Hard Gainer / Ectomorph weight training info, books, etc..?
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Principles of Ectomorphic training:
1. Primarily POWER TRAINING (compounds power exercises like squats, deadlifts, bench press, clean and press, barbell rows) to stimulate growth.
2. Long rest periods in between sets, lower amount of sets per workout (that means 9 sets MAX for small groups like bi/tri, 12 sets for large groups, like chest/back)
3. Substantial caloric intake and rest. (at least 3500 calories per day pretty much no matter what weight/height you are)
4. BEWARE OF OVERTRAINING!! Ever seen Pumping Iron? Guys like Arnold and Ferrigno training 2 hours a day? Effin' FORGET IT! As an ecto starting out, you should be lifting no more than 1-2 days per week. Advanced, no more than 3-4 times per week. Your body simply doesn't recover like that of a mesomorph.
Advice I personally received from Frank Zane was this: never train upper body muscles two days in a row. Have at least one rest day between workouts.
5. Warmup and stretch are a must! Ectos can get really strong for their body size/mass, so if you're not careful you'll tear yourself apart.
6. The ectomorph growth secret: Volume/Weight split. For every group you train, alternate between hitting it with volume (higher sets/reps with lower rest periods), then with weight on the next workout (lower amount of sets, lower reps, more rest between sets). This up/down shocks the ecto frame into growth. Remember: volume/weight, VOLUME/WEIGHT!
Example: Chest day
Volume: Incline press 4 sets, cable fly 4 sets, dips 4 sets.
Weight: Barbell press 3 sets. Dumbell fly 3 sets.
You're thinking "What? That's barely my warmup!" Well, friend, that's your problem. As an ecto you can't be having no 20 set workouts, forget that crap! That's if you're juicing and prepping for competition. Which you aren't. So take it easy and remember to rest.
Recommended ecto splits are as follows:
Chest and bicep 15 sets total for the workout (not counting warmup)
Back and tricep 15 sets total
Shoulders 10 sets total
Legs 12 sets total.
LIFT WEIGHTS LOL
aw you dont need a book. there's so much free info on the internet don't waste your money.
check out a bodybuilding website. here's one that i like: www.musletalk.co.uk
basically, do compound excersises (squats, deadlifts, and bench press). don't do much cardio. and EAT EAT EAT. eat quality carbs like potatoes, brown rice, and whole wheat bread. get at least 1 g of protein for every pound of body weight...if you're a relaly hard gainer you might want to go 1.5 g's for every lb. get plenty of sleep and give yourself ample recovery time between workouts.
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