Ectomorphs: Please Post What Works for You!
- Thread starter Soosan
- Start date
kathryn
Cathlete
I'm an ecto-endo (what a combo, huh?): ecto more on top, endo more on bottom. What works for me is heavy weights on top (P90X was excellent for this) with good recovery time. When I did a GS rotation, I did one upper body workout day 1, legs on day 3 and the otehr upper body on day 5, to give my upper body more rest and recovery time to grow and repair.
There's a lot of info out there on "hardgainers" (usually ectomorphs), and working out hard and RESTING is what is often recommended.
There's a lot of info out there on "hardgainers" (usually ectomorphs), and working out hard and RESTING is what is often recommended.
That seems to work for me as well, although I still haven't figured out the magical number of rest days.
What do you think of doing low reps/heavy weights for most of a workout and then switching to one or two sets of high reps/lighter weights to finish (working fast and slow twitch fibers in the same workout) in a one body part per day rotation?
What do you think of doing low reps/heavy weights for most of a workout and then switching to one or two sets of high reps/lighter weights to finish (working fast and slow twitch fibers in the same workout) in a one body part per day rotation?
rjroubi
Cathlete
Sooooooooooooosan,
I am an ecto-meso (ecto on top, meso on the bottom). I am a hard gainer on top and found one body part a day rotations wonderful (ie: fitnessfreaks366) for muscle gains. I seemed to get much better upper body results (definition and gains) and had a lot more fun by following one of Debbie's strength rotations even more than I did with P90X (and I do really like P90X!). I also do know, I can get more muscular by following Debbie's rotations and increasing my current weights, but I will never get very big and, honestly, really large muscles hasn't been one of my primary goals. I tend to work more toward a lean, defined look, but that is only my preference. I do know you can gain a great deal of muscle if you choose the right rotation and lift the right amount of weight.
Robin
I am an ecto-meso (ecto on top, meso on the bottom). I am a hard gainer on top and found one body part a day rotations wonderful (ie: fitnessfreaks366) for muscle gains. I seemed to get much better upper body results (definition and gains) and had a lot more fun by following one of Debbie's strength rotations even more than I did with P90X (and I do really like P90X!). I also do know, I can get more muscular by following Debbie's rotations and increasing my current weights, but I will never get very big and, honestly, really large muscles hasn't been one of my primary goals. I tend to work more toward a lean, defined look, but that is only my preference. I do know you can gain a great deal of muscle if you choose the right rotation and lift the right amount of weight.
Robin
Robin, funny you should mention Debbie's rotations. I've been planning to do this muscle building/definition rotation after my recovery week:
http://69.0.137.118/dc/dcboard.php?...opic_id=4650&mesg_id=4650&listing_type=search
I thought this would be a good way to hit fast and slow twitch muscle fibers in one workout, which I've read can be very effective for some people. Worth a try anyway! I'll probably tweak the cardio to suit my needs and add chin-ups/push-ups 3 times a week (more once I install a pull-up bar).
Have you done this particular rotation? Which one(s) have you tried that gave you good results?
http://69.0.137.118/dc/dcboard.php?...opic_id=4650&mesg_id=4650&listing_type=search
I thought this would be a good way to hit fast and slow twitch muscle fibers in one workout, which I've read can be very effective for some people. Worth a try anyway! I'll probably tweak the cardio to suit my needs and add chin-ups/push-ups 3 times a week (more once I install a pull-up bar).
Have you done this particular rotation? Which one(s) have you tried that gave you good results?
rjroubi
Cathlete
Sooooooooooooosan,
Yes, I've done that rotation! It's a great one. I did cut the cardio a bit to suit my needs and added in Pilates. Debbie's "One body Part a Week" is also a great one where I got incredible upper body results, but again, I tweaked it by adding Pilates and abs and cutting cardio. I never changed any of the upper or lower body routines....only the cardio and yoga.
Holy Cow...I give you credit for doing the chin-ups...I still cringe every time I look at mine...LOL;-) Maybe if I could do more than 2 or 3 I would be happy and do more, but being an ecto it is so hard for me to get that kind of upper body strength.
Robin
Yes, I've done that rotation! It's a great one. I did cut the cardio a bit to suit my needs and added in Pilates. Debbie's "One body Part a Week" is also a great one where I got incredible upper body results, but again, I tweaked it by adding Pilates and abs and cutting cardio. I never changed any of the upper or lower body routines....only the cardio and yoga.
Holy Cow...I give you credit for doing the chin-ups...I still cringe every time I look at mine...LOL;-) Maybe if I could do more than 2 or 3 I would be happy and do more, but being an ecto it is so hard for me to get that kind of upper body strength.
Robin