Advice for Ectomorph Gains

ninerbuff

Just some quick info first: Somatotypes are a myth. They were created by a psychologist to categorize people based on behaviors.

With that aside, you want to gain size here's what you do:

Volume training: More sets in the range of 16 per body part
Progress resistance: Up the weights when you can
Calorie surplus: Can't gain without adding calories

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correct me if I am wrong but I thought it was more sets like you suggest for the larger muscle groups, but less for smaller ones (i.e. biceps, assuming you don't count back work as targeting biceps)?

16 sets for arms would be like 4 exercises for both biceps and triceps for 4 sets.

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ninerbuff

There is a bit of disagreement on here regarding rep ranges for size gains. For a natural with poor genetics for size gains what is more important than high reps vs. low reps is consistent long term gradual increase in weight lifted. If you want to go higher reps (8 to 12) knock yourself out, but ultimately it is the consistent increases in weight over time that will do it for you. Getting stronger will make you bigger flat out.

Not necessarily true. That's why a lot of power lifters who compete DON'T try to get bigger but stronger so they don't move out of their weight class. Doing doubles and triples will definitely increase strength, but again not necessarily size.

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Been in fitness for 30 years and have studied kinesiology and nutrition

212019156

I know the textbook stuff (sets of 8 to 12 for size, 5 or less for strength), but in reality over the long term if you get stronger over time you will get bigger over time no matter which rep scheme you choose. I have not seen a lot of small power lifters. Plus I think natural competing power lifters and bodybuilders are not that much different size wise. Where you see the difference is when athletes take drugs. But again I have not seen many small power lifters.

In addition legitimate power lifters don't strictly do sets of 2s and 3s.

One more thing, how big you get is very limited by genetics. If you have good genetics for size you will get big no matter which rep scheme you choose. If you don't you won't get that much bigger no matter which rep scheme you choose.

There is a bit of disagreement on here regarding rep ranges for size gains. For a natural with poor genetics for size gains what is more important than high reps vs. low reps is consistent long term gradual increase in weight lifted. If you want to go higher reps (8 to 12) knock yourself out, but ultimately it is the consistent increases in weight over time that will do it for you. Getting stronger will make you bigger flat out.

Not necessarily true. That's why a lot of power lifters who compete DON'T try to get bigger but stronger so they don't move out of their weight class. Doing doubles and triples will definitely increase strength, but again not necessarily size.

A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

wkwebby

Do you have any suggestions for meals/snacks that are calorie-heavy but aren't too unhealthy? I know I do have trouble getting my calorie count up.

Avocado, nuts, cottage cheese, STEAK :happy: , protein powder/shakes or smoothies are an easy way to get some calories in too.

These calorie packed meals come easy for me...unfortunately. :noway: :bigsmile: I wish I had your problem, I'm always over my calorie count.

ChunkLaFunk

here's the link for the Layne Norton hypertrophy workout...

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Stay strong

erickirb

There is a bit of disagreement on here regarding rep ranges for size gains. For a natural with poor genetics for size gains what is more important than high reps vs. low reps is consistent long term gradual increase in weight lifted. If you want to go higher reps (8 to 12) knock yourself out, but ultimately it is the consistent increases in weight over time that will do it for you. Getting stronger will make you bigger flat out.

stronger yes, bigger a bit, but doing the other way around (higher rep, less weight, but more volume) you will get size gains quicker, but less strength gains.

212019156

I will have to agree to disagree with this. Based on personal observation and being around both body builders and power lifters, I just have not seen a big difference in size unless they were chemically enhanced.

There is a bit of disagreement on here regarding rep ranges for size gains. For a natural with poor genetics for size gains what is more important than high reps vs. low reps is consistent long term gradual increase in weight lifted. If you want to go higher reps (8 to 12) knock yourself out, but ultimately it is the consistent increases in weight over time that will do it for you. Getting stronger will make you bigger flat out.

stronger yes, bigger a bit, but doing the other way around (higher rep, less weight, but more volume) you will get size gains quicker, but less strength gains.

mattyice1989

@trojan_bb, how tall are you? Albeit an obvious answer I know I do need to eat more. It seems that I'm consistently at 222 these past few days having been eating about 3100 calories.

@wkwebby, thanks for the suggestions. My problem is not giving myself enough time to eat. You ever add pasta into the mix?