[massive member]

PART 2

Nutrition was covered in part 1, this concerns training. This concerns the Ectomorph.

Most training programs you see are not meant for you:

No 3 on, 1 off, 2 on, 1 off or whatever training split

No training twice a day

No “I’m using Cutlers leg routine from flex cause I’m going to kick his ass in 6 months”

No drop sets, supersets, strip sets, descending sets, pre-exhaust sets

No chest shoulder workout consisting of flat bench for whole chest then incline bench for upper chest then decline bench for lower chest followed by flyes and crossovers then shoulder press for shoulders followed by
front raises for front shoulder, side laterals for side shoulder then rear
laterals for rear shoulder

No 2-hour training sessions

No training just arms and chest unless the woman you desire gets horny from looking at a light bulb which what you’re going to look like.

Pretty much all routines you see. Training programs for an Ectomorph have to be short and intense. Get in, workout, get out, and then get plenty of rest and nutrients before next training session. Take at least 1 day off between workouts, 2 would be better. This would have you training every 3rd day.

These are the exercises you should concern yourself with: Squats, deadlifts, bench press, shoulder press, chin-ups, bent over rows, upright rows, cleans, hack squats, dips, stiff-arm pullover, stiff leg deadlift, dips

These are called compound movements because they hit more than one bodypart. Don’t waste time on isolation movements. These hit one
bodypart and are useless for a beginning Ectomorph.

If your arms are less than 15 inches, don’t train them directly.

If your chest measures less than 40 inches, do presses and dips only.

If your calves are less than 14 inches, don’t train them directly.

Learn the mind-muscle connection (no, not the rock and sock connection). Don’t just lift the weight from point A to point B. Make the muscle work throughout the entire range of motion. Concentrate on the quality of each rep rather than on quantity of weight. If you can’t feel the muscle working and cramping as the set progresses, you’re probably using too much weight.

Your workouts should last between 45-90 minutes. Realize that no matter how perfect your diet may be, or what great super spectacular wonder most efficient so called miracle muscle enhancing supplement you’re
taking, you won’t grow unless you abide by these guidelines.