Bodybuilding

The following article is an excerpt from Strength and Physique: Neo-Classical Bodybuilding Copyright 2008, All Rights Reserved.

Hypertrophy Training for the Ectomorph By James Chan, NSCA-CPT

By far, the most reader questions I get are from ectomorphs who want size: “How do I get big?” “I’m a hard gainer. How do I overcome bad genetics?” “I train all the time, but I’m just not getting bigger. Help!”

A lot of these kids sound almost frantic, and this in part lies the problem: too much stress (whether mental or physical) is not good for muscle growth. When it comes to training for the ectomorph, he has to train just enough to stimulate growth. Not more. Not less. Program Design for the Ectomorph When people start off in any field, whether it’s bodybuilding or some other interest, they tend to emulate those around them and those they aspire to be. So if you’re an ectomorph looking to pack on some size, then you probably picked up a copy of MuscleMag or Arnold’s Encyclopedia of Bodybuilding and started doing the routines in there. Or perhaps you emulated the big guys in the gym, and you pumped them for their “secrets” in between their sets on the bench press. Ectomorphs, however, need to train differently from the big guys. You have to walk before you run. In general, ectomorphs need to follow these guidelines: 1) EAT! Bodybuilding 101, right? Yet time and time again, this is the #1 limiting factor among trainees. Eat a lot and eat often. If you are not eating 5-6 meals spaced evenly throughout the day, then you really are not doing enough to gain weight. Strive to eat the 3 square meals (breakfast, lunch and dinner) and 2-3 snacks in between. 2) Keep your sets low. The ectomorph has a limited capacity for stress, so it’s best not to overtrain with many sets of many different exercises. Limit your sets to 4-5 of one exercise for each body part.

3) Pyramid your reps. Although programs such as 10x10 and 5x5 work great for the other body types, the ectomorph responds better to a pyramid of reps instead of a constant rep scheme. The reason is two-fold: a. The ectomorph can’t handle too much stress and staying in one rep range for too long will overwork that particular motor unit. Pyramid training allows the trainee to briefly tap into increasingly larger motor units from set to set without overworking them. b. The ectomorph is still a newbie. The fact that he is still skinny means he is still at a young “training age” regardless of his chronological age. He needs to practice and warm up on the movement with higher reps before tackling heavier and heavier weight. And the ectomorph definitely needs to tackle the heavier weights in order to gain size. 4) Rest long between sets. In order to tackle the heavy weights, the ectomorph must rest longer than normal between sets. Two to three minutes between sets is a good range to shoot for. Resting this long does 2 things: a. Your nervous system fully recovers from the previous set, so you’re fully charged to lift heavy on the next set. b. High rest periods coupled with lower reps (i.e. 5-7) elicit a huge dump of testosterone into your bloodstream. 5) Train frequently. An ectomorph needs to train briefly, intensely but frequently. An ectomorph cannot handle high volume workouts, so his volume should be spread across the week. Three times a week is best.

A Solid Approach to Training the Ectomorph There is a program that (when tweaked) fulfills all of the training guidelines listed above. It is not a new program. It’s been around for 60 years and is by far the most popular program in gyms all over the world. In fact, you may have been doing the program, never the realizing the name: it’s Vince Gironda’s 108-6-15 program. The 10-8-6-15 program is self-explanatory. Perform 10 reps on an exercise, rest. Perform 8 reps, rest. Perform 6 reps, rest. Finally, perform a flushing set of 15 reps, and you’re done with that exercise. I know what you’re thinking: “If this pyramid program is so effective, and I’ve been doing it all this time, why aren’t I huge?” For one thing, most people take the “everything and the kitchen sink” training approach that they see in magazines. Ask yourself this: Is your chest program 1) bench press, 2) incline press, 3) dumbbell press and 4) dumbbell flyes? If you’re doing this many exercises for the chest with a rep scheme of 10-8-6-15

on each exercise, then you’re overtraining! If you’re an ectomorph, then you should be concentrating on one exercise per body part and that’s it. The second thing is because of this “kitchen sink” approach, the workouts become too long and to compensate you fracture the workouts and follow a split routine. You end up training each body part only once or twice a week. This is great for intermediate and advanced lifters, but it sucks for beginners and ectomorphs. Remember what I said about high frequency training for newbies? Weight training is a skill and like any skill, it needs to be practiced frequently for you to get bigger and stronger.

