It’s the same routine every Friday… I watch as 15 or 20 skinny ectomorphic guys drag themselves into the gym for the 4th time that week.  They go through the motions of weight lifting.  With 4 sets of 12 rep single-arm cable curls, 4 sets of 10 reps alternate arm dumbbell curls, 4 sets of 8 rep barbell curls, then 4 sets of 15 reps machine curls just to “finish off the arms”.  And that’s the second arm workout for the week! It’s no wonder these guys can’t gain an ounce of body-weight following such a program.  I have yet to see one of them use the squat rack or even the squat machine.  It’s leg extensions and leg curls thrown into the mix of front, side and rear dumbbell lateral raises with 15 to 20 pound dumbbells.  These guys usually last for about 2 to 3 months then after physical exhaustion sets in, I don’t see them for another 8 to 12 months.

Face The Facts

It’s time to face some very cold, hard facts if you want to quit wasting your time and start gaining some serious muscle mass.  If you are a small-boned, energetic type person, you’re an ectomorph.  An ectomorph body-type is not the most ideally suited for building a large amount of muscle and strength.  In fact, many think it’s the hardest type of body to build-up.  I both agree and disagree, and here’s why.  I agree that the ectomorph has got his work cut out for him when it comes to building muscular size and strength.  Crucial for success are correct training, eating, and resting periods.  If you over-train, under-eat, or get inadequate sleep, all progress comes to a halt.  These are the exact three reasons almost ALL ectomorph people fail in their attempt to get bigger, stronger, and more muscular physiques.  On the other hand I think that the ectomorph body-type is the easiest to work with and this is why.  The skinny guy has been skinny all of his life.  He hates being smaller and weaker than everyone else.  He would do almost anything to be big and strong.  He wants it so bad he thinks about it 24 hours a day, 7 days a week.

Now if you combine this DRIVE and PASSION to be bigger and stronger, with the CORRECT TRAINING ROUTINE, the CORRECT EATING ROUTINE, and the RIGHT AMOUNT OF SLEEP, you have the exact formula for creating SUCCESS!!

How To Get Big: Step 1

Fact: you are an ectomorph bodybuilder and nothing you do can change that fact.  Praying and dreaming about being an easy gainer like Ronnie Coleman is not going to change your situation one bit.  Accept your lot-in-life and do what you have to do to achieve your goal of building a muscular well-built physique.  The good thing about your build is that you actually have to train less in order to grow more.  On top of that you don’t have the worry of trying to lose body fat at the same time.  As you grow older you will appreciate that more than you can imagine.  So step 1 is accept your body-type and make your muscles grow with the greatest bodybuilding exercise ever.  The SQUAT is the king of kings when it comes to overall muscle growth.  If you correctly squat once a week, you’ll dramatically increase both overall body strength and muscle mass.  You must squat with good form, heavy weights, and use a 6 to 15-repetition range for best results.

Step 2: Deadlifts

I believe that over time the deadlift has proven to be the second most effective barbell movement for building muscle mass and strength.  Although deadlifts primarily stress the lumbar region and the hamstrings, many other muscles groups are brought into action.  The traps, lats, thighs, and abdominal region help lift the weight. If you perform higher reps with this exercise you’ll raise your metabolism rate and help burn off excess fat.  This is why proper diet is a must for success.

Step 3: Bench Press

Bench Press:  Pick any sport you want and if they train with weights you’ll find that they incorporate the bench press.  The bench press is such a great upper torso muscle builder because it affects so many muscles.  Primarily, it hits the pectorals and front delts.  But it also places tremendous muscular stress on the triceps and side delts.  The lats and abdominal muscles come into play as stabilizer muscles.  I don’t care if you use barbells or dumbbells, incline, flat, or decline bench, just make sure you perform a heavy bench press.

Step 4: Eat Big

One of the most common mistakes I see being made today is this.  Too many wannabe big guys are trying to get (CUT-UP) before they build any muscle to be cut-up and displayed.  When you build a big and beautiful house you build the foundation and framework before you start adding the finishing touches like drapes, lights, paint, and such things.  It’s the same thing with building muscle.  A person at the height of 5’ 11” and 150 lbs. has no muscle mass to be displayed.  Get your body weight up to 190 or 200 lbs.  Then start thinking about fine-tuning your physique.  Consuming 150 to 200 grams of protein a day plus 500 or so grams of clean carbohydrates will build the muscle you want so badly.  If you lift big, you’ll grow big.  If you eat small, you’ll stay small. Want to get big, eat big.

Step 5: Rest

One of the simplest rules, yet most abused, is the rule of rest.  Rest time is for recuperation and growth.  Rest time is when the combination of proper training and eating come together and morph into making bigger, stronger, muscles.  It is when you are heaving the weights around that you are tearing down the muscle tissue not building it up.  When you’re eating the proper amounts of protein, carbohydrates, fats, and water, you’re feeding the muscles for growth.  But when you’re sleeping the actual growth is taking place.  The body is at rest and can do what it’s meant to do at sleep time, GROW.

Putting It All Together
A Training Program To Grow On!

(USE SEVERAL WARM-UP SETS BEFORE ACTUAL WORK SETS)


MONDAY

SQUAT

5 WORK SETS

10-8-6-5-15- REPS

DEADLIFT

5 WORK SETS

8-8-7-6-12- REPS

CALVES

4 WORK SETS

10-8-8-20 REPS

AB CRUNCH

2 WORK SETS

25-25- REPS

 
WEDNESDAY

BENCH PRESS

5 SETS

10-8-8-8-6-REPS

SHOULDER PRESS

5 SETS

10-8-8-8-6-REPS

BENT-OVER ROWS

5 SETS

10-8-8-8-6-REPS

 
FRIDAY: LIGHT WORKOUT
(USE 40% OF MAX WEIGHT)

SQUAT

3 SETS

12-12-12- REPS

BENCH PRESS

3 SETS

12-12-12-REPS

SHOULDER PRESS

3 SETS

12-12-12-REPS

DUMBBELL ROWS

3 SETS

12-12-12-REPS

CALVES

2 SETS

25-25-REPS

FULL SIT-UPS

2 SETS

25-25-REPS

CARDIO WORK

30 MINUTES

TREADMILL OR CYCLE AT MODERATE PACE

 

Muscle Building Meatloaf

2 pounds of Laura’s lean ground beef or sirloin.
3 whole eggs.
2 tablespoons wheat bran.
2 tablespoons raw wheat germ.
2 tablespoons catsup.
Add onions, mushrooms, or carrots to taste.
Mix all ingredients in a bowl and shape into a loaf.  Place meatloaf in a glass-baking bowl, add ½ cup of apple juice and cover.  Cook for 45 minutes at 375 degrees.
You can refrigerate the meatloaf and then when cool slice it into patties and put on stone ground whole wheat bread to make a high protein, medium carbohydrate sandwich.  Drink a glass of milk and eat an apple, banana, or orange for a complete muscle building meal that can be taken anywhere.

Also, you may want to set aside a little extra money as you’ll be needing it to buy bigger clothes to fit your muscular new physique!!

"FREE" Coaching at www.musclebuilderrx.com

Your Personal Fat Loss And Muscle Building Coach,

Dan Przyojski

 

NOTE: This website concerns the use of nutritional principles and vigorous exercise programs, which can potentially pose physical risks to anyone who may undertake them.  No liability is assumed by the author(s) or owner for the use of any of the information on this website or affiliates. No medical advice or information is intended or implied.  You should always exercise safely and you should first consult your health professionals, physicians and/or nutritionists, before using any of the information contained on this website.

Joomla Templates: by JoomlaShack