Personal Development for Smart People Forums - View Single Post - Any suggestions for an ectomorph to gain muscle mass?

Majesticzero · 08-12-2009, 08:35 AM

I also had this problem when I started with weight training.

My solution:

Training Schedule:
http://www.elitefts.com/ws4sb/WS4SB.pdf

This schedule is made by Joe DeFranco (in my opinion the best coach there is).
Checkout movies about his gym on Youtube or buy his movie "Strong". It will give you a boost to start lifting weights

The schedule isn't the most important part about your training. I think more important are diet and rest.

Diet
To gain muscles you need to eat... eat alot! I eat around 3500 calories a day, but ofcourse that is good for my body, you need to calculate what you need. Also you will need a lot of protein. Proteins make muscles grow. My coach tells me to take around 1.8 x bodyweight as grams a day. For me that'll be 1.8 x 80kg = 144 grams.

Rest
You need to take a lot of rest and sleep to let those muscles grow. Muscles will only grow when resting!!

I'm not sure if this all works for you. But it helped me and a couple of friends.

08-12-2009, 08:35 AM	#21 (permalink)
Majesticzero Senior Member Join Date: Jan 2009 Posts: 276	I also had this problem when I started with weight training. My solution: Training Schedule: http://www.elitefts.com/ws4sb/WS4SB.pdf This schedule is made by Joe DeFranco (in my opinion the best coach there is). Checkout movies about his gym on Youtube or buy his movie "Strong". It will give you a boost to start lifting weights The schedule isn't the most important part about your training. I think more important are diet and rest. Diet To gain muscles you need to eat... eat alot! I eat around 3500 calories a day, but ofcourse that is good for my body, you need to calculate what you need. Also you will need a lot of protein. Proteins make muscles grow. My coach tells me to take around 1.8 x bodyweight as grams a day. For me that'll be 1.8 x 80kg = 144 grams. Rest You need to take a lot of rest and sleep to let those muscles grow. Muscles will only grow when resting!! I'm not sure if this all works for you. But it helped me and a couple of friends.