[Samseau]

Yo WestCoast


From one Ectomorph to another...


Take out the jogging. You'll get bigger faster.

Because you'll burn less calories, don't eat that extra sandwich at night.

[WestCoast]

Thanks playboy I agree. Problem is my resting heart rate is 45, i'd like to keep my heart healthy too. If I decide to gain more, yeah I'll cut it out.

(07-04-2012 02:29 PM)Samseau Wrote:  

Yo WestCoast


From one Ectomorph to another...


Take out the jogging. You'll get bigger faster.

Because you'll burn less calories, don't eat that extra sandwich at night.

[Deb Auchery]

(07-04-2012 02:29 PM)Samseau Wrote:  

Yo WestCoast


From one Ectomorph to another...


Take out the jogging. You'll get bigger faster.

Because you'll burn less calories, don't eat that extra sandwich at night.

I often eat a sandwich before I go to bed. Ectomorphs are burning calories like crazy even when sleeping. I wake up feeling energised.

[R Smoov]

This is a good workout plan man. The diet as well is great because food is hard to make when you're a brok college student.

Since im home,I mainly do pushups, calf raises and bicep curls with the little dumbell here. Cardio wise I ride my bike for 10 minutes. I'm around 100-110 lb. But that fight club look is def the look I was planning to work on. Seeing swole frat kids is weird.

But you're an inspiration man. I can't wait to hit up the gym in college and get on your workout plan. Your posts are always helpful bro.

Now back to the pushups!

[WestCoast]

Dude hit me up whenever. I am here to make everyone better.

Again. Look great, feel greet, talk great, dance great, be great. Max out your potential.

(07-04-2012 08:19 PM)Rosca Wrote:  

This is a good workout plan man. The diet as well is great because food is hard to make when you're a brok college student.

Since im home,I mainly do pushups, calf raises and bicep curls with the little dumbell here. Cardio wise I ride my bike for 10 minutes. I'm around 100-110 lb. But that fight club look is def the look I was planning to work on. Seeing swole frat kids is weird.

But you're an inspiration man. I can't wait to hit up the gym in college and get on your workout plan. Your posts are always helpful bro.

Now back to the pushups!

[ManAbout]

Saw this and thought it was worth mentioning.

The actor told Men’s Health UK that after being asked to 'put on a bit of weight' for the film, he hit the gym for weeks.

He explained: 'I started off at 169 lbs. and went up to 196 lbs. They told me I was too big, so in the end I had to take it back down to 185 lbs.'

http://www.dailymail.co.uk/tvshowbiz/art...-Mike.html

[Laser]

(07-04-2012 10:22 PM)ManAbout Wrote:  

Saw this and thought it was worth mentioning.

The actor told Men’s Health UK that after being asked to 'put on a bit of weight' for the film, he hit the gym for weeks.

He explained: 'I started off at 169 lbs. and went up to 196 lbs. They told me I was too big, so in the end I had to take it back down to 185 lbs.'

http://www.dailymail.co.uk/tvshowbiz/art...-Mike.html

When did it become the accepted masculine standard to be "buff" but have chicken legs? I clicked on the link thinking there's no way someone 185 lbs should be playing a beef cake stripper. Then I realized the pic shows someone with the upper body of a 200+ lb man and the lower body of a 125lb boy

[Deb Auchery]

(07-06-2012 12:32 PM)Laser Wrote:  

(07-04-2012 10:22 PM)ManAbout Wrote:  

Saw this and thought it was worth mentioning.

The actor told Men’s Health UK that after being asked to 'put on a bit of weight' for the film, he hit the gym for weeks.

He explained: 'I started off at 169 lbs. and went up to 196 lbs. They told me I was too big, so in the end I had to take it back down to 185 lbs.'

http://www.dailymail.co.uk/tvshowbiz/art...-Mike.html

When did it become the accepted masculine standard to be "buff" but have chicken legs? I clicked on the link thinking there's no way someone 185 lbs should be playing a beef cake stripper. Then I realized the pic shows someone with the upper body of a 200+ lb man and the lower body of a 125lb boy

My upper body is growing at a fast rate than my lower, I want to change it but I can't get off this fucking chair

[WestCoast]

This is another reason why you should jog. IMHO, why are legs bigger than arms? Because you stand walk and run on them. As you bulk up and continue jogging/walking/dancing, you'll get ripped legs as well. My quad splits into 4... As it should.

