Ectomorph Teen Training
Yeah I'm 18 (almost 19) and I just started out maybe a month or two ago, and just recently got into a beginner routine for Arms/full body (beginner/ core workout as laid out in Essential Arms an intense 6-week program). A lot of stuff in the workout makes sense and really works my full body really well but, the next day I'm fighting fit and feel like doing another workout even though it says to have 2 days rest between workouts. So I'm asking should I amp up my routine or add in other isolation exercises (six pack training) on some of my off days?
Also, I'm finding my triceps exercise very difficult (and sometimes painful!!) It's the overhead triceps extension.
i know this tread is old
i know this tread is old but...anyways..., isolating a specific muscle group is often used when a person body is not balanced out, for personal example, if you look at my arm or arms from a front view you cant realy see my tri's. what in need to do is isolate my triceps. by doing so my triceps will grow more than the rest of my body groups. and working out 7 days straight is a bad idea. you need 2 days tops to rest and insure your body to grow, or you wont see much results....and back to the six pack isolation, work out a bit longer see how your mid section reacts to your training. if you are not satisfied and you want a better or bigger mid section then start isolating them.
Try this: 7 straight days of
Try this: 7 straight days of lifting. If at any point you do not want to lift, do not lift. If every day you are happy and excited to lift, then do it. Listen to your body during these 7 days. If by the end of the 7 days you feel like you have gained strength, then you might want to do it again in a few weeks. If by the end of the week you feel overtrained, are having trouble sleeping, you do not have any motivation to lift, and you feel very weak, then you learned your lesson and you should take 2 days off before lifting again and then give yourself ample recovery time following that.
One week overtraining is not going to make a huge difference in the long run, you can afford the experiment in my opinion.
I think I'll try
that , even though it goes against most of what I've read so far...
Sometimes when I lift, even if it's intense, afterwards (the next day) I'm just not feeling it. Not much burn, rarely pain or soreness, unless it's a small muscle (like forearms.)
is it "pain" or
just "sore"
?
There is a big difference.
Me? I like be a little sore, helps me know i did something. But listen to your body......lay your rests in there.
I tore my rotator's cup the first year and it took awhile to get over that.
Keep up the work though...if it were easy....everyone would do it!
There are some excellent tricep videos here too. :-)
Hugs!
Teri
When everything is said and done, be sure more is done than said.
My arms
are very long. So when I do overhead triceps extensions It puts a lot of stress on the elbow joint, and hurts! Not the muscle either, If it didn't hurt I could do much more with my triceps. (I can do the overhead extensions but only with a very light weight.)
It doesn't hurt when I do dips though, so I've been doing those instead. Kickbacks are okay too, just more difficult.
1) I think you're using too
1) I think you're using too much weight for the overhead and for the kickback. If you just started lifting a month or 2 ago then anything over 10 lbs for each arm on these exercises is probably too much (i vividly remember when 8 pounds on a kickback was too much weight but i was stupid and too proud to try lower weight. Once I got rid of my pride I made great gains with good form).
2) When it comes to the pain in your elbow (and probably in your shoulder area for the kickback, amiright?) this has nothing to do with you arm length. Lower the weight and do more repetitions. Also, do skull crushers (aka french press). This should lower the joint pain while lifting the weight and allow you to focus on better form.
Your probably right.
The pain for kickbacks is only slight in my shoulders. I'll try with the lower weight. I've been pleased so far with the development of my biceps and forearms, the only thing lacking is my triceps.
A lot of food? Lol in order
A lot of food? Lol in order to make sure your body can recover you will need to eat a good amount of quality food. Eat high protein, aswell as a good amount of carbohydrates. the meal plan should be able to help you do this.
with a normal diettry to eat about 3.3 grams of protein per kg of bodyweight a day and about 6.6 grams of carbohydrates per kg bodyweight a day. fill this up with about 1-1.5 grams of fat per kg bodyweight a day and you should have a good protein/carbohydrates/fat ratio.
