SHOCK TRAINING

Q. My doctor said I’m an ectomorph and that I’ll never be a champion in any sport. I train at least two hours a day, five days a week. I’m doing everything I can, but my genetics make me a hard gainer. It explains why I’ve had a tough time gaining muscle and have a chicken chest that I can’t build up. Can training overcome this? Is deep-breathing squats supersetted with pullovers the answer?

A. Your doctor has no idea what he’s talking about, brother. You can definitely build a serious physique as an ectomorph. You just have to be disciplined with your approach to training and especially your nutrition. Before I recommend an answer for your situation, let me quickly explain to our readers the three body types, or somatotypes. The three distinct types are endomorph, mesomorph, and ectomorph.

An endomorph is defined as a body type that puts on weight easily (slow metabolism). Endomorphs are often characterized by having a larger bone structure and larger joints. Endomorphs usually have little trouble putting on muscle, but they can also pack on fat easily.

Mesomorphs are the ideal in bodybuilding. They are the guys who just look at a weight and add an extra inch to their arms. Mesomorphs are structurally ideal, with wide shoulders, small waist, and round, full muscle bellies. Just about everyone at the Olympia level leans toward the mesomorph somatotype. Legends like Dorian Yates and Flex Wheeler are perfect examples.

Now the last body type is where you fit into, my friend. An ectomorph is characterized by a slender frame, with small joints and a smaller bone structure. Ectomorphs have an extremely tough time putting on weight (because of their hyper-fast metabolisms), but that doesn’t mean it can’t be done. Nutrition is paramount for you. You should be eating every two and a half hours, no matter what. Aim to get 2 grams of protein per pound of body weight each day, 2.5 to 3 grams of carbs per pound (e.g., brown rice, sweet potato, dextrose, or waxy maize post-workout) and lots of healthy fats (flaxseed oil, extra-virgin olive oil, nuts, etc.). As an ectomorph, you simply need more fuel than the average person to build muscle. And don’t be too strict about eating “clean” in your case. A cheat meal once a week will do wonders for someone with your metabolism.

As far as training is concerned, heavy and basic is the way to go. Large, compound movements are going to give you more bang for your buck than too much time spent on isolation movements. Add the clay first with the basics, and then sculpt the detail with the isolation stuff. And although many of the old-school bodybuilders swore by the 20-rep breathing squat/dumbbell pullover superset (along with a gallon of whole milk) to put on size, there are better ways to get results. With my approach, you’ll follow a two-on, one-off training split, dividing the body into four workouts.

Here’s a sample breakdown to get you started. Follow this for about a month before changing up some of the exercises so you don’t plateau.

Day 1: LEGS

Squats: 4 × 8–10; 1 × 15

Leg Presses: 2 × 12–15; 2 × failure

Lying Leg Curls: 4 × 8–10; 1 × 15

Dumbbell Stiff-Leg Deadlifts: 4 × 12–15

Standing Calf Raises: 4 × failure

 

Day 2: CHEST/BICEPS

Incline Barbell Presses: 4 × 6–8; 1 × 12

Standing Barbell Curls: 4 × 6–8; 1 × 12

Flat Dumbbell Presses: 4 × 8–10

Alt. Dumbbell Hammer Curls: 4 × 8–10

Dips (Weighted): 2 × failure

 

Day 3: BACK

Deadlifts (Conventional style) 4 × 6

Weighted Pull-Ups: 4 × 8–10

Close-Grip Pulldowns: 4 × 8–10

One-Arm Dumbbell Rows: 4 × 8-10

Seated Cable Rows: 2 × failure
 

Day 4: DELTS/TRICEPS

Seated Military Press: 4 × 6–8; 1 × 12

Side Lateral Raises: 4 × 8–10; 1 × failure

Rear Lateral Raises: 4 × 8–10; 1 × failure

Close-Grip Barbell Press: 4 × 8–10

Skullcrushers: 2 × failure

*All sets taken to failure should be in the 15–20 rep range