(07-06-2012 01:04 PM)Deb Auchery Wrote:  

(07-06-2012 12:32 PM)Laser Wrote:  

(07-04-2012 10:22 PM)ManAbout Wrote:  

Saw this and thought it was worth mentioning.

The actor told Men’s Health UK that after being asked to 'put on a bit of weight' for the film, he hit the gym for weeks.

He explained: 'I started off at 169 lbs. and went up to 196 lbs. They told me I was too big, so in the end I had to take it back down to 185 lbs.'

http://www.dailymail.co.uk/tvshowbiz/art...-Mike.html

When did it become the accepted masculine standard to be "buff" but have chicken legs? I clicked on the link thinking there's no way someone 185 lbs should be playing a beef cake stripper. Then I realized the pic shows someone with the upper body of a 200+ lb man and the lower body of a 125lb boy

My upper body is growing at a fast rate than my lower, I want to change it but I can't get off this fucking chair

[Deb Auchery]

(07-06-2012 03:22 PM)WestCoast Wrote:  

This is another reason why you should jog. IMHO, why are legs bigger than arms? Because you stand walk and run on them. As you bulk up and continue jogging/walking/dancing, you'll get ripped legs as well. My quad splits into 4... As it should.

(07-06-2012 01:04 PM)Deb Auchery Wrote:  

(07-06-2012 12:32 PM)Laser Wrote:  

(07-04-2012 10:22 PM)ManAbout Wrote:  

Saw this and thought it was worth mentioning.

The actor told Men’s Health UK that after being asked to 'put on a bit of weight' for the film, he hit the gym for weeks.

He explained: 'I started off at 169 lbs. and went up to 196 lbs. They told me I was too big, so in the end I had to take it back down to 185 lbs.'

http://www.dailymail.co.uk/tvshowbiz/art...-Mike.html

When did it become the accepted masculine standard to be "buff" but have chicken legs? I clicked on the link thinking there's no way someone 185 lbs should be playing a beef cake stripper. Then I realized the pic shows someone with the upper body of a 200+ lb man and the lower body of a 125lb boy

My upper body is growing at a fast rate than my lower, I want to change it but I can't get off this fucking chair

As soon as I wrote that I went for a jog haha.

Ectomorphs should do very little running, dancing, and walking.

My upper body get's bigger because when i'm not working out i do upper body exercises.

I'm not going to the gym at the moment, been off for a few weeks, but will get back on it next week.

[WestCoast]

Yep but anything that involves 0 cardio is just asking for long term health issues.

And no people should ALWAYS BE DANCING. Ha. That's just my game style though.

[Deb Auchery]

Yeah but nobody does 0 cardio, regular walking every day, even if only to work and back is good enough. Plus shagging is very good cardio too, especially at this time of year. I can't argue with dancing

[ManAbout]

I have been doing 20 minutes on my bicycle every day, before breakfast. And my jeans are becoming tighter around my thighs, calve muscles have also grown bigger.

[WestCoast]

Ha someone gets it!

As i mentioend above you dont start burning fat/getting lean until you pass 20 minutes because you're not tapping into your VO2 MAX capabilities.

As i said before, i'd rather be heart healthy at the same time. If i am stuck at a 8" drop for life thats fine because i am not going to move to a 10" drop and allow my resting heart rate to go to 70+.

(07-07-2012 09:01 PM)ManAbout Wrote:  

I have been doing 20 minutes on my bicycle every day, before breakfast. And my jeans are becoming tighter around my thighs, calve muscles have also grown bigger.

[Samseau]

(07-04-2012 05:14 PM)WestCoast Wrote:  

Thanks playboy I agree. Problem is my resting heart rate is 45, i'd like to keep my heart healthy too. If I decide to gain more, yeah I'll cut it out.

(07-04-2012 02:29 PM)Samseau Wrote:  

Yo WestCoast


From one Ectomorph to another...


Take out the jogging. You'll get bigger faster.

Because you'll burn less calories, don't eat that extra sandwich at night.

You can also just try reducing the amount of running you're doing down to just once or twice a week.

