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Need to gain mass (Ectomorph body type)
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Author:  Hammerofdawn [ Sun Aug 12, 2012 9:32 pm ]
Post subject:  Need to gain mass (Ectomorph body type)
Hello Forum

I just want to work on a little self improvement and gain a little extra mass.
(Nothing major, I just want to look like I've got a bit more meat on my bones). :D

My build doesn't really bother me to the point where I'm self conscious, I'm comfortable in my own skin, my frame and mentality can hold against the barrage of comments which seem to fly around, usually from the meat head AMoGs when I'm running my game.

I can usually hold my own against 'vultures' in night game and more often than not send them on their way by teaming up with my HB, but this has happened a few times now, (I'm not sure this is because of me gradually raising my standards when it comes to selecting women, so might be related) but its the type of guys mentioned above, who become the unaccounted obstacle.

Truth is, even since a kid, I've always been a slim guy and I've accepted it, but I would love it if I could gain a couple extra kilos.


A little about me:

25 Years old
5ft 10"
Ectomorph body type (62.5kg - so underweight for my height)
Doing free weights training at home, as I need to find another decent gym.

I currently eat 3 large meals a day plus snacks
I frequently skip breakfast as I cannot stomach a meal when I wake up, so I normally take something to work with me, like a cereal bar & fruit.
(I know it's the most important meal of the day but I feel physically sick if I have more than a cup of coffee and a slice of toast).

Other than that I feel my eating habits are reasonable, plenty of meats and fresh vegetables and was considering weight gain supplements (again).

I've tried different things such as weight gain, protein powders and creatine in the past, none of which made a difference (following the guidelines on the packaging).

If you have any questions or need additional information feel free to ask and I'd appreciate any input you may have.

Thanks in advance :)
Author:  1eye [ Mon Aug 13, 2012 1:03 am ]
Post subject:  Re: Need to gain mass (Ectomorph body type)
Quote:
Hello Forum

I just want to work on a little self improvement and gain a little extra mass.
(Nothing major, I just want to look like I've got a bit more meat on my bones). :D

My build doesn't really bother me to the point where I'm self conscious, I'm comfortable in my own skin, my frame and mentality can hold against the barrage of comments which seem to fly around, usually from the meat head AMoGs when I'm running my game.


Thanks in advance :)
You are encountering territorial wars just like in animal world. :D It's also human nature to bully less well endowed males for turf because they are insecure themselves.

I know it's hard for ectomorph to gain muscle but it's not impossible.Just hard work and right knowledge.Your breakfast problem may indicate a personal/emotional issue so you have to be honest with yourself.

You have some free weights if they are sufficient should be able to build up
arms and shoulders and to some extent your back/lat muscles.Try to hit major
muscles groups twice a week.Refrain from masturbation as that allows more energy/stamina for workouts.Use strict form or technique rather than lifting
heavy weight haphazardly.

Like someone said,if you want change in your life then do something different
in terms of habit and mindset.Focus on your goal and follow through.You may need to "force" yourself to eat more. Good luck.
Author:  Hammerofdawn [ Mon Aug 13, 2012 12:35 pm ]
Post subject:  Re: Need to gain mass (Ectomorph body type)
Quote:

You are encountering territorial wars just like in animal world. :D It's also human nature to bully less well endowed males for turf because they are insecure themselves.

I know it's hard for ectomorph to gain muscle but it's not impossible.Just hard work and right knowledge.Your breakfast problem may indicate a personal/emotional issue so you have to be honest with yourself.

You have some free weights if they are sufficient should be able to build up
arms and shoulders and to some extent your back/lat muscles.Try to hit major
muscles groups twice a week.Refrain from masturbation as that allows more energy/stamina for workouts.Use strict form or technique rather than lifting
heavy weight haphazardly.

Like someone said,if you want change in your life then do something different
in terms of habit and mindset.Focus on your goal and follow through.You may need to "force" yourself to eat more. Good luck.
Hello 1eye, thank you for your reply :)

I know breakfast is a good starting point for taking on extra calories, although I don't ‘skip’ this meal as such, that was probably the wrong word to use, I just have it later like mid-morning (9-10am).
I might try getting up a little earlier & wake up properly before eating rather than being on-the-go as I leave the house at 7am for work.

