Ectomorph help
Images are sometimes not shown due to bandwidth/network limitations. Refreshing the page usually helps.
You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Lads, need some advice from fellow ectomorphs
Being an ectomorph, what's your gym routine? How often do you go to the gym?
I hear it's supposed to be more about diet than lifting for us? So gym time is not as important as a fat ass?
SS + GOMAD
>>37483147
I'm doing SL 5x5. Lanklet bulking on around 2700 calories per day, I'm just trying to build a solid strength base before I fuck around with any other routines. Will probably switch to PPL in a few months when my noob gains slow down and I can focus more on aesthetics.
Previously I did bro splits for several months. I worked out longer, more often and harder and did not really see results from it even though I was eating enough (counting calories and making macros). Hopefully SL will give me the results I'm looking for. So far all my lifts have gone up quite a bit very quickly so I'm feeling optimistic.
ectomorphs dont exist fuck off
Just eat a lot of food and in the gym push it to the limit. I am this "ectomorph" and in 3 years I've gained 30kg of quality mass. I was weighing 54kg and now I weigh 84kg.
Don't fall for those memes, if you want to make it, you will, no matter what.
>>37483147
Include carbs, don't fall for any anti-carb diet advice. It'll be hell keeping your caloric intake up without them
God I wish I could turn into a ghost
Op here, am trying to eat as much protein, and a good amount of carbs, going gym twice a week and doing weights only, no cardio, is that alright. Obviously trying to push myself on the weights and up it over time
>>37483642
SS or PPL for max muscle growth and aesthetics?
Obligatory fuck you to "bodytypes are a meme" posters.
Some of us have naturally low upper body muscle mass and find it considerably harder to grow there
>>37483834
I consider myself in that group where putting mass on my legs is far easier than mass on my upper body, however, bodytypes are a meme
>>37483147
>somatotypes
>>37483869
Fuck off with this body types are a meme. I'm naturally small, I wish I was big and fat becasue then I could at least lose the weight and be big still
REEEEEEEEEEEEEEEEEEEEE
>>37483147
SS+GOMAD
>>37483271
lanklet with weak upper body.
just giving you my 2cents.
iof you find yourself not progressing try doing 3x5, it makes a really big difference
I found myself stalling after not even 2 months (granted I didnt start from empty bar) and kept eating more and more but I just got fat and gained 6 kilos in 3 months
>>37484083
>I'm naturally small
oh come on before I started lifting I was 5'8 and 100lbs, thats naturally small, I've put on 50lbs so far by actually eating and working hard, so fuck off with that naturally small shit
i put on like 10-15 lbs in a month.. is this safe
>>37483642
This is me
I was 150lbs now 200, nearly as lean as when I started. Lifting 5 years.
don't worry about programming as much as just making it to the gym and getting your compound lifts in regularly, increasing weight and staying in a good rep range
>>37483798
eat more and lift for muscle growth. it doesn't fucking matter which program. SS is a beginner program. if you're a beginner, which most of /fit/ is, SS is a totally acceptable program for you.
If you're honestly still struggling with putting on size, drink an extra pint of milk at the end of every day, even if you think you've already hit your calorie goal.
>>37483798
Honestly, I don't know the sticky workouts and shit so pardon me. I can give you my workout program, it's a powerlifting one so here it is:
>Day 1 - LEGS
*Squats 5x8 (do NOT count your warm up sets)
*Standing legpress? 4x8 (I don't really know how to describe this machine exactly, since I'm not from english speaking country, but it's angled)
*Squats holding barbell at your arse 5x8 (this is probably a rare exercise or I just don't know how it's officialy called.)
*Seated leg curl machine (seated and laying) both 4x8
Then you can do calves, biceps, forearms and abs.
>Day 2 - CHEST/SHOULDERS
*Bench press 5x8
*Incline bench press 5x8
*Dumbbell chest flys 5x8
*OHP 5x8 (you can do both, front press and press from behind or one day front, other day behind)
*Dumbbell shoulder flys 5x8
Then you can add more shoulder exercises.
>Day 3 - TRICEPS/BACK
*Dips 5x8 (put on as much weight as possible, because dips are amazing. If you can't do weighed dips then use little disks like 2.5kg, and do as much as possible, even if it's like 2 reps.)
*Narrow bench press 5x8
*Skullcrusher 4x8
*Behind head skullcrusher 4x8
*Tricep pulldowns 5x10 (for a nice pump)
*Deadlift 4x3 (but it has to be heavy, or you could go till you reach max, but that should be once in a while.)