[WestCoast]

Yep Sam agree. I will attempt to cut down cardio a tad. Problem is my family has a large history of heart disease so if i see my resting rate go over 50 i'm going to go back to running a lot again.

[Sanblz33]

(07-06-2012 03:22 PM)WestCoast Wrote:  

This is another reason why you should jog. IMHO, why are legs bigger than arms? Because you stand walk and run on them. As you bulk up and continue jogging/walking/dancing, you'll get ripped legs as well. My quad splits into 4... As it should.

(07-06-2012 01:04 PM)Deb Auchery Wrote:  

(07-06-2012 12:32 PM)Laser Wrote:  

(07-04-2012 10:22 PM)ManAbout Wrote:  

Saw this and thought it was worth mentioning.

The actor told Men’s Health UK that after being asked to 'put on a bit of weight' for the film, he hit the gym for weeks.

He explained: 'I started off at 169 lbs. and went up to 196 lbs. They told me I was too big, so in the end I had to take it back down to 185 lbs.'

http://www.dailymail.co.uk/tvshowbiz/art...-Mike.html

When did it become the accepted masculine standard to be "buff" but have chicken legs? I clicked on the link thinking there's no way someone 185 lbs should be playing a beef cake stripper. Then I realized the pic shows someone with the upper body of a 200+ lb man and the lower body of a 125lb boy

My upper body is growing at a fast rate than my lower, I want to change it but I can't get off this fucking chair

He should definitely be doing more squats instead of jogging imo. The legs are the biggest muscle group & its necessary to build them up for a more aesthetic physique & to build and maintain elevated test levels. Also if you are an ecto and you squat & deadlift regularily you will already have a shredded core (making ab exercises redundant).


<-------- fellow 6'1", 190lbs, 8% bf ecto myself

[WanderingSoul]

This is the shittiest workout for "hardgainers" ever. I'm not even going to check this thread again because the info is so terribly wrong it just pisses me off to look at it. Squats, deadlifts and presses with heavy weight, low reps and eating your ass off is how you gain size and strength, regardless of if you think you are an "ectomorph" or whatever term you want to use.

No routine worth a shit has you doing biceps and chest twice a week, and legs only once a week.

If you REALLY want to put on size and strength, follow one of the 3 routines below:

http://startingstrength.wikia.com/wiki/S...ength_Wiki
http://stronglifts.com/
http://www.eclipsegym.com/forums/viewtopic.php?t=57

[WestCoast]

No where on here does it say this is for gaining.

I have posted here multiple times that being heart healthy is part of the game as well.

Being a big dude with cardiac arrest isn't my idea of fit.

I will disclose for the 50th time. You're getting advice from a 20s something guy who works on the street and is an ex endurance athlete. Luckily I already met up with one of the vets on here to confirm all of this.

Take advice from whoever you like, not here to start beefs, here to give facts.

(07-09-2012 11:39 AM)RioNomad Wrote:  

This is the shittiest workout for "hardgainers" ever. I'm not even going to check this thread again because the info is so terribly wrong it just pisses me off to look at it. Squats, deadlifts and presses with heavy weight, low reps and eating your ass off is how you gain size and strength, regardless of if you think you are an "ectomorph" or whatever term you want to use.

No routine worth a shit has you doing biceps and chest twice a week, and legs only once a week.

If you REALLY want to put on size and strength, follow one of the 3 routines below:

http://startingstrength.wikia.com/wiki/S...ength_Wiki
http://stronglifts.com/
http://www.eclipsegym.com/forums/viewtopic.php?t=57

[MikeCF]

(07-09-2012 11:39 AM)RioNomad Wrote:  

This is the shittiest workout for "hardgainers" ever. I'm not even going to check this thread again because the info is so terribly wrong it just pisses me off to look at it. Squats, deadlifts and presses with heavy weight, low reps and eating your ass off is how you gain size and strength, regardless of if you think you are an "ectomorph" or whatever term you want to use.

No routine worth a shit has you doing biceps and chest twice a week, and legs only once a week.

If you REALLY want to put on size and strength, follow one of the 3 routines below:

http://startingstrength.wikia.com/wiki/S...ength_Wiki
http://stronglifts.com/
http://www.eclipsegym.com/forums/viewtopic.php?t=57

The kid has a good build given his frame.