In my opinion and being as honest as I can, I don't believe it’s an emotional issue (at least not initially) the best way I can describe how I feel is more a feeling of being full or bloated, even though I've eaten very little.

I'll try getting up a little earlier and having something the best I can manage and still keep doing the same as I've always done and snack mid-morning, as its pretty much routine now.

Brilliant feedback and I accept if I want things to change thing 'have' to change.

If it ever got to a point where I felt bad about myself, which is unlikely, I'd probably reflect on this quote as its been a good teacher in my travels:
Quote:
"Insanity: doing the same thing over and over again and expecting different results." - Albert Einstein
Author:  MrBreeze [ Mon Aug 13, 2012 10:58 pm ]
Post subject: 
Hey Brother, Ive been thru this exact scenario and thought I would jump in...

Im 6'2" and was about 170-175 at the time. I had worked at gyms, done all the different crap in the magazines etc. For some reason I believed the meat heads that I wasnt working hard enough blah blah blah. I got lucky and had a work mentor that was an ex navy seal, semipro body builder AKA shit brick house that took me under his wing and helped me. I set a goal of 200lbs and told him I would do anything he told me to not believing it would work.

Here are some things that I have learned:

1. Maximize your genetic possibility. Youre not the meat head that just picks up the weight and magic happens and never will be. This mind set held me back for a long time but thru hard work youll be healthy, fit and strong.

2. Calories, calories, calories! When I was doing my best I ate 8+ times a day. Big meals are not a help. Your body needs constant food. I literally would set an alarm midway thru the night and wake up to a weight gainer shake and go back to sleep. I would walk into class with a backpack and a cooler. The cooler had foods and shakes. When it was time to eat, it was time to eat. Add healthy oils to everything... eat real foods. Obviously shakes are a must to reach any goal with a shit ton of calories. Dont skip meals, dont intake empty calories... alcohol sugars etc. SHIT TONs of protein. Whey is cheap but some people dont digest it well. Hemp is a healthy alternative but cost is a hindrance. If youre not eating right now...youre losing weight. If you get hungry youre losing weight. :-)

3. Work your whole body HARD! You need to convert those calories into muscle. Dont skip legs. Dont skip full body exercises. These are not only great work out but can increase testosterone. If youre not completely exhausted when your work out is over you didnt put enough into it. Find a mentor if you need help...

I know this is militant but I had a goal... and despite all that work I made it to 199. :-( haha, but I was amazed that I actually got that far. I looked and felt great. I started dating an absolute knockout. Solid HB9... Ive maintained a healthy 185-190 ever since. About ten years....

I feel like Im leaving some stuff out so Ill add it if I think of something... Feel free to inbox me if you have question. Im here to help. Good luck brother!
Author:  MrBreeze [ Mon Aug 13, 2012 11:04 pm ]
Post subject: 
A note of the Breakfast thing.... Break down the word. Youre Breaking a Fast in the morning. You dont want to be fasting because your body metabolizes so fast. I used to be the same way. But you have to over come this in your mind. It helped to not get hungry by eating a shake in the middle of the night. Also, drink your breakfast until your body gets used to it. Have another high protein high cal. drink and youll be hungry again soon. Look man, its all a challenge. But tell yourself that you can do it. I would eat when I wasnt hungry. I would eat when I was nauseous... Your mind thinks it not your body. I never once actually threw up. Set goals for yourself and just do it. If you hurl, you hurl... but youre building what you want.
Author:  Hammerofdawn [ Thu Aug 16, 2012 1:07 pm ]
Post subject: 
Incredible posts guys thank you so much :)

I'm definitely going to go back on the shakes, I’m just not sure if a protein shake or a weight gain shake would be the best option for me.

Which would you recommend?

An ex bodybuilder who gave me some good tips at my old gym recommended me to this site -I've used them before and I plan to use them again, unless you know of any other UK based sites which are reasonably priced.

