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Bodybuilding Question of the Month
by Sachet, Team Ironlife.com Staff Writer & Mod @
www.IntenseMuscle.com
Two part question~
There's the Hardgainer's system, Doggcrapp's system, Superslow training, One-set-to-failure, HIT, HIIT, The Bigger Faster Stronger system, etc.. you get the picture. It's making me dizzy! We all know that the rate and level of adaptation to weight training differs from person to person because we all have different genetic blueprints, but how does one go about finding a workout suited for them?!
Which body type are you Ectomorph, Endomorph or Mesomorph? (Definition descriptions by my friend Lil'Lifter.)
Ectomorph: Sometimes refered to as a "hard gainer"
Positive: Stay lean and get lean easily
Negative: Have a harder time putting on mass
Endomorph: "Huskey people"
Positive: Put on mass easier
Negative: Put on fat easily and it is harder for them to slim down.
Mesomorph: "Bastards"
Positive: Put on mass easily and stay lean easily.
Negative: People will HATE you!
Which training system do you adhere to and what made you pick that particular training system to do?
Quote:
Ermantroudt - Mod @ www.Anabolex.com
1. I am a ectomorph...6'3" and 160lbs when I started lifting, sitting at a nice 240 now; after 8 years of very hard work and lots of calories.
2. Westside, as I am a very slow lifter to start with, the dynamic work has paid off huge dividends for me.
http://www.ironlife.com/mag/issue4/westside.htm
Quote:
preist943 - Senior Mod @ www.IronLife.com
I’m an ecto-meso. First time I picked up a weight I was about 130 pounds. My best now is 205 at about 7%bf . What works best for me is volume training tons of sets around 8-15 reps .I don't have a set system. I do as many as I want and don't count the sets .I have done hit style workouts and think they are good for low reps when trying to get stronger but when it comes to size, volume is king. Look at it this way 99% of all pros volume train. If there was a better way, they would be doing it .
Quote:
The Big Cheese - Mod @ www.BeyondMass.com
I honestly think that the only way to know which one is best for you is to try them all maybe for a 6-8 week period and then evaluate your progress. You can't just look at a workout on paper and say that this will be the best for me or my body type. But if you find something that works for you stick to it until you plateau and then try another training method. These different training methods are out there for reason and that reason being that they worked for a group of people and these people wanted to share what they have learned.
I consider myself a cross between Ecto and Endomorph because I put on muscle rather easy but I also drop fat without trying too. Since I've been training I've had to keep my fat and carb intake a little higher than norm just so I don't drop weight and I do this without adding any fat. When I first started out training I was around 150-155lbs and 13-14% body fat and 4 years later I've gotten up to 210-212lbs at around 6-7% body fat.
Quote:
BioHazard03 - Valued Member @ www.FreakzOnline.com
My body type would be mainly mesomorph and slight endomorph, as well.
As for the type of training, I don't know what it is called. I got it from the Arnold Schwarzenegger's encyclopedia of modern bodybuilding when I was in the 7th grade ever since. Wow, that's like almost 10 years. I've used it, and it has always worked for me. It's high intensity, with super-strict form, and 5 sets (12, 10, 8, 6, fail). I have 6 workouts a week, separating each body group a day (4 main exercises), and I also have a secondary workout which consists of 2 exercises for that secondary group.
My alternative workouts are for when I'm cutting. it's 3-4 sets of 12-15 reps instead of the 12, 10.....it has the same form and blah blah blah.
My workout splits are (main, secondary):
- chest, legs
- back, biceps
- shoulders, triceps
- legs, chest
- biceps, back
- triceps, shoulders
I'm in the gym no longer that 1 hour and 20 minutes per workout.
Quote:
biguglyogre - Mod @ www.ChemicalFitness.com
I am definitely an Endomorph. Have been all of my life. I spent many years trying to get "skinny" with minimal luck. With years of experience and research I decided the best route was to grow into my body.
After 10 years of solid weight training I have settled on a modified version of the Doggcrapp method. I train one-day-on, one-day-off. I'm finding this is not only helping break through the strength plateaus that many years of training can cause, but it also helping me make some serious gains in quality mass.
I do 4 warm up sets of 15-6 reps. Then I do one rest-pause set (essentially 3 sets with a 10 second pause - the first two are to failure and the last is a slow, assisted negative). I do only one exercise per bodypart. But the exercise varies from workout to workout. I make sure I stretch well after EACH exercise.
Training Day 1 - consists of Chest, Upper Back, Lower Back, Shoulders and Triceps.
Training Day 2 - consists of Quads, Hams, Calves, Biceps and Forearms.
I train abs on the off days.
Quote:
shortz - Valued Member @ www.ChemicalFitness.com
I am an ecto. Of course, I can't seem to get the fat off of me now that I have bulked. So who knows what in the hell I am anymore.