Why don't you start your thread instead of shitting on this one?

[WanderingSoul]

(07-09-2012 01:33 PM)MikeCF Wrote:  

The kid has a good build given his frame.

Why don't you start your thread instead of shitting on this one?

You're right. I was too harsh, and I apologize to WestCoast. He's obviously worked hard, harder than me, and built a good physique.

What I should have said is for the people in here who are saying they are hard-gainers and asking about putting on size/strength, there are much more efficient ways to go about it. Even if you have had trouble doing it in the past, follow one of the 3 routines (or Google Joe DeFrancos WS4SB for another option) and you WILL put on size and strength extremely quickly.

Compound lifts (squats, deadlifts, presses, etc.) with free weights while doing high weight/low reps are the way to go for hard-gainers, and really anyone looking to get strong/build muscle. Adjust your diet if you are looking to lose fat.

[WestCoast]

Couldn't care less.

Turn this into a positive, throw up your measurements and we'll critique. Looks like many cats on here think I should put on a few more lbs.

I have a ~9" drop, 10 is technically ideal "vetruvian man"

Race to see who gets there first? I'll throw an update shot end of year?

Downside need to buy custom clothes again, meh oh well.

(07-10-2012 05:05 AM)RioNomad Wrote:  

(07-09-2012 01:33 PM)MikeCF Wrote:  

The kid has a good build given his frame.

Why don't you start your thread instead of shitting on this one?

You're right. I was too harsh, and I apologize to WestCoast. He's obviously worked hard, harder than me, and built a good physique.

What I should have said is for the people in here who are saying they are hard-gainers and asking about putting on size/strength, there are much more efficient ways to go about it. Even if you have had trouble doing it in the past, follow one of the 3 routines (or Google Joe DeFrancos WS4SB for another option) and you WILL put on size and strength extremely quickly.

Compound lifts (squats, deadlifts, presses, etc.) with free weights while doing high weight/low reps are the way to go for hard-gainers, and really anyone looking to get strong/build muscle. Adjust your diet if you are looking to lose fat.

[Newb#3]

(07-09-2012 11:39 AM)RioNomad Wrote:  

http://startingstrength.wikia.com/wiki/S...ength_Wiki
http://stronglifts.com/
http://www.eclipsegym.com/forums/viewtopic.php?t=57

These routines are awful.

And WestCoast's routine had a lot of compound lifts in it, like squats, pull ups, bench press, etc.

Most pro bodybuilders did and do well on a split. And people were putting on muscle fine without full body routines. Compared to the ones that don't, most fitness writers who preach full body routines don't seem to have many impressive physiques under their tutelage.

Doing a limited routine like those ones is a decent way to gain weight... except that it all ends up on your ass, legs, and torso. Sure, some people will be fine and wont have this problem, but most would do better to actually focus on muscle groups.

A guy whose triceps dominate his pressing movements shouldn't rely only on dips, military presses, and benching to build his chest and shoulders. A guy whose chest and shoulders dominate those movements may need isolation exercises for his triceps. More examples like that for back, legs, etc.

And I deliberate didn't address the "hardgainer" thing-- most people who say they're hardgainers really aren't. Kind of like people who say they have fat genetics. They just need to work harder and dial in their food intake.

[WestCoast]

Thanks for the complement, every single person will have different results.

The big take away again is the same, get criticism, the indirect one I got here is get even bigger. I take that as a challenge. Let's do it.

I'll throw up another photo in 6 months with another 1" added to my chest as the goal. While maintaining a 45 resting heart rate.

If anyone wants to join, feel free to post up. Saying someone can spot your body is a little bit crazy, unless you got a bunch of tats.

I'll layer on the additional challenge that my name may as well be changed to "eastcoast" very soon! Max out guys! Never be disappointed

[Caligula]

Thanks for this WC, I'm starting the programme now. Will let you know how it goes, taking a before pic maybe I'll post an after pic in six months or so.

I've always been cardio heavy but have done very limited lifting experience.

How long do you usually rest between sets?

Also they don't have barbells at my gym - any suggestions for substitutes? (eg. on bicep curls with bar)