How should ectos train?
Ectos' bodies are not built to carry a lot of muscle bulk so for that reason the
body needs a darn good reason to add additional muscle tissue. In other words,
for ectos to add muscle to their frame they need a very powerful growth
stimulus. The growth stimulus is a function of several factors:
Volume: The more physical work you perform, the more important the stimulus is.
I've mentioned in the past that the more you can train without exceeding your
body's capacity to handle physical work, the more you'll progress. However ectos
have a very low tolerance to strength work. So for them, increasing the severity
of the training stimulus via more volume is out of the question. In fact, if
anything, ectos will always need to reduce training volume to the bare minimum
necessary to stimulate growth.
Ecto variable: Perform a total of 4-6 work sets for most muscle groups, with the
"possible'"exception of going up to 8 sets for back since it's a more complex
"group." Avoid the temptation to increase training volume, however tempting it
may be at first. Focus on working harder during those sets, not on doing more
sets.
Frequency: Another way of putting the body through a more important growth
stimulus/adaptive need is to increase the frequency of training. Basically, if
you train a given muscle group twice per week or even three times per week you
are forcing your body to adapt to a greater extent. However, just like with
volume, ectos will not respond well to an increase in total training frequency.
Their body not being built to tolerate strength work, the release of stress
hormone will be significant with every session. Ectos need their 3-4 days of
rest per week to grow, may it simply be to restore hormonal balance and
facilitate the onset of an anabolic state instead of a catabolic one.
Ecto variable: Train at the most 3-4 days a week, which means taking at least 3
days off per week on non-consecutive days. Each individual session should last
no longer than 60 minutes, preferably closer to 45. Each muscle group is to be
trained once every 6-7 days.
Load/intensity: One can also increase the importance of the growth stimulus by
lifting heavier weights. And that is something ectos should do, within reason.
As it was mentioned oh, about a zillion times, an ecto body is not built for
strength work. They have a smaller bone structure, thinner bones, narrower
pelvic and scapular belts, smaller joints an generally longer limbs. They are at
the exact opposite of being built for strength. So lifting maximal weights, in
the 90-100% range is not ideal for them and once again represent a significant
stress on their body. However, light load lifting might not be a powerful enough
stimulus to force their body to grow. So they need to lift relatively heavy
(75-85% range), without making maximal lifting the cornerstone of their program.
Ecto variable: It is important to challenge the body by always trying to
increase the amount of weight lifted, but because of their structure, ectos
should not go into the maximal weights zone of 90%+. However going lower than
75-80% will not be a strong stimulus enough to maximize their growth.
"Hardness": I do not know another word to express this factor. I am talking here
about the perceived difficulty of a set. Basically the closer you go to your
physical limit on a set, the higher is the "hardness" factor. Ectos should focus
mainly on this factor to increase the growth stimulus. If they are training hard
enough and have a high pain threshold, they can put the muscle through a growth
stimulus powerful enough to force their ecto body to add on muscle without
having to do more than 3-6 sets per muscle group.
Here are some techniques that can be stapled at the end of a regular set to take
it beyond failure:
Rest/pause: Once you reach failure you pause for 10-12 seconds and then resume
the set, trying to get 2-4 more reps with the same weight, again to muscle
failure.
Drop 50%: Once you reach failure you lower the weight by 50% (of the current
weight) and continue to perform reps to failure.
Static hold: Once you reach failure you hold three 3-5 seconds pauses during the
range of motion of the exercise. A second version is to hold the midrange or
full contraction point for as long as possible.
Slow negatives: Upon reaching failure your partner helps you get the weight at
the end on the concentric (lifting) motion and you lower it as slowly as you
can. Perform reps until you can't lower the weight under control.
Partials: These are not included in the table, but can be used in "beyond
failure steps with the same weight." Basically when you reach failure with a
weight you continue to perform reps in the strong half of the movement.
Ecto variable: This is the key to success for ectos. They should strive to make
the few sets they are doing as hard as humanly possible. If he wants to progress
optimally the ecto must become the hardest working guy in his gym, he must
become an animal!