I am also using a routine from SilverBack. It is similar to GPP training, but does not use the ultra light weights that GPP may have. 45 seconds to 1 minute rest and cumulative fatigue sets.
Quote:
101pro - Valued Member @ www.IronLife.com
1. Endomorph
2. I use DB Hammers approach to training. He calls it "Neurodynamics" Although fancy sounding at first, it is essentially a conjugate/concurrent approach to periodization that is centered around finding your weakness and training that. It also employs Auto regulatory training, where you train to precise drops in performance and set recovery times based on the drop.
So from a PL background I was duration dominant (strength dominant). My training has encompassed power and speed training (can be seen in my preparation of a martial artist thread- it's the speed-strength template). I have greatly improved my strength- to equal my old "assisted" personal bests while dropping 40lbs. Been unassisted for years now.
I chose it through first using the Westside method (*can't believe you forgot to mention that but managed to include 3 HIT variations in your intro- DC, HIT, Super slow). DB's articles were good yet hard, then a friend started using his system and increased his VJ by over 1 foot. I said shit I got to give it a shot. Seven months later and I'm hooked. My squat is up over 100lbs and I've only been doing power-speed training. I'm smaller, faster, more powerful, more explosive, stronger, leaner, better endurance, better work capacity. It's giving me the full package (from an athletic standpoint)
http://strengthandpower.blogspot.com/
Quote:
Sun Tzu - Valued Member @ www.IronLife.com
Ectomorph
My weight training goes all over the place..... from Cross fit to Power to the People..... bodyweight stuff.... kettle bells.... sand bag stuff.... I'll even pull a workout from a Men's Health mag and do that for a couple of weeks...... I get bored easily with a routine and have to switch up alot or I'll just STOP cold......
Quote:
rellik_yzarc - Valued Member @ www.IronLife.com
Ectomorph.
Started out lifting at 19 at weight ~100, 5'9
Now 22 at weight ~145, 5'9
3 day split routine.
6 week heavy, 3 weeks light rotation.
Quote:
vtjas81 - Valued Member @ www.IronLife.com
I'm an ecto mainly but I think I have some aspects of meso. I use to weigh 120 lbs but now after lifting for 1.5 years I’m 150. Reason I think I have some meso is because I noticed my body contains a lot of fast twitch muscle fibers. I can't lift more then an hour or I start losing energy. I respond best with low reps/low sets. I need more rest between sets.
I've done a combo of hard gainer FAQ, strength training, Westside for skinny bastards, some bodybuilding workouts. I'm a lazy lifter so gaining 25+ pounds of muscle in a short time doing a total of 8 sets a workout on average is pretty good in my book.
Quote:
slide - Mod @ www.IronLife.com
I’m a fatomorph.... Actually, I don't usually stay too lean, well, because I like to eat and ice cream and stuff like that is too good.
DC would be my style as the guy knows his stuff and its amazing at how much I have gained by reading and utilizing his methods/thoughts. Wish I would have read his stuff and met him earlier.
Sachet....you're so sweet...just wanted to throw that out there.
Quote:
savini - Valued Member @ www.IronLife.com
1. I am a ectomorph...6'3" and 160lbs when I started lifting, sitting at a nice 240 now; after 8 years of very hard work and lots of calories.
2. Which training system do you adhere to and what made you pick that particular training system to do?"
Westside, as I am a very slow lifter to start with, the dynamic work has paid off huge dividends for me.
Quote:
Chubs - Valued Member @ www.IronLife.com
1. Mesomorph.
2. I am not being arrogant but it doesn't matter because I can get bigger no matter what kind of plan I use. To match my current goals I have been doing Cross Fit for a little over a month- and I like it. It's hard on me. I have had to change my diet to keep from putting on weight easily (muscle or fat, I don't know).
Quote:
rEmY3030 - Valued Member @ www.IronLife.com
Ectomorph
Push-pull-squat. I've just been using linear progression. I think a lot of novice lifters (which I am) get sucked in to too many fancy systems that are good for advanced lifters. I've been making great gains.
Quote:
Lil'Lifter - Valued Member @ www.BeyondMass.com
I use low volume training as my method of choice. I am on an eight week routine that cycles between 4 weeks of low volume, low frequency training and then 4 weeks of low volume, high frequency training. I have found that for my particular body type, pure ectomorph, I need the greater amounts of rest between lifting days. I also only hit each muscle group once per week.
Using these methods I go up in either weight or reps every week which is something not many high volume trainers can claim.
