Workout Exercises and Tips for Ectomorphs/Skinny dudes
 

I realize that there is already a beginners workout thread but I want to get some tips and maybe some advice from those who used to be ectomorphs.

O and ectomorphs are just really skinny guys just so u know.

My stats:

Height: 5'9
Weight: 155 lbs
Max dumbell weight: 25lbs ( Bicep curls)

I did some research and I know that I need to eat a shitload and workout for only 30 min, 3 times/ week, doing isolated muscle exercises.

I really would like to hear from those that were in my position who bulked up. Any sort of advice would be appreciated.

First things first, find your maintenance calories through a calculator (Google it) and eat 500 above it.

Second if you're looking to gain mass focus on getting your compound movements up.

Check the sticky by skinnypupp regarding building muscle for newbies

http://www.revscene.net/forums/669220-how-build-muscle-guide-beginners.html#post7941225

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Why only 30min... and isolated muscle exercises?

working out only for 30 mins and 3 times a week? isolated muscle exercises?

your not gonna build any muscles if you follow that.

i am roughly your size, its really hard for me to gain mass. 5'9, 150 lbs but before I started working out I weighed 120lbs. I have been working out for a year now and my bench started from 85lbs to 185lbs. Bicep dumbbell curl from 20lbs to 45lbs.

I worked out every weekend for ~1.5 hrs in the gym and ate lots of sweet potatoes and chicken and did compound exercises. I am still doing it now but I have been 150lbs for a couple of months now and I am starting to notice that I am getting off the plateau!

if u can not gain wait
Eat more then eat more then look back and eat more
Are you Reading this you are saying yeah its so easy to say just eat
I was 180 6 foot 7 when I started
5 years later 300 pounds
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Also Noone cares how much u bicep curl
Squats deads and bench
Last thing to do is curls
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30 mins workout is not enough trust me not even enough to do 2-3 exercise if anything should be 45-1h maybe more depend on what exercise ur doing and COMPOUND>ISOLATE

ps im 5'4 120 when i started 7 months ago im at 136-137 now usually take about 1h-1h30 to finish gym 5 times/week

To be honest, this isn't the best place to look for advice

:suspicious:


anyhow, back on topic.

make sure your body is conditioned first. Do full body workouts that target all the major muscle groups of your body, throw in some cardio 2-3 times a week and stay consistent with it. After about 2-3 months you'll have better conditioning, you'll get a bit leaner, and then it's time to start thinking about packing on muscle.

skinnypupps guide is great, but if you don't have the conditioning, core strength, etc etc to begin with, no sort of program is gonna help.

Don't start bulk eating at this stage. All its gonna do is pile up in the abdomen. Wait it out for about 2-3 months. Once you start lifting heavy weights, and doing strenuous compound movements, you're body will demand calories, and that's when bulk eating will help you out.

It will take time, but be patient

At your starting weight and height, it's very possible to pack on 30-40 pounds of muscle over the course of your lifting career

get on the gear... there are a few people who can guide you in the right direction...

Yeah he might find better info in the misc section on bb.com
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You give the worst help
Please stfu
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instants post is bang on
My first post was a little crazy
Get on a solid routine and go from there. It takes time and time but u will see gains just gotta be humble and push forward
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Not necessarily the misc, but he would probably find better advice on bodybuilding.com

I'm 6 feet tall and used to be 125lbs. Yes, skinny as fuck. True ectomorph lol. I got up to 160lbs eventually though after about 6 months. I'm currently at 152ish since I got lazy for a bit, but training hard again now to pack on more mass.

You pretty much want to focus on the big 3: bench press, deadlifts, and barbell squats. Pull-ups are another major exercise for overall back development. I'm currently doing something similar to this:

'Three Day Split RPT' Routine | RippedBody.jp

I start each workout with one of the big 3. That drains most of your energy right there. My current workout plan:

Back/Bicep
Deadlifts
Pull-ups
Chin-ups
Hammer curls (standard curls puts too much pressure on my wrist)

Chest/Tricep
Flat Bench Press
Flat dumbbell flyes
Skullcrushers/Lying tricep extensions
Close-grip/diamond/triangle push-ups

Legs/Shoulders
Barbell squat
Linear Leg Press
Dumbbell or Arnold Press
Side lateral raises
Rear delt raises

As you can see, my workouts are very straight forward. You don't need to do anything fancy if the intensity is there. I'm sore for a good 2 days after each workout. I try to pick a weight where I don't exceed 8 reps and can do at least 4 with FULL CONTROL THROUGH THE ENTIRE REP RANGE. Don't "relax" or "let go" on the way down (AKA the "negative" part of the rep). FORM IS MORE IMPORTANT THAN WEIGHT. 4 shitty uncontrolled reps with a heavy weight will NOT be more effective than 8 reps with good form and a lighter weight. Shitty uncontrolled reps are also dangerous and promotes injury.

I also try to avoid using machines since IMO, they tend to take away from working on your stabilizing muscles and assists you with the negative part of the rep. The Linear Leg Press is the only machine exercise on my current workout plan. It accomplishes what the barbell squat already does, but I only do it after the barbell squat to ensure I'm unable to walk after my workout. DON'T SKIP LEG DAY. Leg day feels fcking painfully fantastic.

I usually rest 1 or 2 days between each workout. On rest days I may go for a 30min run, do Ab Ripper X at home, or do a few sets of push-ups or pull-ups depending on what isn't sore.

being sore doesn't really reflect on whether or not you had a good workout

I'm doing 5x5 Program right now. My buddies have tried it and all vouched for how good it is. Helps your increase strength.

StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts
My current workout program: Stronglifts 5×5 Beginner | My Journey to Godliness!

30minutes isnt enough time btw.. I think my warm up is about 10-15mins.. overall my average work out time is about 1hr 15mins.

My starting weight was 118lb (5"7) about year an a bit ago. Currently 145lb. Just know this takes time and consistency is KEY.

Even if you don't try the 5x5 program. Just remember to at least have these main exercises.

Squats, Bench (or Dumbbell press), Deadlifts, Shoulder Press

Ask people at the gym for help. Form is key, always stretch, and rest properly! I overworked my shoulder a while back and wasn't able to left my arm over my head for a solid month. Shit sucks. Lost progress and momentum.

Good luck buddy!
Oh right, remember to concentrate on the muscle & SQUEEZE!

Based on research ectomorphs need to keep workout time to a minimum or else they end up burning too much calories. That would defeat the purpose of bulking. But I personally stick to 45-60 min.

seriously?

okay first of all, body somatotypes have long been debunked.

to get jacked, get strong. lift heavy ass weights via compound exercises, push press, deadlifts, squats, bench, presses etc. eat like a pig

no magic behind it.

This I so fuking true I worked out for a hour one time and all my muscles over the past 5 years went away after cause I didn't stick to 45 min
Was so pissed
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so are you saying if he worked just as hard as you without going on gear, he would achieve your results? didn't think so. so no, my advice is not shitty.

When was 5'9 155lbs ever considered skinny or even ectomorphs?

Who said anything about gear
He can make amazing results without gear, in sorry If u are making no gains after every year
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