Hey Coach

What would be the most effective way for someone with a predominantly ectomorph body type to gain muscle mass?!

If, for example, you had an ectomorph as a client, how would you go about it...

Obviously the perfect rep is important but would you split your sessions up for body parts (chest, shoulders etc...) or would you do use whole body sessions and train 3 days per week?

Thanks in advance!

Jamie

I have similar question. My max force 3 reps start to tap out around 65% of my 1 RM, although I can usually still get 5 or six with equal/greater acceleration at this point. I know. It sounds strange. but then if i keep adding weight, acceleration completely stalls, or drops to only the first rep.

This effect is more pronounced on certain exercises (particularly pushing, squats, standard deads) than others (pulling, RDL's). For some reason, I seem to be able to maintain "intensity" through six reps if the weight is appropriate, and am thinking of working 6+ sets in that range, with maybe one extra effort sets at the end (ie after ramping to a peak 4 reps).

Thanks for any response.

Individuals with long limbs might have a harder time producing a high force level since their range of motion is longer. But from experience this is mostly a neural issue. Once that the nervous system is efficient (can take longer for long limbed individuals because it takes more intra and intermuscular coordination) then everything will unlock.

The problem is that 90% of the people out there are not willing to accept spending more time with lighter weights, working on being as explosive as possible.

The problem is that 90% of the people out there are not willing to accept spending more time with lighter weights, working on being as explosive as possible.[/quote]

That's right . . . This isn't ego-building; this is body-building!

Thanks guys!

The ego thing isn't a problem so all should be fine with a consistent effort all round.

I'm pretty sure that I need to improve neural efficiency. (Particularly in my upper body if it is possible to break it down that far)...

I was a soccer player for years up until recently and have always trained legs as a priority whilst stupidly (but i suppose commonly) neglecting my upper body. - The neural inefficiency in my upper half would explain the lack of strength and muscle mass up top, obviously not helped by having a naturally lean 'ectomorph' frame on top of that.

Was just wondering if there was a particular combination of days training that would be most effective most of the time...

All good!

Again, thanks!

jamie