I’m an ectomorph who really wants to build up my body. Currently I’m 5’ 11” and weigh ten stone. Can anyone recommend which exercises will tone my arms, shoulders and chest? I’m also not against taking any supplements but I tend to burn most stuff off too quickly. Any ideas?
2006-08-29 21:57:41 · 6 answers · asked by Darren C 2 in Health ➔ Diet & Fitness
Do Squats, Bench Press, Crunches arm curls and the Rowing Machine. Work out every other day, one day do crunches arm curls and rowing machine the other day do crunches squats and bench, also switch back and forth between heavy lifting and lighter weights, sometimes just do random amounts. Eating is more important than the workout. Drink ALOT of milk and protein shakes and eat more meat and overdo it as much as possible but remember to pace yourself.
2006-08-29 22:04:12 · answer #1 · answered by Anonymous · 1⤊ 0⤋
Well the most important exercises are big compound ( multi joint) exercises like squat,bench,dead lift and bent over barbell rows.Provided you already have sufficient experience you should be doing big weights with low reps and doing your isolation exercises at the end of your work out.Stay far away from the cardio because you'll want to save your energy for the weight.The next consideration is diet.1.5 grams of protein per pound of body weight per day from both food and whey supplements.You'll have to consume way more calories than you're burning.I needed as many as 7000 a day split up between 7 meals a day to take advantage of insulin secretion.Get plenty of sleep because that's when you grow.All of this worked for me.I was 95 lbs when I started and I'm 177 now.I look like I'm 205 at 5'8" but I'm still lean.You will lose a little definition consuming all of these calories but once you make the gains you can tone up very easily
2006-08-30 06:41:56 · answer #2 · answered by joecseko 6 · 0⤊ 0⤋
hey its gonna be hard, i have been an ecto dude all my life. i started gym/weights about 6 months ago. i was doing 3 day splits with a partner, which is monday- chest/triceps, wed- back/biceps and fridays legs/shoulders.
im 6'1" and weighed 73kg when start, after six months training ive only gained 5kg... its a tough battle for sure, unless u get into the pharmacotics, which i wouldnt rec... although u could gain up to 10kg in the first month.
u also have to eat, eat, eat,eat.and oh yeah... eat! every 2 to 2.5 hours, and i mean healthy food, plus you will need to have supplements too, a rapid weight gain protein shake etc as a meal inbetween your 3 mains for the day....
but as an ecto you will struggle, as i said i have been strictly following this routine for 6 months, with less than average success, you may feel better to know that you will see gains in the gym but!!! that is not in question,
also creatine is a good natural supp to help you with muscle gain.
hope any of this gibberish helps/ makes u feel a bit better!
2006-08-30 05:12:00 · answer #3 · answered by Frooshanti 2 · 1⤊ 0⤋
at one point i was an ectomorph. now im in between ectomorph and mesomorph. the change happened over the course of about 2 years. calisthenics do it. push ups, sit ups, pull ups, etc. what you dont want to do is bulk up with all those protein powders. maintain your agility. your goal should be to be fit like bruce lee rather than like the men on wrestling.
do push ups. do lots of push ups. 50 per day should do it for your triceps and chest.
do pull ups. 4 or 5 (or until failure). this should work your back and biceps.
jog with a 30 lb pack. this will work your legs and core.
2006-08-30 05:13:40 · answer #4 · answered by Stand-up Philosopher 5 · 0⤊ 2⤋
Apart from the exercise you should consider taking lemon balm tee. That slows down your metabolism after a while and you would't have to eat so much.
2006-08-30 05:21:50 · answer #5 · answered by Anonymous · 0⤊ 1⤋
go to gym and ask
2006-08-31 04:51:21 · answer #6 · answered by Anonymous · 0⤊ 0⤋