you could try :
http://anabolicminds.com/forum/training-forum/109366-ectomorph-workout.html
or look up west side for skinny bastards, which is also in that link
that's all i got brotha. either choice you make, you won't be disappointed
You must spread some Reputation around before giving it to suncloud again.
Always a lot of help as usual. I did look into both of those workouts, but check this one out by Ian King:
I saw Ian King refer to this as a great workout for the hardgaining type. It was posted around 2002 but it looks like a good solid workout. It might be a good routine to follow for the hardgainer type untill M. Mejia's hardgainer book comes out.
http://www.t- nation.com/findArticle.do;jses sionid=3DF0876D9021D1388862306 EAF2A5CE0.ramuh?article=227bul k
Day 1
A-1. Back Squat (Medium bar height on shoulder, medium stance, medium grip on bar)
Warm up: 1 x 20, 1 x 10
Work set: 2 x 20
Speed: 311
Rest Period: Supersetted with pullover described below
Notes: Use the breathing squat technique*
A-2. Lying Bar Pullover (Bent arm, dumbbells also an option)
Warm up: 1 x 20, 1 x 10
Work set: 2 x 20
Speed: 311
Rest Period: 5-10 minutes (whatever it takes)
Notes: Use the breathing technique as in the squat
B. Dynamic Lunges
Warm up: 1 x 10
Work set: 1-2 x 20 (10 per leg)
Speed: 10X
Rest Period: 3-5 minutes (whatever it takes)
C. Single Leg Squat (Hold vertical frame, other leg out in front)
Warm up: nil
Work set:1 x max reps
Speed: 311
Workout 2
A-1. Bench Press (Medium grip on bar, feet down, bar to mid-chest, mild arch, use cambered bar if available)
Warm up: 1 x 10, 1 x 8
Work set: 2 x 5-6, 1 x 10-12, 1 x 15-20
Speed: 311
Rest Period: Take 3 minutes, then do a set of rows
A-2. Bent Over Row (Medium grip on bar, palms down)
Warm up: 1 x 10, 1 x 8
Work set: 2 x 5-6, 1 x 10-12, 1 x 15-20
Speed: 311
Rest Period: Take 3 minutes, then do a set of bench press
B. Dips (On parallel bars)
Warm up: 1 x 6 (bodyweight dip if using loaded dips in work sets; otherwise bench dips for warm-up)
Work set: 2 x 5-6, 1 x 6-8, 1 x 15-20
Speed: 311
Rest Period: 3 minutes
Notes: Hopefully, use additional load in at least the 2 x 5-6 work sets; maybe use the bench dips for the 15-20 rep set, depending on your strengths!
Workout 3
A. Deadlift (Medium grip on bar)
Warm up: 1 x 10, 1 x 10
Work set: 2 x 10, 1 x 20
Speed: 311
Rest Period: Strict 3 minutes
Notes: Use the breathing squat technique
B. Lower Back Combo
1. Good morning (rounded back)
2. Stiff legged deadlift (chest up/flat back)
3. Stiff legged, Rounded Back Deadlift (same as number 2, but the back is rounded)
Warm up: 1 x 6 + 1 x 6 + 1 x 6
Work set: 1 x 6 + 1 x 6 + 1 x 6
Speed: 311
Rest Period: 10 seconds only between sets; 2-3 minutes between warm up and work set
C. King Deadlift (Single leg stiff legged deadlift, bodyweight only)
Warm up: nil
Work set:1 x max reps
Speed: 311
Workout 4
A-1. Shoulder Press (Wide grip on bar, seated, behind neck)
Warm up: 1 x 10, 1 x 8
Work set: 2 x 5-6, 1 x 10-12, 1 x 15-20
Speed: 311
Rest Period: Take 3 minutes, then do a set of chin-ups
A-2. Chin Ups (Medium grip)
Warm up: 1 x 10, 1 x 8 (using lat pulldown)
Work set: 2 x 5-6, 1 x 10-12, 1 x 15-20
Speed: 311
Rest Period: Take 3 minutes, then do a set of bench press
Notes: Hopefully use external load in at least the 2 x 5-6 work sets; maybe use the lat pulldown bar for the 15-20 rep set.
B. Barbell Biceps Curls (Straight bar, standing, medium grip)
Warm up: 1 x 10
Work set: 1 x 6-8, 1 x 15-20
Speed: 311
Rest Period: 3 minutes
This is likely what I will be doing.