Myprotein.co.uk
http://www.myprotein.com/uk
Author:  MrBreeze [ Thu Aug 16, 2012 4:57 pm ]
Post subject: 
The main difference between protein shakes and weight gainers is a ton of carbs. Mostly in the form of maltodextrin. I used the weight gainer shakes and added protein around work outs. BUt remember lots of real foods too. I took a look at that site. Not bad...looks about the same as some US ones. If you like it and are getting good feedback from others I would just stick with it.
Author:  Night_ [ Thu Aug 16, 2012 8:14 pm ]
Post subject: 
I read your post and not the comments so if im repeating after someone,sry.
I'm kinda in the same situation im 1.73 meter and I my weight was 58.6 pretty skinny though i have a good body genetics (very low body fat so I have 6pack without training on the abs)..

anyways, about all the poweders, they will do NOTHING if you wont train hard and eat propertly..
im eating 4-6 times a day (3 major meals) and no snacks..im also using a weight gainer named PERFECT 3000..
it's great (good taste). I think that if you can get enough protein for your body without protein shake then you should, and then just use the weight gainer..

i got in 2 weeks of hard (really hard) training and eating a lot (but good stuff not jank) from 58.6 to 59.9 - 1.3kg of muscle. my bodyfat stayed the same...
and it feels good when people (girls ;]) are complimenting you.

if you have any questions feel free ;)
Author:  killerwolf [ Fri Aug 17, 2012 6:47 am ]
Post subject: 
Hey buddy. Just like PUA you have to do a little homework on muscle building. I recommend powerlifting and strength building routines to start. Squat, Bench, Deadlift! You can switch to more of a bodybuilding routine after gaining the initial size and strength. To give you a few simple key secrets to it:
1) Drink a lot of milk. Preferably a half gallon a day. I drink lactose free if thats what you need. 2 percent should be fine.
2) Squats. If you don't focus on those your cheating yourself. There is a book called Super Squats. Buy it! You can start with 8-10 reps, 4 or 5 sets. Super squat routine is 1 set of 20. It works! Increase weight everytime and every set. do them once a week. Push yourself to get stronger. Your squating muscles are the biggest on your body. Develop them.
3) Eat. Food is very essential or you wont get bigger. High protein. Lean meats. Sandwiches. Dairy. You should consume at least 3000 calories a day for your size. Research it.
4) Take advantage of supplements. They work if you do everything else right. Protein shake in the morning and one after your workout. Creatine for sure. Micronized creatine is the best. ZMA at night before bed. At least 1 protein bar during the day. Doesn't matter which. These are key supplements for gaining size and strength.

Oh and by the way. Masturbating does not make you weaker. Quite the opposite. Your testosterone is produced in the testicles. If you don't use them your production levels will decrease which is bad for gaining muscle. You want the highest levels you can get. At least every other day if not everyday, use them.
Author:  Night_ [ Fri Aug 17, 2012 8:35 pm ]
Post subject: 
Quote:
Hey buddy. Just like PUA you have to do a little homework on muscle building. I recommend powerlifting and strength building routines to start. Squat, Bench, Deadlift! You can switch to more of a bodybuilding routine after gaining the initial size and strength. To give you a few simple key secrets to it:
1) Drink a lot of milk. Preferably a half gallon a day. I drink lactose free if thats what you need. 2 percent should be fine.
2) Squats. If you don't focus on those your cheating yourself. There is a book called Super Squats. Buy it! You can start with 8-10 reps, 4 or 5 sets. Super squat routine is 1 set of 20. It works! Increase weight everytime and every set. do them once a week. Push yourself to get stronger. Your squating muscles are the biggest on your body. Develop them.
3) Eat. Food is very essential or you wont get bigger. High protein. Lean meats. Sandwiches. Dairy. You should consume at least 3000 calories a day for your size. Research it.
4) Take advantage of supplements. They work if you do everything else right. Protein shake in the morning and one after your workout. Creatine for sure. Micronized creatine is the best. ZMA at night before bed. At least 1 protein bar during the day. Doesn't matter which. These are key supplements for gaining size and strength.

