Massive Muscles
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How long does it take an ectomorph to develop muscle?Out of the different body types, how long does it take an ectomorph to develop muscle? Popularity: 31% 1 Comment »RSS feed for comments on this post. TrackBack URI Leave a comment |
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Dave Parise C.P.T. on: 
Todd on:
What a great question and one that shoud be answered as directly as possible.
DEFINITION OF AN ECTOMORPH
Ectomorph: Short upper body, long arms/legs, long/narrow feet and hands, very little fat, narrow chest and shoulders, long, thin muscles. Ectomorphs are very hard gainers and cannot follow main stream bodybuilding methods!
Ectomorphs don’t usually have great strength or endurance. They are the “punny” kids, or the “little guys”. Many famous bodybuilders, like Frank Zane, and Flex Wheeler have Ectomorphic traits.
The main way an Ectomorph should train should be very heavy and he should focus on gaining muscle mass, not tone! Do a lot of power movements.
Also, EAT! That is the most important thing for an Ectomorph to do. Take in more calories than you are used to. Don’t just pig out on empty-calorie foods like cake, chips, pop, and candy, focus on heavy foods, like meats, chicken, potatos, greens, milk, cottage cheese, and fruit.
EATING
Most Ectomorphs are born skinny, and therefore they don’t eat much. That or they have a very fast metabolism. If you fit into one of those categories, which, if you are skinny, you would have to, you need to eat more.
The importance of eating is very underrated. Nowadays, most people just want to take supplements and believe they’ll grow as big as the commercial ads imply, NO WAY!
Here is a great 4 stage eating program
NOTE: This is a general diet intended for a person in good health. Your physician is the best counsel for individual diet needs. Bread should be stone ground whole wheat bread.
Stage 1
Orange Juice 1 cup
2 eggs
1/2 lb steak
4 cups milk
1/4 lb cottage cheese
3 slices sgwh bread
2 pats butter
1 serving fruit
1 potato
2 vegetables
Stage 2
Orange Juice 1 cup
2 eggs
1/2 lb steak
4 cups milk
1/4 lb cottage cheese
4 slices sgww bread
1 pats butter
2 tbls. peanut butter
1 potato
2 vegetables
Fruit dessert
10 cashew nuts
2 tbls. peanut butter
Stage 3
3/4 lb steak
2 eggs
4 cups milk
1/4 lb cottage cheese
4 slices sgww bread
1 pats butter
1 glass orange juice
1 potato
2 vegetables
Fruit dessert
10 cashew nuts
Stage 4
3/4 lb steak
2 eggs
4 cups milk
1/4 lb cottage cheese
2 tbls peanut butter
4 slices sgww bread
1 pats butter
1 glass orange juice
1 potato
2 vegetables
Fruit dessert
20 cashew nuts
PROPER TRAINING
Proper training is the next most important thing in my eyes. But if you don’t eat muscle building foods, your training is a total waste.
I have included this mass training program for packing on pounds of muscle in just 3 to 4 months time!
Monday Workout
Bench Press: 2 sets of 10 for a warm-up, then do 5 sets of 8/6/5/4/2 reps, using increasingly heavier weight.
Military Press: use the same warm-up and working sets as in the bench press.
Bent over Row: use the same warm-up and working sets as in the bench press.
Barbell Curl: use the same warm-up and working sets as in the bench press.
WEDNESDAY WORKOUT
Full Squat: 1 set of 10 or 20 for a warm-up. Then 8/6/4/3/2 reps. Reduce weight to 50-60% of maximum lift and do 3 sets of 12 reps.
Deadlift: 2 sets of 10 for warm-up. Increase weight and do 5 sets of 3 to 5 reps each set.
FRIDAY WORKOUT
Bench Press: 5 sets of 10 reps with a weight of 50% to 60% of your maximum lift.
Full Squat: same sets and reps as above.
Deadlift: same sets and reps as above.
Bent over Row: same sets and reps as above.
Barbell Curl: same sets and reps as above.
Rest no more than 75 seconds between each set on Friday’s workout. It is a light day used to recuperate the muscles by flushing out toxins and waste in your system with the pump. Fridays workout is very important to set up your metabolic system for growth. Do not miss this workout.
I hope you will follow this training schedule to the letter, and make fantastic gains as many have. Please write and tell me of the progress you have made. I’ll be happy to hear from you.
Remember, your safety is a number one concern.
Never try to exceed your limits.
When lifts are heavy be sure to have a spotter.
Always prepare your mind as well as your body, and you’ll have the best workouts of your career.
Power Health Always, Dan Przyojski
www.powerhealthproducts.com
dan@powerhealthproducts.com
Comment by DAN PRZYOJSKI — October 28, 2006 #