Ectomorph in Need of Help

[DaveWalton]

My story is probably pretty standard. I'm about 6'2-6'3 with smaller frame. I've been working out for about 4 years now and REALLY want to get past the 200 mark (I currently weight about 187 in the morning...190 or so at night). I've just finished my first cycle of German Volume Training and with great success and am looking for a new workout program that will help add mass.

So, any ideas for a good MASS building workout?

Oh and as for diet...I get about 4000 calories per day with good clean food.

Supplements:
Bulgarian Tribulus
Zinc
6-OXO
Pro-whey
Carbo-loader
Multi

Any suggestions VERY much appreciated.

[tadpolar]

Why do you want to be 200. What advantage is being 200. I have weighted 265, 230, 217, 209 all steady for a good amount of time. I'm 218 now not fat but would like to get down to 190-195. I guess if you want to weight 200 then do it you can you dont need advice for that, YOUCAN DOIT. Good luck

[fasthumpman]

My story is probably pretty standard. I'm about 6'2-6'3 with smaller frame. I've been working out for about 4 years now and REALLY want to get past the 200 mark (I currently weight about 187 in the morning...190 or so at night). I've just finished my first cycle of German Volume Training and with great success and am looking for a new workout program that will help add mass. I'm 8 days into my first cycle of 4-AD (first prohormone use ever). I guess in retrospect I should have started taking it while beginning a new program...but too late now I guess.

So, any ideas for a good MASS building workout?

Oh and as for diet...I get about 4000 calories per day with good clean food.

Supplements:
ZMA
4-AD
Pro-whey
Carbo-loader
Multi

Any suggestions VERY much appreciated.

hey man same situation with me i was stuck at 180-185 and i basically just had to eat more. i try to get 5000 calories a day and that was the magic ticket for me. i havnt heard to much on the PH your taking but when i ran my very first cycle (methyl masterdrol) i put on about 10-15 lbs and kept it so hopefully it sticks with you as well. im thinkin just eat more and switch up your routine...always keep your muscles guessing.

[DaveWalton]

hey man same situation with me i was stuck at 180-185 and i basically just had to eat more. i try to get 5000 calories a day and that was the magic ticket for me. i havnt heard to much on the PH your taking but when i ran my very first cycle (methyl masterdrol) i put on about 10-15 lbs and kept it so hopefully it sticks with you as well. im thinkin just eat more and switch up your routine...always keep your muscles guessing.

Yeah definitely eating A LOT these days...it's like a chore. I guess that's what it takes though. I'm pretty happy I've decided to go with the second cycle of German Volume Training and I weighed in at 189 this morning (3 days ago I was 185 at that time) and 193 just now (3 days ago about 190 at this time)! Ultimately I've got a pretty solid diet (need more fruits and veggies though)...good supps...and a good program.

Workout today wasn't the greatest but I think I've got some more motivation now. One thing that helps me get through a tough workout is that I'm going into the gym for pain (helps me for some reason).

Anyways good luck with your goals man!

[DaveWalton]

Why do you want to be 200. What advantage is being 200. I have weighted 265, 230, 217, 209 all steady for a good amount of time. I'm 218 now not fat but would like to get down to 190-195. I guess if you want to weight 200 then do it you can you dont need advice for that, YOUCAN DOIT. Good luck

Thanks for the support bro! I guess I've always wanted to be big...eats me up a lot. As for the 200 goal...well that's just a short-term goal for now...my main goal is to bulk up and get big (very broad goal I suppose but I want to get there before focusing on other smallers goals).

[MEH89]

Do alot of compound movments. Get away from the machines, and cables. Legs- squat, Front squats, SLDL. Chest- Bench press, Incline Benchpress, Dips. Shoulders- Military press, up right rows. Back- Deadlifts, Rows, Chin ups. Triceps- CG Bench press, Skull Crushers, DB Over head extensions. Biceps- BB Curls, underhand pull ups. That is what you need to be doing.

[DaveWalton]

Do alot of compound movments. Get away from the machines, and cables. Legs- squat, Front squats, SLDL. Chest- Bench press, Incline Benchpress, Dips. Shoulders- Military press, up right rows. Back- Deadlifts, Rows, Chin ups. Triceps- CG Bench press, Skull Crushers, DB Over head extensions. Biceps- BB Curls, underhand pull ups. That is what you need to be doing.

Thanks for the advice. The program I'm currently using is all about compound movements. First time doing bent-knee deadlifts...pretty brutal.

[MoTiV]

Look into breathing squats. Very intense program if you can stay true to yourself and really give it your all.

[DaveWalton]

Look into breathing squats. Very intense program if you can stay true to yourself and really give it your all.

Will definitely check it out after this last cycle of GVT!