Oh and by the way. Masturbating does not make you weaker. Quite the opposite. Your testosterone is produced in the testicles. If you don't use them your production levels will decrease which is bad for gaining muscle. You want the highest levels you can get. At least every other day if not everyday, use them.
Dude you're totally misleading him..you should do your homework aswell ;)
Author:  MrBreeze [ Fri Aug 17, 2012 10:11 pm ]
Post subject: 
Quote:
Quote:
Hey buddy. Just like PUA you have to do a little homework on muscle building. I recommend powerlifting and strength building routines to start. Squat, Bench, Deadlift! You can switch to more of a bodybuilding routine after gaining the initial size and strength. To give you a few simple key secrets to it:
1) Drink a lot of milk. Preferably a half gallon a day. I drink lactose free if thats what you need. 2 percent should be fine.
2) Squats. If you don't focus on those your cheating yourself. There is a book called Super Squats. Buy it! You can start with 8-10 reps, 4 or 5 sets. Super squat routine is 1 set of 20. It works! Increase weight everytime and every set. do them once a week. Push yourself to get stronger. Your squating muscles are the biggest on your body. Develop them.
3) Eat. Food is very essential or you wont get bigger. High protein. Lean meats. Sandwiches. Dairy. You should consume at least 3000 calories a day for your size. Research it.
4) Take advantage of supplements. They work if you do everything else right. Protein shake in the morning and one after your workout. Creatine for sure. Micronized creatine is the best. ZMA at night before bed. At least 1 protein bar during the day. Doesn't matter which. These are key supplements for gaining size and strength.

Oh and by the way. Masturbating does not make you weaker. Quite the opposite. Your testosterone is produced in the testicles. If you don't use them your production levels will decrease which is bad for gaining muscle. You want the highest levels you can get. At least every other day if not everyday, use them.
Dude you're totally misleading him..you should do your homework aswell ;)
Maybe not so misleading as its straight out of the 70s. A gallon of milk a day? Lifters stop doing this when they stopped throwing whey away and started selling it in a power form. I havent heard someone bring up ZMA in at least a decade too. The 8-10 routine is archaic too. some people respond to huge sets of 6-8 others to sets of 15. The most important thing to me is to be exhausted when you are done. Im Not disagreeing, I just see more effective ways!
Author:  Eyrie [ Fri Aug 17, 2012 10:23 pm ]
Post subject: 
Sorry but there is so much contradiction in these posts. Everyone has raised a good valid point but there is also a lot of b.s in the posts. Like claiming they managed to put on 1.3kg of muscle in 2 weeks which is utter crap, without taking hormones it is scientifically impossible to put more than 5kg of lean muscle in a year. Follow these steps and I guarantee you will put on serious muscle.

1] Get yourself membership to a good gym, just speak to people who are big and ask them where they go.

2] Your no1 source of info should be youtube. There is many channels dedicated to natural body building which provides a variety of videos from awesome workouts to unearthing the myths and truths. Another good source is the body building forum.

3] You need to realise that everyone is different, what might work for someone else might not work for you & vice versa. A lot of the posts on here are people saying what works for them, the only way you will know what will work for you is trying it.

4] Stay away from full body workouts, you won't build much muscle from them. I would recommend trying out a 3 day split of: day 1 chest, triceps and shoulders. day 2 back, biceps and rear delts. day3 legs and calves. Keeping doing it till your comfortable increasing to a 4 day split day1 chest and triceps, day 2 back and biceps day 3 shoulders & abs day 4 legs and calves.

5] Have 6 meals a day, each meal should have at least 20g of protein and breakfast and dinner the most protein. Eat a lot more carbs everyday, try and stay away from simple sugars but it dosent matter to much. Your goal is to reach your daily macro goals.

6] Supplements- I would recommend myprotein to buy protein shakes & weight to help you reach your macro goals because it is cheap and good quality. After working out for at least 6 months you can then to look to buying creatine or pre workouts because then you be to determine if they will work for you.

7] Stick to compound movements of bench press, deadlifts & squats, and isolation for secondary muscles- bicep, rear delts etc. Try to use machine at least as possible and to the bar and dumbells the most.