*Deadlift from boxes 4x3 (again it has to be heavy)
*Deadlift standing on a box 4x3 (same shit, but you can swap this with deadlift from boxes. One day on box other day from boxes.)
Then add some more back exercises, since I'm too lazy to translate and write the whole damn thing. Also you can add arms too.
After 3 days, you have 1 rest day and then you're back in action again. Hope this helps, babes!
I was an ectomorph.
Just eat as much as you can, workout every other day.
Relevant pic 18 month progress. 5'9" 160 lbs 18 years old
>>37484709
Also, I did Stronglifts for the recommended amount of time then switched into PPL. Still on PPL atm
>>37484475
Good work, friend. As for me, i don't even count my calories, I just try to eat as much quality food as possible, sometimes I eat some shit, but hey, food is food. I kinda feel bad for those bastards who just eat exactly the same amount of calories. I mean if you enjoy it then that's fine, but if you torture yourself like this then it's a different story.
>>37484709
Nice progress, buddy, keep it up!
>>37484709
what's the recommended amount of time?
what were you lifts at the time?
>>37483147
for me training style made all the difference I seeing results and how fast I saw results
training to failure is the most important thing in my experience, I don't get results that well from volume or doing 3 x 10 or 4 x 12 or whatever, it's better for me to take every set to failure doing rest pause sets or if doing volume then doing pyramid sets where I increase the weight but lower the reps and take all sets to failure, basically what another anon said about giving it your all, not keeping somethig in the tank just to hit a number in your next set
as far as diet goes high protein moderate carbs works best for me to gain lean muscle and not put on fat, start gaining fat when my carbs go over 300g/day, better for me to increase protein once gaining weight slows down or stops
>>37484767
thanks
>>37484865
I workout ever other day until I completed the Stronglifts workout + random accessories so about 45~75 minutes depending on how I feel that day.
Major lifts:
BP: 95 lbs > 245 lbs
SQ: 115 lbs > 315 lbs
DL: 135 lbs > 365 lbs
I don't keep track of accessories or ohp and rows
>>37484962
sorry I mean how much time it took you to be done with SL and go on to PPL
>>37484962
>>37484865
Major lifts is always 5x5 I've remained consistent with that
Minor lifts/ accessories I usually do 3-4 x 8-12 reps
>>37484542
>>37484580
Thanks senpai
>>37484992
Ah. I did 12 weeks of stronglifts.
Then I experimented with 5/3/1 BBB for 2 months actually. Then PPL for the whole time
>>37485037
welp, that's a quick progress that I cant even dream. 3 months and I'm stuck at +
BP 70kg
DL 90
OHP 42.5
squat 50 can even not count it since I just started doing BB squat (before I did smith machine, other gym) and I have tight af hips,
>>37483147
Ectomorph here! I go to the gym about 5 times per week. Yes, diet > exercise because without diet you'll never get bigger and eventually your strength will plateau.
Chest day consisting of:
>Flat bench for 5 sets of typically 5 reps, going up in weight every set until failure
>Incline bench for sets of 5, going up in weight every set, until failure
>Flat bench dumbell press, 5 sets typically (12, 10, 8, 6, F)
>Incline dumbell press, 5 sets typically (12, 10, 8, 6, F)
>Cable flyes, starting at a set of 10, and increasing weight until I can only do 6
If you'd like I can post my actual routine (weights included) in its entirety. For the record I'm 5' 8" and 160 lbs. When I started lifting I was 123lbs.
>>37485125
Interested
>>37485141
Alright I'll post it. Stick around for a few minutes cus it might take a little while. I'll post one day at a time for sake of brevity
>>37484377
I'm not saying I won't put on weight, but people are natural small asshole
>>37485030
Anytime, brother!