The 10-8-6-15 Program If you’re ectomorph or a beginner, then follow this workout 3 times per week. For each exercise perform 4 sets with a rep scheme of 10-8-6-15. Rest 2-3 minutes between sets or 90 seconds between antagonistic sets. A) Squats- 4 sets of 10, 8, 6, 15 reps; 3 minutes rest. *The next 2 exercises are an “antagonistic superset.” Perform a bench press, then rest 90 seconds. Perform pulldowns, then rest 90 seconds before going back to bench presses. Repeat for desired repetitions. B1) Bench press- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest. B2) Pulldowns- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest. C) Laterals- 4 sets of 10, 8, 6, 15 reps; 2 minutes rest. Arms Antagonistic Superset: D1) Incline dumbbell curls- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest. D2) Close grip bench press- 4 sets of 10, 8, 6, 15 reps; 90 seconds rest. That’s it, nothing fancy. For ectomorphs, simplicity and consistency are the way to go.

Frequently Asked Questions Q: "I am going to try your Hypertrophy Training for the Ectomorph, and I just had one question. Should I try to add weight to each exercise every week, or not? If so, then should I add weight on each rep or just the low ones?"

My Answer: Yes, you should definitely increase your weight on each exercise not just every week, but every workout. How much you increase the weight depends on the exercise, as smaller muscle groups require smaller increases while larger muscle groups require larger increases. But if you want to play it safe, then use the smallest incremental increases. So if you're gym has 1.25 pound plates and 2.5 pound plates, then take advantage of them. Over time, those small increments of weight will add up, and you'll be hitting new maximums. Try adding weight to all your sets, but use the first set as a barometer. So how much weight you add to the 2nd, 3rd and 4th sets depends on how you perform on the 1st set.

Q: "I recently read your article regarding hypertrophy for the ectomorph and I have a question. In the 4 set pyramid, what percentage of my 1 rep max should I begin the set?" My Answer: In the original version by Vince Gironda, he prescribed these percentages based on a 6 rep maximum, as opposed to a 1 rep max: 10 reps x 50% 6RM 8 reps x 75% 6RM 6 reps x 100% 6RM 15 x 35% 6RM Now keep in mind that I don't find percentage based calculations to be very accurate. Chances are the above percentages are too light, since my version requires that you rest 2-3 minutes between sets, whereas Gironda’s version has you resting 30 seconds. These percentages, however, do provide a reference point. So if the weights based on these percentages are either too light or too heavy, then adjust the weights accordingly for the next training session. It's like the business saying: "Ready. Fire. Aim." In other words, it's better to try a weight for a set and calibrate your poundage based on your performance. Don't get stuck on percentages. Focus on performing the reps outlined for each set in the program and recording the weights.

Q: "I like the effect on my muscles brought on by the 10-8-6-15 workout program. I think my body's getting more defined. My question is, after the original exercises, what are the next set of exercises to be done? I want to change the exercises but remain with the 10-8-6-15 program, as I have already used it for 2 months now. Do you think it's okay, or should I shift to another workout program?" My Answer: I would prefer that you change programs and switch to the 5x5 program, but if you want to stay on pyramid program, then simply do the program with variations of the exercises. So for example, instead of bench press, do the incline bench press. Here's a sample workout with a different series of exercises: Front Squats Incline Bench Press Seated cable rows Incline Lateral Raise Standing Dumbbell Curls Close-Grip Decline Bench Press

Q: "I have been doing your workout and the same exercises listed for about 5 weeks now. I have been switching up the order, but is it time I get a new workout? Should I stick with pyramid style, and should I do some of the same exercises or just substitute a few of them?" My Answer: If you do a search on my blog, then you'd find that I recommend 5x5 after the pyramid program. Yes, switch to a different workout. No, don't stick with the pyramid training. Do completely different exercises. An easy way to figure out how to move from program to program is add up all the reps in the workout. If the rep totals are high, then switch to a program with lower rep totals. If your totals are low, then switch to a program with a higher rep total. The Hypertrophy Training for Ectomorphs program has a total of 39 reps per body part (10+8+6+15=39). With 6 body parts per workout, that's 234 reps per workout. The 5x5 program has a total of 25 reps per body part. If you did 6 body parts per workout, then that would be 150 reps per workout. That's a 35% drop in

training volume, which means the 5x5 program serves as a good follow-up to the pyramid program.