8] Swap the exercises around you use for your routines every 2-3 months to keep your muscles guessing.

9] Try and train with someone who is experienced.

That's pretty much all I can think of for now, I will edit more in if I think of more.
Author:  MrBreeze [ Sat Aug 18, 2012 12:59 am ]
Post subject: 
Quote:
1] Get yourself membership to a good gym, just speak to people who are big and ask them where they go.
Im not sure this is entirely useful advice after you knock people trying to help. An ectomorph asking for advice from a meathead is kinda like a AFC asking a dude that just gets pussy thrown at him for advice. He might have something useful but more than likely it might not apply to you.
Author:  Night_ [ Sat Aug 18, 2012 11:08 am ]
Post subject: 
Quote:
1] Get yourself membership to a good gym, just speak to people who are big and ask them where they go.
I don't think that going to the same GYM as the big people will make him big as they are.
It doesn't matter where you train as long there's everything you need there.
Just choose a good solid GYM close to your home :-)
Author:  killerwolf [ Sat Aug 18, 2012 6:25 pm ]
Post subject: 
Quote:
Quote:
Quote:
Hey buddy. Just like PUA you have to do a little homework on muscle building. I recommend powerlifting and strength building routines to start. Squat, Bench, Deadlift! You can switch to more of a bodybuilding routine after gaining the initial size and strength. To give you a few simple key secrets to it:
1) Drink a lot of milk. Preferably a half gallon a day. I drink lactose free if thats what you need. 2 percent should be fine.
2) Squats. If you don't focus on those your cheating yourself. There is a book called Super Squats. Buy it! You can start with 8-10 reps, 4 or 5 sets. Super squat routine is 1 set of 20. It works! Increase weight everytime and every set. do them once a week. Push yourself to get stronger. Your squating muscles are the biggest on your body. Develop them.
3) Eat. Food is very essential or you wont get bigger. High protein. Lean meats. Sandwiches. Dairy. You should consume at least 3000 calories a day for your size. Research it.
4) Take advantage of supplements. They work if you do everything else right. Protein shake in the morning and one after your workout. Creatine for sure. Micronized creatine is the best. ZMA at night before bed. At least 1 protein bar during the day. Doesn't matter which. These are key supplements for gaining size and strength.

Oh and by the way. Masturbating does not make you weaker. Quite the opposite. Your testosterone is produced in the testicles. If you don't use them your production levels will decrease which is bad for gaining muscle. You want the highest levels you can get. At least every other day if not everyday, use them.
Dude you're totally misleading him..you should do your homework aswell ;)
Maybe not so misleading as its straight out of the 70s. A gallon of milk a day? Lifters stop doing this when they stopped throwing whey away and started selling it in a power form. I havent heard someone bring up ZMA in at least a decade too. The 8-10 routine is archaic too. some people respond to huge sets of 6-8 others to sets of 15. The most important thing to me is to be exhausted when you are done. Im Not disagreeing, I just see more effective ways!
For anybody to look at the advice I gave and say it's misleading or I don't know what I'm doing shows that they don't know nearly as much as they think. These things have been the foundation of strength training for a long time because they work. Just because a supplement is brand new doesn't mean it's better than the ones that have been around and proved their importance. And anybody who says squats are not important to gaining muscle probably doesn't have much muscle. Lifters like Paul Anderson, Jon Cole, Ed Coan, Don Reinhout, ect. (who I'm sure none of you have heard of) built their 1,000 lb. plus squats off of the routine I gave, all while drinking gallons and gallons of milk. I have been involved in powerlifting, weightlifting, and bodybuilding for over 20 years. I have personally done official powerlifting lifts of 450 squat, 365 bench press, and 475 deadlift at a bodyweight of 195 lbs. and no steroids. I've also squatted 315 lbs. for a set of 20. How much have you all done? Right. So before you guys think you know....know. List YOUR routine and diet program and how much your lifts were on it instead of just putting down mine because you've never tried it.

By the way, I've training many people in my life with these basic principals and they have immediately gained size and strength. Some have gained 40 lbs. of muscle in less than a year and some have added over 100 lbs to their squat in less than 6 months.
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