Training for Ectomorphs

[mmuscle]

Hi guys,

I was just writing to find out what your opinions are on training techniques for an Ectomorph.

I know that what is generally said is that Ectomorphs should have shorter and less frequent workouts than Mesomorphs or Endomorphs, but would like to hear from you exactly how frequently and at what intensity an Ectomorph should train for optimal muscle gains?

Cheers for any comments folks!

[threenorns]

very high weight, very low rep - ectomorphs respond so readily to high-rep work because, in my experience, they're already optimized for endurance work. instead of 3 sets of 4 to 6 reps, i might even go with 3 sets of 3 to 4 reps.

twice a week if they can hack it, but probably once a week is best.

really boost the protein because ectos tend to lean toward high-carb diets to fuel their high-gear metabolism - the ecto i'm training (almost pure ecto, no meso to him at all, never seen such a small frame in my life: 5'9", up to 140 - 145 or so, about 0.00003% body fat) has a huge intake, but it's nearly all sugar and other carbs, very little protein. we're working on that, but he complains that meat and other proteins make him feel sick. he's currently eating small amounts of protein frequently - about every 90 mins or so - and that's helped.

he's tagging along with my routine, so i'll let you know how it works for him.

[pseudonym]

shorter and less frequent ??

I hope by that you mean because they are going so super freaking heavy they need extra time to recover and/or 'cause they will be eating instead .

I am a dedicated ectomorph (have been practising for almost 22 years now ) and I dunno that I train any differently from anyone else. I go as heavy as I can for 6 or so reps, use sets of 2 (will soon be 3 or 4) per exercise, 2 or 3 exercises per muscle group and do each muscle group once a week.

in between time I eat lots and lots and lots (I don't care what, if it healthy all the better, if it's not ... ah well it is still calories )

I also don't dedicate any time to a 'cardio specific' routine (though I would not say I am unfit ).

I think an ecto should approach their weight training like anone else trying to gain mass.

EDIT: dagnammit how did you beat me to that one 3 lol! I'm going to sleep.

[Vas85]

i was an ectomorph, i trained for over 1.5years with the 8-10 rep scheme, id give it a shot if i were you, and also don't do any cardio simple, and just eat everything you can thats at home.

[mmuscle]

Good advise guys.

Cheers :