Q: “I have worked out previously but have always struggled to really notice much of a gain in muscle size. But I found your article very interesting, because what you described about ectomorphs needing a low set workout, with long rest periods made a lot of sense to me. Sometimes I think my previous workouts may have been too demanding and involved (especially for beginner workouts), and I was spending too much time running around the gym doing different exercises instead of concentrating on a few solid compound movements. Anyway here are the questions: 1) How long should someone relatively new to bodybuilding follow the program you have outlined in your article? I'm thinking at least 3-6 months, or is that to long? 2) What kind of weights should be used for the pyramid rep range of 10-8-6-15? I'm thinking that the first set is relatively heavy, with the second and third set where you really hit the heavy weights hard and then drop it back for the final set of 15. Can you please clarify this for me? 3) Are there any additional exercises that should be thrown into the workout in your article to change things up a bit, or is everything written there sufficient to continue growing for the entire length of the program? My Answer: If you're new to bodybuilding, then give the Hypertrophy Training for Ectomorphs program a try for 4-6 weeks at most. Three to six months would be way too long, and you would stagnate within the first 2 months. Newbies can stay with a given program a lot longer than older lifters and still make progress. But 3-6 months would be way too long, even for a newbie. To extend the effectiveness of this program for an extended period of time, you can rotate your exercises for each body part. So you can change the exercises from workout to workout, as long as you stick with just 4 sets of one exercise for each muscle group. This will add some variety to the program without overburdening your nervous system with too many exercises. With regards to the amount of weight used for each set, you'll have to find out when you lift. Choose a weight that you think you can perform 10 reps with. If you can do ten or more for the first set, then add some more weight to hit the next set's target: 8 reps. Just add or subtract weight to hit the target rep for whatever set you're performing.

Q: “As an ectomorph who has trouble putting on muscle, it was great to find your article on Bodybuilding.com. I'm trying to follow the 10-8-6-15 program, but have a couple of questions: 1. Should you use the same weight for all four sets? Or can you start lighter, get heavier, and then go a bit lighter for the 15-rep set? 2. Will you get the same result using the Nautilus-like machines? Or should you really use free weights? 3. This might be a stupid question, but waiting even three minutes between sets feels like an eternity. Any suggestions? My Answer: For the first 2 questions: No. Yes. No. Yes. Now as far as rest periods, I do give some leeway. There is a reason for the three minute rest periods, but if 3 minutes is just way too long, then reduce it down to 2 minutes. That should quicken the pace of the workout without compromising too much on your nervous system recovery between sets.

Q: "I'm a university student who weighs about 145-150lbs and about 5"10 tall. I've been working out on and off for two years with out much results and decided to dedicate myself fully to the gym this time. I read your ectomorph pyramid training guide on Bodybuilding.com and wonder if it would hurt to add in some upper back training exercises, deadlifts and military presses in the 3 day routine? 'Cause I want to get a wider back and larger shoulders." My Answer: Substituting the military press for lateral raises and deadlift for the back squat would be fine. Adding these exercises to the workout would not be good, because the length of the workout would be increased. The more volume you have, the more likely you are to overtrain. Instead of adding 2 extra exercises (like you propose), just substitute all of your proposed exercises once a week, preferably in the 2nd workout. Adding 2 extra exercises would lengthen the workout and defeat the purpose of the program itself: brief, intense and frequent workouts to induce hypertrophy. Substitute the deadlift for the back squat just once a week. So that means two workouts with the back squat, one workout with the deadlift in between. The reason is the deadlift is quite traumatizing to the nervous system, so once a week with that exercise is best.

