REVscene Automotive Forum - View Single Post - Workout Exercises and Tips for Ectomorphs/Skinny dudes

Nsane · 09-11-2013, 10:18 PM

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.

09-11-2013, 10:18 PM	#16
Nsane Proud to be called a RS Regular! Join Date: Apr 2009 Location: 604 Posts: 145 Thanked 690 Times in 55 Posts Failed 27 Times in 5 Posts	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.