>>37485141
I'll post my most recent workouts as examples. All weights are in lbs
CHEST DAY
Flat bench
>95x5
>135x5
>185x3
>205x1
Incline bench
>95x5
>115x5
>135x5
>155x2
Incline Dumbell Press
>40x12
>45x10
>50x8
>55x8
>60x6
Decline bench:
>115x5
>135x5
>155x5
>165x5
Flat bench dumbell Press
>40x12
>50x10
>60x7
>70x5
Cable flyes:
>17x10
>20x8
>20x7
>20x6
>>37484709
Nice, did you starting doing diet and then going to the gym? i mean did you go to the gym while you body was like left pic or wait for weight gains first?
i'm literally you, in a diet that make me gaing weight ~3lbs week but doing 0 workout
>>37485315
BACK DAY
Deadlift:
>95x5
>135x5
>185x5
>225x3
>315x1
Barbell Rows
>65x15
>85x10
>105x8
Dumbell Rows
>40x13
>50x10
>60x8
>70x8
>80x6
Chainsaw Pull (Single arm seated row)
>40x12
>45x10
>50x8
>55x10
I'm still trying to get this workout optimized so its pretty lacking as you can see. Any helpful critiques would be appreciated.
>>37484709
Nice job dude
>lanklet Anon checking out ass in the left pic
I generally do 3 x 10 reps of five different weight machines that focus on chest and arms. Two or three times per week.
Is this OK? I'm in an out of the gym in like 30-45 mins? I just assumed more other people like to look at themsevlesin the mirror and talk and use thier phone whichis why they take so long.
I'm eating alot more though, protein etc
>>37485372
SHOULDERS
Overhead Press
>65x5
>95x5
>105x3
>115x3
>135x1
Dumbell Shoulder Press
>30x12
>35x10
>40x8
>45x8
>50x6
Standing Row
>35x10
>55x10
>65x8
Front Raise, Lateral Raise, and Deltoid flyes which I do as a circuit
>15x10x3
>20x10x3
>25x10x3
>>37485436
Throw in one more workout during the week and your routine will be good for a beginner, which I assume you are.
>>37485505
Yes I am.
What free weight routines would you recommend? I.e not weight machine
>>37485566
I'm actually the dingdong posting his routine in the thread so you can see my recommendations:
>>37485372
>>37485315
>>37485480
>>37485289
Fuck off, you're not "naturally small", you're just a skinny manlet.
Somatotypes were and remain pure bullshit. they're an excuse for fatties to put on more weight and an excuse for skeletons to not put on any.
>>37485480
LEGS
Rear-loaded squat
>95x5
>135x5
>185x3
>205x1
Leg Press
>215x15
>305x15
>395x10
>485x3
Leg extensions
>40x12
>50x10
>60x8
Lunges
>Until walking is hard
My leg routine sucks D
I'm trying StrongLifts 5x5 and gomad. Started GOMAD a little earlier before I started StrongLifts, but I went from 145lbs to 160lbs in 15 days. To begin with:
>190 squat
>120 bench
>had to do dumbell rows because barbells were taken
Today is my first Workout B day. No idea what to start with for overhead press or deadlift. My upper body needs a lot of work. It's gonna be a long road.
>>37485649
Arms get their own day because my other workouts tend to leave me pretty beat down without adding a second muscle group
Cable Pushdown
>65x12
>72.5x10
>80x8
>87.5x6
Reverse grip cable pushdown
>42.5x12
>50x10
>57.5x8
>65x8
>72.5x4
Tricep Extensions (both arms, with a dumbell)
>30x12
>40x10
>50x8
>60x8
>70x6
Cable Curl
>42.5x12
>50x10
>57.5x8
>65x6
Reverse grip cable curl
>30x12
>35x10
>42.5x8
>50x4
Hammer curl
>25x12
>30x10
>35x8
>40x6
Inclined seated curl
>15x12
>20x10
>25x8
>30x6
>>37483147
>>37485125
THERE IS NO SUCH THING AS ECTOMORPH YOU STUPID FUCKING CUNTS!!!!!!!!!
I know it's been said before, but you fucks never learn.
Skinny guys often do find it harder to gain wait, but that's just lack of appetite and years of not eating right. I should know, I bet I used to be skinnier than any of you fucks.
If a skinny guy describes himself as "naturally skinny" this is no different to a 400lb fat fuck saying they're "big boned". It is laziness, pure and simple.
>>37484580
I love how you're not from an English speaking country but you said 'arse' instead of 'ass'. The exercise you were referring to there, is called a hack squat
I'm probably not experienced enough to reply properly here, but aren't stupid split routines like the ones being posted here generally a waste of fucking time and effort?
Isn't it way better to do a full-body routine (SS,SL,ICF,Whatever) meaning you're working out each body part 3-4 times a week, than a bullshit split routine which means you're working out each body part once a week?