You'll need to lower the pyramid of repetions on the deadlift as well. I don't recommend doing high reps on the deadlift, because your form starts to break down as the reps go up. You don't want your form to break down on the deadlift, because then you risk injury to your lower back. So rather than follow the 10-8-6-15 pyramid for the deadlift, follow this pyramid of reps: 6-5-4-8.

Q: "In your article, it states that I should typically concentrate on only one exercise per bodypart. I've been training chest with at least four to five (flat bench, flat/incline flyes, cable crossovers, decline press, and incline press), and I'm assuming, according to your post, that I'm definitely overtraining my chest. "Should I really only concentrate on only one core exercise for my chest? Wouldn't that decrease the progress I've made with my lower chest if I was only to train with flat bench? I'm not a beginner, I guess, since I've been doing this for a little over a year. So I'm not sure if this pertains to me or not." My Answer: You make the most progress on the muscles and exercises trained first in a session. After that first exercise, you're receiving diminishing returns from succeeding exercises. Do yourself a favor and choose one exercise for the chest and simply change the exercise from workout to workout. Don't worry, you won't lose size on your lower pecs: Workout #1- flat bench barbell press Workout #2- incline bench barbell press Workout #3- decline bench barbell press

Q: "I am an ectomorph. I'm 20 years old, 138 lbs. and 6'1". Are pyramid sets the best thing I can do to gain muscle? Also I do a split routine and workout 4 times a week with about 2-3 exercises per muscle group. Does this sound ok? I'm thinking about doing the same exercises and trying the pyramid sets. Do you have any advice?" My Answer: You obviously read my 10-8-6-15 article. Re-read the article. I outline every reason why you should NOT be doing a split routine and why you should stick with ONE exercise per muscle group. Pyramid training is not necessarily the best program to gain muscle, but the 108-6-15 article does tell you how an ectomorph should train. If you're going to do the same exercises you've always done but on a pyramid scheme, then forget

the split routine and do a full body workout 3 times per week. Choose one exercise per muscle group and change the exercises from workout to workout.

Q: "I found your workout plan for ectomorphs on Bodybuilding.com a few months ago (Hypertrophy Training for the Ectomorph- The 10-8-6-15 Program), and it has really worked wonders for me. I am not sure that I am a complete Ecto, but I am 6'4" and have always been somewhat of a hard gainer. "After a few months following the plan in the article, I have seen tremendous results. My question for you is whether or not I should switch up the workout every 12 or so weeks, or should I just stick with the plan as it is? I am sure you are quite busy, but I was hoping that you might have the time for some feedback. "I also just wanted to thank you for the helpful program. When I first found the article, I was a bit skeptical, and it took something of a leap of faith to switch from my 5-6 day a week super intense workout regimen, to the program you suggested. I am glad that I did. Also, the 3-day a week workout cycle is a lot more practical for my life schedule. Well, thanks a lot." My Answer: I'm glad you took a leap of faith. When I wrote the Hypertrophy Training for Ectomorph article, I knew I was addressing a major need among bodybuilding enthusiasts, but even I was surprised at the reader response to the article. Of all my articles, this one is the most popular. It just goes to show you that all things being equal, the best program is often the simplest. To answer your question, stick with the program for as long as you are making progress. Twelve weeks, however, is a very long time, so do switch to a different program at the end of that time period. In general, it is best to switch programs every 3-4 weeks. But this is just a guideline. Just stick with the program for as long as you are making progress.

Q: "I have been doing your 10-8-6-15 program for about 2 weeks now. I was just wondering what should an ectomorph do about abs? Like how often should I work them and about how many sets and reps? I can see my abs but I want them and my obliques to be a lot more defined. Got any suggestions?" My Answer: Seeing your abs has more to do with body fat percentage as opposed to ab work. But if you want to do ab work, then do a few sets of hanging leg raises for as many reps as possible.

About the Author: James Chan is a police officer for the University of California and a certified personal trainer with the National Strength and Conditioning Association. His latest book Strength and Physique: Tactics and Strategies is available at Amazon.com. For more of his insights into strength training and bodybuilding, visit his blog: http://strengthandphysique.blogspot.com