So an ecto should stick to 3-8 total sets per muscle group (1-2 sets of 2-4
exercises) and gradually work his way up the "hardness" ladder. Obviously, the
higher up you go on the ladder, the less total sets you should perform. Also
note that I include "8" among the sets only because of back which is a more
complex muscle structure and might require more exercises. But for all other
muscles groups, 3-6 sets should be done.
Ectos need plenty of rest to grow. As such they should include at least three
non-consecutive 'off' days per week. Four is even better for the hardest gainers
among the ectos. Each muscle should be trained once a week directly, although
some indirect work a second time is acceptable.
THE NORMAL SCHEDULE is:
Monday: Chest and Biceps
Tuesday: Lower
Wednesday: OFF
Thursday: Back
Friday: OFF
Saturday: Shoulders and Triceps
Sunday: OFF
Sample Ecto Workout: Chest and Biceps
A. Flies - Dumbbells - Flat bench
8-10 reps
2 sets
90 sec rest
4-0-1-0 tempo
Adjust: Perform 8-10 flies to muscle failure; then continue the set by lowering
slowly as a fly and lifting as a dumbbell press, do so until failure again
B. Press - Flat Bench - Barbell - Top half press in power rack
3,2,1 reps
3 sets
120 sec rest
2-0-1-0 tempo
Adjust: This is the top portion of the bench press, bar starting on the safety
pins in the power rack, it is used as a potentiation exercise to wake up the
nervous system.
C. Press - Flat bench - Barbell - Wide grip 6-8 reps
2 sets
120 sec rest
4-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to
failure with same weight, rest 10-12 seconds and perform a few more reps to
failure, then perform partial reps at the top, squeeze the pecs hard.
D. Press - 30 degrees incline - Dumbbells
6-8 reps
1 sets
120 sec rest
5-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, then top partials to failure, then bottom
partials to failure.
E. Curl - Machine preacher
6-8 reps
2 sets
120 sec rest
4-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, rest 10-12 seconds and perform more reps to
failure, lower the weight by 50% and perform reps to failure, rest 10-12 seconds
and perform more reps to failure, then perform top partials to failure and then
bottom partials to failure.
F Standing curl - Dumbbells - Hammer grip
8-10 reps
2 sets
120 sec rest
4-0-1-1 tempo
Adjust: 8-10 reps to failure, rest 10-12 seconds, more reps to failure, drop by
50%, more reps to failure, rest 10-12 seconds, more reps to failure.
Pre-workout
Surge Workout Fuel - 1 scoop
Surge Recovery - 1 scoop
BCAA - 10 caps
During workout
Surge Workout Fuel - 1 scoop
Surge Recovery - 1 scoop
BCAA - 10 caps
Post-workout
Surge Recovery - 2 scoops
Grow! Whey - 2 scoops
Orange - 1 medium
BCAA - 5 caps
Sample Ecto Leg:
-1 scoop SURGE Workout Fuel in 10 oz. water
-1 scoop SURGE Recovery in 8 oz. water
-10 BCAA caps
A. Leg extension
*1st set (weight/rep): 100/10, 100/6, 55/9, 55/8
*2nd set: 100/9, 100/9, 55/7, 55/5
B. Hack squat - Top half squat
*1st set: 135/3
*2nd set: 185/2
*3rd set: 185/1
C. Hack squat
*1st set: 115/7, 115/4, 115/4, partial 115/4
*2nd set: 115/6, 115/3, 115/2, partial 115/2
D. Leg press
*1st set: 50/9, 50/5, 50/5, partial 50/8
E. Leg curl - Lying
*1st set: 55/10, 55/5, 30/10, 30/6, top partial 30/4, bottom partial 30/4
*2nd set: 65/7, 65/3, 30/8, 30/7, top partial 30/2, bottom partial 30/3
F. Romanian deadlift - Barbell
*1st set: 115/9, 115/3
*2nd set: 115/7, 115/3
During the workout
-1 scoop SURGE Workout Fuel in 10 oz. water
-1 scoop SURGE Recovery in 8 oz. water
-10 BCAA caps
post-workout supps:
-2 scoops SURGE Recovery in 16 oz. water
-2 scoops Grow! Whey in 12 oz. water
-1 CA navel orange
-5 BCAA caps