EfforT -Workout for Ectomorph

You would never know till you try .

i heard about quite a number of cases where skinny person - pops > become "big guy " ... it seems miracle to me initially ... but now it seems achievable ..

How much time you spend on something , it will show equivalent result ... ( except wrong technique is used ) ... same for studying , i doubt someone who self-study 2hours a day will fail a paper ....



For gym , consistency and determination are important .. .

• Consistency - going for gym regularly ( we pay for it !!! ) 3days a week is the minimum for me ... since i sacrifice other entertainments , it still works for me
  
• Determination - if really want to gain weight - no other way but to push hard ... set an aim and complete the reps & sets ....

For ectomorph - skinny guy , Weight Gainer supplement is a must ! i tried 1mth without supplement - gain 1kg .... with the supplement - 4kg to be exact ... but without workout , the supplement is gonna to make your kidney works x2 more ....

Pyramid set - most recommended .. it means increase the weight for every set .... it will result in optimum growth of muscle cells ...

From my reading , fast and clean push / pull will build muscle fibres faster ... it is better to prevent "cheat set " or "failure set " ... always know the procedures before trying a new workout as wrong technique results in injury .. www.bodybuilding.com is a great site which offers complete videos of the workout to be tried ...variation will reduce boredom ..

Get a workout buddy .... not only to support you in last set .... but also will motivate you to keep up with him ... Another way to motivate is take picture of yourself without shirt ... after 1month take off and compare ... you will see some gradual difference ! dont expect it to change in a day .. sometimes , do compare muscle with my buddy - which do motivate me

Rest is very important !! every parts of main muscles need around 7days or more to recover ... in between set , 1-2 minutes will work well ( i usually wait till my friend finishes his set , then i do .. we do alternatively ) go to your bed and sleep ~~ 8hours a day ... before sleep , take milk ( easily digested to induce sleeping process ) ... quality sleep makes the difference the next day..

Compound exercise involves multiple parts of muscle is recommended compared to "Isolation exercise ' ... strengthen more muscles at the same time and save time .. another way to save time is do SuperSet ... no rest after 1 exercise ...but do different parts of body alternatively ...

Finally my workout plan

• Chest , Back , abs
  
• Biceps , triceps , forearm
  
• Shoulder , leg & traps

the Bold - abs , forearm , traps ... can be done together in extra one more day ... just suggestion as different people will find their ways to make their own which work well for them

my aim is not to be too muscular .. but just slightly bigger size ( ideal for my height is 70kg) ... around 65kg i will be satisfy ... then wear clothes will be nicer .... but may have to sacrifice some pants which cant fit ..haha