posted Tue, 01/10/2012 - 06:25
1391
How To Break The Ectomorphic Curse?
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After so many years I am still trying to figure it out. I have done the heavy workouts minimal sets to the focus on form 28 sets per body part muscle exhaustion to the in between heavy weight moderate reps for 16 sets. I have switched from 1 body part a day/week to the 3-day split hitting each body part twice/week and back. Dont worry my eating is good, most of the time I am stuffing myself sick of food. With that being said I still cant get my shoulders to grow. After reading an article on a fellow ectomorph that hits about 30 sets per body part whos muscles pop I am leaning back to high # sets for form. I typically hit my shoulders twice a week now. Any recommendations/suggestions for breaking the ectomorphic curse would be super duper.
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What weight can you front press (properly to below chin height with a minute of so between sets) for say 4 sets of 6/7 reps on a barbell or Smith?
185lbs
So a plate and half a side (approx). Not great but but not dreadful either. I'd therefore look more at the over-training aspect. Sounds like you need less training and more rest. Try looking at the link below for ideas that have worked (very well) in the past for ecto's...
http://oldschooltrainer.com/
AnonSounds like you overtrain. I am a stick that decided long ago to put on what I can and use my genetic curse in my favor. One thing about us skinny bastards . . . we show every ounce of muscle like it's a pound. Just go with it.
honestly i cant tell you what overtraining is other than hitting the same muscle group 3 or 4 times/week, which isnt a problem here. i feel much better when i train to near perfect form for high # of sets with a rep range of 10. everytime i hear overtrain no one defines it, its stated like its just understood. i dont man, after every push (3 month training plan) i flip flop back between my diet or in this case my workout.
I now you said you are eating good but, its sounding like a diet issue. How many calories a day are you taking in?
currently i have leveled down to 4,000 calories/day, but i dont keep up with my veggies, and its hard to believe that is the reason thats holding me back. this calculation is based on calories per oz research conducted on the internet just now. the following is my current diet plan:
Food: Total Calorie's:
Meal #1
Whole Eggs 450
Egg Whites 180
Raisin Bread 320
Meal #2
Chicken 297.5
Baked Potato 270
Meal #3
Ground Turkey 569.5
Brown Rice 297
Meal #4
Protein Shake 483.33
Meal #5
Ground Turkey 569.5
Baked Potato 270
Meal #6
Cottage Cheese 270
Blueberries 20
Total: 3996.83
i think alot of it is genetics. Are you getting stronger? i know my shoulders and back grow like a weed as do my my arms but my chest is non existent. if your not gaining any strength or size it could be overtraining or diet. i know alot of skinny type guys that think they eat alot but it actuality there not getting enough.