Advice for Ectomorph Gains

Reduce workout frequency to 3 times per week. Stick with compound movements (deadlifts, squats etc). Perform lower reps higher weight with more rest between sets. Keep upping your food intake until you start to gain weight.

I kind of second this, but a good compromise would be a legs/push/pull split.

I like wendlers - it's 4 days with the main lifts (compound) being in the strength rep range and the assistance, whatever you like- I do 3x8 one week then 3x10 the next then 3x12 then I up the weight and go back to 8. Again though, I'm just finding my feet.

As to the 'healthy' snacks - screw that, I hit my protein and fat macros then have whatever I like (within cals). But healthyish: apple and peanut butter, cottage cheese or Greek yoghurt with oats and berries - far more fun is some Ben n jerry's or a snicker or whatever.

Ok, good to know.
Thanks

I was thinking about trying it come bulk time (have 3.5 lbs to lose before I start again)

Ok, I need a partner, so come workout with me. :laugh: :laugh:

Ok, good to know.
Thanks

I was thinking about trying it come bulk time (have 3.5 lbs to lose before I start again)

Ok, I need a partner, so come workout with me. :laugh: :laugh:

Pfft....YOU come up here and work out with ME!

LOL
I like my gym though

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.

Eat healthy proteins...lean chicken, nuts, add olive oil to your foods, etc.

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

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

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.

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

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

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

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.