Have been looking all over the internet but can't understand if cardio and weight training will result positive as an ectomorph, I feel that I have gotten a base body from working for about a year, looks allright from some angles but from others i look pretty unleac, from example my back and waist. I try to eat healthy as often i can and maintain good workouts, sleep is all good too. The thing is though that my results is pretty sticky, hard to gain in other words and hard to gain like overall since i've got a strange body imo. I take protein powder after each workout. Anyways i need good suggestions for gaining more lean overall muscles. Thinking about cutting down my workouts to the push/pull/legs routine (3 days weight lifting) and some cardio from martial arts. Currently working out 4-5d a week and as mentioned above, not getting the right musle at the right places. Thx
Ironman2015-08-29T07:52:05Z
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Ectomorph here who has gained over 120lbs of lean mass: I had to eat 1.5g of protein per pound of body weight per day. The workouts should be about 1-1.5 hrs of weight training using heavy weight in rep ranges of ~10-8-6. Take a look at your body in the mirror and decide exactly which muscles need the most work and design a program that focuses on exercises for those exact muscles. (Example: if your back is not wide you need to train the latissiums dorsi so make sure lat pull-downs and pull-ups are a priority in the routine. If you need thickness in middle back do heavy rows with a barbell or t bar rows and cable rows.) Make sure your form is perfect. Make free weights your best friend. Machines have their place but make sure your doing the free weight exercises with dumbbells and barbells. ALSO DON'T NEGLECT squats (or leg day for that matter) and deadlifts!...Both are great for all over mass. Cardio can be done but keep it minimal (20-30min 3 times per week should be fine). Concentrate on eating 5-6 times a day, drinking ~2 litres of water per day, and getting rest. Lastly, I recommend Arnold's encyclopedia of Bodybuilding! Great book! It was the best $25 investment I made in the last 18 years of lifting for designing my programs.Hope this helps. Good luck!
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Workouting alone is not enough, you need eat in caloric surplus (more food) to gain mass... It also requires many nutrients but unless you are vegetarian or on a crazy high carbs diet, you shouldn't care too much about it when bulking, just eat a ton of food...