouldn't be burning more calories while their trying to consume, but unlike some people I open to suggestions.0 -
deviboy1592 wrote: »Ok number one no such thing as an ecto or endo morph. Sure your lifestyle up to this day and your nutrition can make a big difference in how easy it is to gain or lose weight. However this has nothing to do with your genetics. Assuming you are working out efficiently stimulating muscle groups without hurting them and giving them sufficient time to rest. Then diet is really key. Are you getting enough protein and are you getting enough raw calories?
Also do not expect muscle growth to be quick. 1-2lbs a month is considered really good muscle growth. If you gained any more than that it was probably fat anyway.
That's why I started on here, to keep track and makes sure I'm getting enough. 130g of protein, I'm alittle over but that's ok.Springfield1970 wrote: »deviboy1592 wrote: »My name is Deviboy, I'm an ectomorph, I was working out 7 days a week, seen no muscle change, strength change but no gains, would work out for 20 mins a day, 30 on cardio, then cut it to 3-4 times a week and started seeing some improvement, on my off days I do cardio 30 mins a day. My problem is I like the 7 days a week cause I like isolation exercises but on the 3-4 day split I only have time for compounds, any suggestions?
Read some books. Starting Strength, Strong Lifts, go from there. Come back when you've figured it out. If you can't listen to the experts on here you're going to listen to the wrong people and spin your wheels. That's if you even DO listen at all.
If or when I figure it out I wouldn't be on here.0 -
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Me 3000-3400 calories in
1400-1600 out ( if I counted properly,)
2600- 2800 which might not be much of a surplus.
So I'm actually burning more than I'm eating. That's why I get in and get out.0 -
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That's what I'm going through, I like working out everyday, I like the feeling of it, I like the pump, but like I'm saying, I'm burning my calories, so I have to workout 3-4 times a day. In 20 mins I do 4-5 compound exercises, lifting heavy 4 sets of 6-8 reps.0
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Endos from what I read are people who can put muscle on easy, and endos gain weight easier, metabolism I guess.0
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Could also be genetics or which I've read.0
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This thread is all over the place lol. In it for amusement.0
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In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).0
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Ok number one no such thing as an ecto or endo morph. Sure your lifestyle up to this day and your nutrition can make a big difference in how easy it is to gain or lose weight. However this has nothing to do with your genetics. Assuming you are working out efficiently stimulating muscle groups without hurting them and giving them sufficient time to rest. Then diet is really key. Are you getting enough protein and are you getting enough raw calories?
Also do not expect muscle growth to be quick. 1-2lbs a month is considered really good muscle growth. If you gained any more than that it was probably fat anyway.
could you explain to me please? first time I have heard this. Need schooling0 -
In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).
Correct, I do about 20 min of cardio(light jog) every workout day, 40 on my off days, I really enjoy hitting the weights, but doing so 7 days a week I see no addition in muscle mass, so that's where I am? Do you know of a way I can workout 7 days a week? What do you think about 2 compounds and one to 2 isolation each day so I'm not burning all my calories? My problem is I like the workout out too much.0 -
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deviboy1592 wrote: »In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).
Correct, I do about 20 min of cardio(light jog) every workout day, 40 on my off days, I really enjoy hitting the weights, but doing so 7 days a week I see no addition in muscle mass, so that's where I am? Do you know of a way I can workout 7 days a week? What do you think about 2 compounds and one to 2 isolation each day so I'm not burning all my calories? My problem is I like the workout out too much.
You say you have seen progress going from 7 days to 3 -4 days. Did you change the intensity, density of the workouts or your poundage over the course of the week? When did you change and what kind of results did you see?0 -
I'm confused...what was the question?0
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deviboy1592 wrote: »
That's Martin Berkhan.0 -
In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).
That's what I'm saying. I know I waste time during squatting and deadlifting but I'm on the platform at least 45 minutes for those 2. Then I move on. 20 minutes. Brb.....pretending to workout.
Oh yea, working out 3-4 times a day for 20 minutes each time. Yikes.
What are you talking about, I said 3-4 times a week?
Your sets must be more intense then mine, I don't have a spotter cause I work from home, so I do as heavy as I can, as safety as can, with little rest time in between, I rest 30-60 secs between sets.0 -
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deviboy1592 wrote: »In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).
Correct, I do about 20 min of cardio(light jog) every workout day, 40 on my off days, I really enjoy hitting the weights, but doing so 7 days a week I see no addition in muscle mass, so that's where I am? Do you know of a way I can workout 7 days a week? What do you think about 2 compounds and one to 2 isolation each day so I'm not burning all my calories? My problem is I like the workout out too much.
You say you have seen progress going from 7 days to 3 -4 days. Did you change the intensity, density of the workouts or your poundage over the course of the week? When did you change and what kind of results did you see?
Still kinda early to tell, holding steady at 187, I weigh myself once a week, also have more energy, probably because I don't workout as much. I've noticed I can lift more weight as well. I know all things lead to stick to the program I have now, but then I always like to workout everyday.0 -
deviboy1592 wrote: »deviboy1592 wrote: »In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).
Correct, I do about 20 min of cardio(light jog) every workout day, 40 on my off days, I really enjoy hitting the weights, but doing so 7 days a week I see no addition in muscle mass, so that's where I am? Do you know of a way I can workout 7 days a week? What do you think about 2 compounds and one to 2 isolation each day so I'm not burning all my calories? My problem is I like the workout out too much.
You say you have seen progress going from 7 days to 3 -4 days. Did you change the intensity, density of the workouts or your poundage over the course of the week? When did you change and what kind of results did you see?
Still kinda early to tell, holding steady at 187, I weigh myself once a week, also have more energy, probably because I don't workout as much. I've noticed I can lift more weight as well. I know all things lead to stick to the program I have now, but then I always like to workout everyday.
So you have not seen size gains (as too early) - but the progress you are referring to is more of an energy/strength thing?
How much of your 1RM are you lifting during these sets?0 -
deviboy1592 wrote: »In to find out how you lift heavy, doing 4 -5 compound lifts for 4 sets of 6 - 8 in 20 minutes and burn 1,400 - 1,600 calories while doing so (if I am interpreting that last part correctly but that could include 30 mins of cardio also).
That's what I'm saying. I know I waste time during squatting and deadlifting but I'm on the platform at least 45 minutes for those 2. Then I move on. 20 minutes. Brb.....pretending to workout.
Oh yea, working out 3-4 times a day for 20 minutes each time. Yikes.
What are you talking about, I said 3-4 times a week?
Your sets must be more intense then mine, I don't have a spotter cause I work from home, so I do as heavy as I can, as safety as can, with little rest time in between, I rest 30-60 secs between sets.deviboy1592 wrote: »That's what I'm going through, I like working out everyday, I like the feeling of it, I like the pump, but like I'm saying, I'm burning my calories, so I have to workout 3-4 times a day . In 20 mins I do 4-5 compound exercises, lifting heavy 4 sets of 6-8 reps.
There is also no way you can be lifting heavy with 30-60 seconds rest periods.
You see no progress because there is absolutely no way that you put enough stress on the muscles. No way.
All day yesterday you spent it contradicting yourself. You need to work on your story telling skills.
Sorry, it was mistyped, I did say at the top of this 3-4 times a week. Instead of posting problems, how about some solutions?0 -
deviboy1592 wrote: »
That's Martin Berkhan.
I have to say thanks, I posted this to seek help, and I think your genuinely trying to, I know my question doesn't make sense and that's why I posted, cause it doesn't make sense to me. But thanks for not dragging all that crap over here as well.
Thanks sara0
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