>>37485599
>>37485760
REEEEE
Nice job, you triggered me you ignorant fucks
How do you explain this: Me, 1.76m 74kg look like shit in upper body with weak arms. Legs are strong as fuck without doing anything. Glutes, calves, anything you train on leg day to escape chicken mode, i already have.
My brother: complete opposite
>>37485731
To add onto this, I don't know why the fuck my upper body is so weak relative to my legs. I know 190lb squat isn't all that great, but for fucks sake I probably can't even bench my own weight. That's just really embarrassing to me. Oh well.
Not too worried about the actual lifting part of this whole process. Its the eating well. I've never really eaten all that much. GOMAD has definitely helped, but I just find it hard to cook for myself.
>>37485808
As the guy posting the stupid split, and as someone who's done the "every group, twice a week" routine, I can tell you that hitting every body part 2x or more a week is exhausting. I was doing that up until recently and after a few weeks I ended up sleeping for 10 hours a day because my body was beaten down. After a few weeks of doing this split I'll probably be going back to a back/bis chest/tris legs/shoulders routine and working out 6 days a week until I can't take it anymore.
>>37485835
Like I say, laziness you stupid fuck.
Seems laziness runs deep in you, because a simple Google search will tell you that somatotypes are utter bullshit. We aren't making this up, why would we?
The reason you have weak arms is down to inadequate diet and poor training. I guarantee it.
>>37485880
I did ICF for about two years, three to four times a week, before moving onto something more advanced. I could barely lift the fucking bar at first and got to a 250lb bench inside that two years. Some would say that's very slow progress, but I was weak and skinny as fuck. Shows it is possible and while it was hard, I was never that tired.
Have you been to a doctor? You could have some underlying issue. A young, healthy, adult male should not be exhausted and sleeping that much from doing full body just twice a week.
>>37486100
No I haven't been to a doctor. I figured getting a lot of rest was par for the course when it came to that kind of a workout.
>>37485787
most people that learn english stil say ass, faggot.
britain is irrelevant now. people think of americans when they think of the american language and use american slang.
>>37485073
I hit alot of plateaus, usually, I rest for another 1-2 days and eat alot during the plateau then try to overcome it. Works well
>>37485330
Thanks. I was working out for about a month in the left pic.
>>37485389
lmao, I was a wee virgin lad at the time.
>>37485808
I thought that too, but I can't recover as fast nowadays and I hit way too many plateaus doing full body routines 3-4 times a week. So now I workout 2 times a week for a particular muscle group
>>37484709
Good form, pupper
>>37485835
Somatypoes are bullshit. You would know if you didn't drop out of school.
>>37485731
Start with the bar, do five reps
Too easy? Add 10lb
Do five more. Still really easy? Add 10 more
Continue until it isn't super easy then only add 5lbs each time.
Once it gets difficult stop. That's your starting weight for your next workout day. Add 10lbs per workout until you fail, then only add 5lbs per workout.
Ex.
>test day
45x5
55x5
65x5 wasn't easy anymore
70x5
75x5 was difficult
>next A day
75 5x5
>next A day
85 5x5
>next A day
95 5x5 but failed on last rep
>next A day
100 5x5
Deload as needed
>>37484083
>>37485289
>>37485835
post your diet and your training routine and we will tell you exactly why you are "naturally" small
>>37486208
Maybe when you're a total beginner for a couple of weeks, but not long-term.
>>37486208
Nah, the first 2-3 weeks generally suck then your body gets used to it and it gets easier
>>37486744
I've done it long term and I've always needed copious amounts of rest. Just so we're on the same page, I'm not talking about doing a full-body workout 2x a week, I'm talking about an all-encompassing 3-day full-body split routine (ABCABCD) A being back/bis, B being chest/tris, C being legs/shoulders, D being bis/tris and I did this for quite a while and the entire time I required lots and lots of sleep and food in order to maintain that schedule.
>>37483147
It's easy to say you're an ectomorph and use it as an excuse to do fuck all. Just work on lifting heavier and size will come. I used to weigh 145 at 6'2 and now weigh 180. You get hungry when you workout so that takes care of itself. Just do it and stop making excuses
>>37485787
>lrn2readingcomprehension
That was my point, you prick
>>37486371
doesnt work for me, only gave me a gut.
now I'm cutting cos it doenst make a difference
>>37487062
was meant for >>37486217
>>37485787
Thanks for the love, bae :^*
how old are you OP?
If your above 23 you might wanna consider roids.