There are many sites on the internet where you can calculate the amount of calories you need daily. Since you are an ectomorph, you might try adding 750-1000 calories a day to this amount to realy help you grow.
also, since you are an ectomorph, try eating 4 grams of protein per kg bodyweight daily, and 7-8 grams of carbphydrates per kg bodyweight daily. 1-1.5 grams of fat per kg bodyweight should still be enough.
As of the protein: Try to get it from all kinds of food, not just dairy or powders.
As of the carbs: Try to get them from the complex kind, like brown bread, rice, pastas, oatmeal or whatever.
However! Try te eat about 60-80 grams of simple carbs (sugar) immediatly after your workout to make sure the insulin pumps your muscles full with all the nutrients they require to start their recovery. This is the only time your body will not be able to store them as bodyfat.
good luck gaining!
"Eat Like A Horse, Train like An Animal, Sleep Like A Baby And Grow Like A Weed"
Thanks!
Thanks, I didn't know about the simple carbs after a workout. I generaly have a pretty good diet But I'm not really doing any cardio right now....(I know very bad.) My body fat is at about 12 1/2%.
careful though with
the simple carbs.....they convert to sugar and it you eat too much.....it will store up.
I workout in the evenings, so I don't do a lot of simple carbs afterward.
Complex carbs take longer to digest but are really good for you....fiber rich foods..
~~
T
When everything is said and done, be sure more is done than said.
well, doing no
well, doing no cardiovascular activities could actualy help you gain some mass faster, so it ain't very bad.
Cardio burns a lot of calories compared to weight training, and thus might burn muscle aswell, when not dosed properly. So, if i were you i'd continue doing what you do know, without the cardio.
When you start training for summer, to burn fat, you might want to add about 20-30 minutes of cardio, but not while gaining mass
"Eat Like A Horse, Train like An Animal, Sleep Like A Baby And Grow Like A Weed"
hey bro, in my opinion, you
hey bro, in my opinion, you should do bodyparts once a week, do the routine like every ther day.. i saw Jamo or other MFTers here said that you should definitely rest ( have a break, let your muscle recover)... about the abs routine, do it 2 or 3 times a week... and be sure to perform the warm up, it will help you alot and prevent you from injuring yourself.. i hope it help..
Thanks
Thanks !
I'll keep that in mind. Right now my routine is very VERY basic (to get into the swing of using ALL of your muscles.)
But I'll be changing the program very soon. (I want to give it a chance to start working before changing it...)
and don't forget the
and don't forget the nutrition...
here is a meal plan...
Meal1
6oz of oatmeal (dry weight )
6 egg (2 yolk)
1 banana
Meal 2
Protein shake ( 2 scoop of Whey mixed with a banana)
Meal 3
1 chicken breast
10 oz of brown rice
broccoli
1 apple
Meal4
protein shake same as meal 2
Meal 5
8 oz of Chicken or fish or shrimp
1 serving of salad
1 serving of vegetables
Meal 6
6 oz of oatmeal
8 egg white
1 banana
CREDIT FOR THIS MEAL PLAN: JAMO
try that for couple of weeks, just be creative if you plan to change some of it...
I've been doing that for three weeks i guess and work out, and i've seen improvements. also the last time i checked the scale, i gained 5lbs(2 weeks ago)... just keep us here in MFT(MFTers) updated about ur progress... hope that helps...
Thanks I'll try it!
I'll see how much of that I can manage. (That's a lot of food!) I already have pretty good nutrition, but I'll definitely start adding as much of that list as I can.
How long have you been using this meal plan?
three weeks/less than a
three weeks/less than a month, I guess... and I definitely see changes.. try that bro, for like 6 weeks.. and tell us if you gain some lbs... BTW, what is your weight and height??
I'm about
I'm about 6 foot, and last I checked ALMOST 130lbs.
ok
ok, just try that... it will help you alot..