As for the question "how do you find what works for you?" Well first off you need to find out if you respond better to high or low volume. Some people actually grow better off of high volume, but many genetically average trainers should use low volume methods to allot for greater rest time. After you find what training method you like you need to test both high and low frequency. I found that cycling low volume and high and low frequency helps me to grow best, there is enough variation to keep my body guessing and enough rest to allow me to grow. I like to keep things simple so at this stage of my lifting career I have stayed away from complicated methods like DC's or Westside BB training so I can't really give you too much info on those.
Quote:
Snake Eyes - Valued Member @ www.IronLife.com
I'm a mesomorph. I don't use any system exclusively. I look at training methods like they are a smorgeous board and I'm asking myself "hmm...what do I want to eat". So I consider what it is I want to improve and use a training method that will improve that. Anywhere I see something that might work, whether it's Super training or BFS, I'll probably grab it and throw it into my training at some point. I do use elements of Westside quite a bit. This week I'm adding some of Jay Schroeder's methods so we'll see how that goes.
Quote:
thephreak - Valued Member @ www.ChemicalFitness.com
1. I am definitely an Endomorph.
2. I train using Silverbacks ATS (Advanced Training System), SB can be found at . www.gotswole.com The program was originated by Silverback.
The program is designed for gains in lean muscle mass and strength, which is exactly what I was looking for. I've been working with Silverback for 10 weeks now and have put on about 20 pounds. Note, I'm sure some is water but I am no fatter. I have also had consistent strength gains throughout this 10 week period. I have no plans to stop training like this anytime soon.
Quote:
blandy - Valued Member @ www.IronLife.com
1. Endomorph
2. Westside for skinny bastards
This is a 3 day per week modified Westside routine with no dynamic work. While I might not be skinny as such, I feel I am lacking in some upper body mass and my numbers aren't as high as I would like to include dynamic work.
Quote:
johnnyb - Valued Member @ www.FreakzOnline.com
Since I started lifting when I was 14 or 15, I had trouble putting on mass. Strength wasn't an issue. When I was 16, I was benching 225 for reps - but only weighed 140LB's. I would have classified myself as an Ectomorph, however when I turned 18, gains came like a stream.
I would put myself in the Mesomorph category now. I am currently 221LB's with 10% BF. I can say - I have never done a cut diet to this date.
My current routine is this:
Day 1: Back
Day 2: Chest + Light Shoulders
Day 3: Legs
Day 4: Arms
I use a 3 set scheme, with a rep. scheme of 12-8-6 when bodybuilding, and when power lifting, I use a rep. scheme of 6-4-2. A total of 15-18 sets per workout. This has been working for me for the past year I believe. Haven't changed my routine too drastically since.
Quote:
Skanxx - Mod @ www.IronLife.com
I am an endomorph and I use the same push-pull-squat system as rEmY3030 because I am novice at lifting. It works great for me.
Quote:
TowsonMonster - Valued Member @ www.IronLife.com
Cross between a meso and endo. I like to do 3 sets of 15-5 reps, maybe 3 or 3 for some compound exercises. Pyramiding the weight and taking each set to failure.
I've tried volume and Dorian's' style. Dorian's worked ok, but you really need the mind frame to put everything into 1 set and a training partner for those forced reps.
I really like the training I'm doing now. It seems perfect for me. Not too many sets, but just enough. Also, I like the rep range. You get the benefits of high reps and low reps, although each set is extremely heavy. I need the high reps because I bulk easily, but also still like to train with power and low reps. Instead of cycling between the 2, I just do both in every set. (first set, no more than 15, second no more than 10, and last set no more than 6).
Quote:
Illusionsize - Valued Member @ www.ChemicalFitness.com
I train using various methods and splits. Usually I train as a bodybuilder but for 2 6 week intervals I use Bill Starrs "Big Three" program. You train M,W,F and do Squats, Cleans, Deads, Flat Bench, Shoulder Press, Good Mornings. You do squats 3 times a week and add 5 lbs to your max squat each week. It is an excellent program although very hard. I usually eat like a pig and only lift 3 days a week for those 6 weeks. Nothing else except maybe a little MA. MY squat usually jumps from 365 to 455 with ease and I get thicker.
Oh, I'm a fat Endo!!
Thanks for all your replies guys. I know I've said this already, but these question & answer things generate alot of good feedback so thank you for taking the time to respond to them.
Special thanks to biguglyogre for letting me use his picture.
In response to 101pro's comment regarding how he can't believe I didn't include Westside method in my list. Well, that's why I'm asking' you the questions, rather than the other way around *lol*
Slide~ I just noticed your comment as I was adding closing comments and you made my day.
Please keep all our men and women in uniform in your prayers or thoughts this holiday season.
~*Happy New Year!*~
Til next month, stay safe~
~lacey
* Article by Sachet, Team Ironlife.com Staff Writer & Mod @
www.IntenseMuscle.com.
* Back to This Issue's Frontpage
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