Well, you have a very fast metabolism. That means any moderate/high volume routines are out. It also means high reps and short rest periods aren't wise either.
Ectomorphs always do better training like a powerlifter than a "typical" bodybuilder. Reps need to be low, weight heavy, and long rest between sets.
^^ That's how you should be training ONCE you've got some time weightlifting under your belt.
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Most ectomorphs fail in the gym because of APPETITE and METABOLISM. I guess another one could be trying to do "popular" intensification techniques such as supersets, trisets, giant sets, ect.
Since you posted in the training forum, I'll stick to training. If you ARE serious though, you'd ought to post in the nutrition forum as well. If you're not forcing your body to eat, eat, eat.. Then don't bother training.. It's that important! *See my sig*
If you're brand spankin' new to lifting, then I wouldn't be hitting the gym more than three days a week. Full body's a good split if you restrict yourself to compounds. Any two day split might be better IME since you need more time and attention into learning certain lifts and what muscles they affect. I also won't recommend any 5x5 (5 sets of 5 reps) since it's too much.
Here's a hardgainer routine I hack and pasted from ironaddict:
Quote:
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Originally Posted by Ironaddict
Hardgainer/Low Volume/Frequency Routine
This format is one that after everyone reads the routines, not one in 20 will pick this one, and the truth is, many of the 20 will do better on this one than any of the others. Why will no one pick it? It’s not “flashy” it doesn’t have a fancy name, nor will most guys ever believe it could be “enough” work after reading “Flex” and the like seeing the “routines of the pro’s”. Well the truth is those damn routines of the “pro’s” work for a select few and most guys reading this are not likely to one of those guys.
Day One:
Dips or Bench Press 2-3 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2-3 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12
Heavy Abs 3 x 10
Day Two:
Pull-Up 3 sets to failure
Barbell Row 2-3 x 8
EZ-Bar Or Dumbell Curl 1-2 x 10
Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10
Sub-Routine:
Here is another Hardgainer Style Routine done three days a week. TRUE hardgainers will do MUCH better on the two-day, as will many lifters with fairly good recovery.
Day One:
Dips or Bench Press 2 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12
Day Two:
Pull-Up 3 sets to failure
Barbell Row 2 x 8
EZ-Bar Or Dumbell Curl 1 x 10
Heavy Abs 3 x 10
Day Three
Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10
Pull-Troughs, Glute/Ham Raises, or Reverse Hypers
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5'9 125lbs Hard-Gainer (Looking for help)
Linear Mode