[AlexParty]

eat eat EAT EAT EAT, lift compound HEAVY EAT EAT, REST REST train 3 times only and EAT EAT EAT EAT cleeeaaannnnnnnnnnnnnn

[tadpolar]

Thanks for the support bro! I guess I've always wanted to be big...eats me up a lot. As for the 200 goal...well that's just a short-term goal for now...my main goal is to bulk up and get big (very broad goal I suppose but I want to get there before focusing on other smallers goals).

I understand. I felt that way when I was a little younger. Now I see strength and muscle on a whole different level more into it being functional strength and developing the right muscles to promote this function. Even if these muscles aren't the muscles you see on bodybuilders. And if I have to scarifice a little bit of weight to hone my skills to the best of my ability then so be it. But good luck. Get really sick, give it all you got.

[MoTiV]

I understand. I felt that way when I was a little younger. Now I see strength and muscle on a whole different level more into it being functional strength and developing the right muscles to promote this function. Even if these muscles aren't the muscles you see on bodybuilders. And if I have to scarifice a little bit of weight to hone my skills to the best of my ability then so be it. But good luck. Get really sick, give it all you got.

I'm the same way. I always wanted to be 185lbs, not a big goal for most but my metabolism is seriously extremely high. It's only now slowing down as I near 30 but I feel comfortable now at 170lb and realize that being bigger isnt going to help much when I'm out skiing, rock climbing, white water rafting, and mountain biking. Those are the things I'd rather be doing then lifting weights. Now I work on functional strength and just being decently strong for my size. Overall health is a lot more important than any size. Oh to be 10 years younger and know what I know...

[tattoopierced1]

if your not gaining, look at your diet again. This is the tried and true method to keep your gains going... always re-evaluate what you are eating, a little change here and there can make a huge difference.

[dlew308]

I used to want to be 200lbs (I'm 6'). Well I got there eventually, the wrong way tho...

Good luck

[AlexParty]

I used to want to be 200lbs (I'm 6'). Well I got there eventually, the wrong way tho...

Good luck

The 24 hour buffet diet I assume?

[DaveWalton]

tattoopierced1: definitely am eating a LOT. 6 solid meals a day + supplements (i.e. prowhey and carboload). Very time consuming! GVT is going well so far though...loving it.

MoTiV: Yeah I think when I get to that point (or a bit higher) I will focus on other goals like strength and such. I guess the way I see it is I love getting bigger and seeing the results in the mirror...seeing the hard work pay off.

tadpolar: Functional strength is great. I suppose I'm not focusing on that a lot right now because of my goal to get big and because I'm not playing any sports ATM. I could get my cardio up for reserves but I'm not even doing anything with them this summer so meh.

[AlexParty]

Yes it is very time consuming, trust me I work , go to university, have to maintain a girlfriend, need to do sh!t around the house so eating 6 meals a day is TOUGH but that's what makes us different from everyone else, it's to reach your goals so keep doing it.

[DaveWalton]

Yes it is very time consuming, trust me I work , go to university, have to maintain a girlfriend, need to do sh!t around the house so eating 6 meals a day is TOUGH but that's what makes us different from everyone else, it's to reach your goals so keep doing it.

True enough and I'm in the exact same situation lol. Gotta get used to juggling gf, school, work, and cooking and eating all the time. You are right though it is worth it...good motivation btw.

Do you cook all your meals at night? That's what I try to do to save time.

[AlexParty]

True enough and I'm in the exact same situation lol. Gotta get used to juggling gf, school, work, and cooking and eating all the time. You are right though it is worth it...good motivation btw.

Do you cook all your meals at night? That's what I try to do to save time.

the only thing I cook to make a bulk of is brown rice. Best way to get good complex carbs and fibers. You can make enough to last you a week and when you microwave it it tastes good. Everything else I cook on the spot because it takes like ass if I cook it before and put it in the fridge. I have tons of low fat cottage cheese, half a cup is 30g of slow protein, have that with a whole grain bagel which is 40g of carbs. I put low fat cream cheese on it for taste. i down the cottage cheese with water... I can go on for fast efficient dieting but most people here like the gourmet dinners with meat pastas and grilled steak. I ain't got time so I eat not to enjoy but for the body. When you get into the routine it'll be second nature.

[Green Clone]

My story is probably pretty standard. I'm about 6'2-6'3 with smaller frame. I've been working out for about 4 years now and REALLY want to get past the 200 mark (I currently weight about 187 in the morning...190 or so at night). I've just finished my first cycle of German Volume Training and with great success and am looking for a new workout program that will help add mass. I'm 8 days into my first cycle of 4-AD (first prohormone use ever). I guess in retrospect I should have started taking it while beginning a new program...but too late now I guess.

So, any ideas for a good MASS building workout?

Oh and as for diet...I get about 4000 calories per day with good clean food.

Supplements:
ZMA
4-AD
Pro-whey
Carbo-loader
Multi

Any suggestions VERY much appreciated.

Sometimes the best idea for ectomorphs is to keep the resistance training sessions shorter, simple (basic/compound movements), and more intense. That gives you more less time to shift to a catabolic state and more of a chance to grow, recover, and hit it again.