Fiber Type Training

Hey James,
I have been doing the Ectomorph Pyramid training for 4 weeks now. Your advice is to switch to the 5x5 workout. Will switching to different rep ranges hinder my muscle with respect to muscle fibers? What I mean is, do these two workouts work different types of muscle fiber? On a side note, to hit your Type 2B fibers, do you have to do explosive movements? I am assuming that the pyramid and 5x5 training work the same fibers, 2A.

Thanks for your work,
Joe


My Answer: The programs will work two different sets of muscle fiber. The Hypertrophy Training for the Ectomorph program will work the 2A fibers, while the 5x5 program will work the 2B fibers.

I wouldn't worry about working 2 different fiber types. It will not hinder your muscle gains. Regardless of the fiber type and rep range, always perform the reps explosively (unless a program specifically states otherwise). Fast repetitions recruit more muscle fiber than slow repetitions.

The "See Food Diet" for Ectomorphs

My name is Ian, and I am definitely an ectomorph. It is ruining my life! I am very fit and defined but lack mass. Something as easy as wearing a T-shirt is depressing for me cuz I can never fill them. I’m notorious for wearing button down shirts in the summer all because I can’t show people how skinny I am.

I just can’t find the right routine, and I see all different types. Yours seems very basic and simple. Others have me working out more than 3 times a day or doing multiple exercises on one body part. That’s like 11 different exercises per workout!

I don’t know what's preventing me from gaining weight. My question is why do everyone and internet sites tell me to do these multiple workouts and yours says do 5 exercises and pyramid them? Your program would be so easy for me. I just want to make sure it will work, and I don’t waste my time.

My diet is good I eat 6-7 meals a day. No snacks, full meals. Dude help me! I’m 26 and weigh 130. WTF! I need a better quality of life! I would love to wear t-shirts! But when your arms are thinner than the woman, it doesn’t make you look like a man.

-Ian

My Answer: Yes it sucks being skinny. I feel for you bro. People respect muscle or what muscle represents: strength. So if you're skinny and a guy, then people don't give you as much respect.

Now as far as whether or not the Hypertrophy Training for Ectomorphs program will work for you, you're just going to have to find out and do the program. What do you have to lose?

There is more than one way to train for size, which is why there's everything from working out 2-3 times a day to blasting a body part with multiple exercises. But that doesn't mean that every muscle building program is right for YOU as an ectomorph. In the article, I explain why ectomorphs have to train differently.

Now if you want big arms and size overall, then I suggest you do the Hypertrophy Training for Ectomorphs program for a few weeks and then switch to an arms specialization program, such as my Direct Assault workout.

Make sure that you are eating a lot of calories and protein and drink a lot of water. A very simple way to get the extra calories is to eat out all the time. Do not worry about eating clean, because quite frankly you'll need every calorie you can get. High calorie foods like pizza, burgers and burritos are fine. Fast food is fine as long as it's quality fast food. Chipotle and In-N-Out Burger is better than Taco Bell and McDonald's

Have a sit down breakfast of eggs, bacon, sausage and buttered toast. If you're eating oatmeal cereal for breakfast or just have a pastry with coffee, then right then and there you know you are not eating enough calories or protein.

Drink water instead of sodas or lattes or energy drinks. Avoid the caffeine, because you're already frustrated and panicky as it is. Stress hormones such cortisol are interfering with your ability to gain muscle.

Be sure to supplement your "see food" diet with a good protein powder.

Losing the Weight After an Injury

I am an officer in Missouri, and I have had some major physical set backs in the last several years. In 2004, I tore my ACL in a training accident and had reconstructive surgery. Before injuring the knee I was 5"9 and 230 lbs. I ran 3 to 4 times a week and about 5 miles each day.

In 9 months and after rehab I was up to 300 lbs! Since then I have not been able to get the weight off. I was able to get up to running 3 miles 3 days a week, but in 2009 I tore my miniscus in the same knee. So it just seems that I keep getting set back after set back.

I am now a reserve officer, and I work full time at a hospital doing security. I am still an active reserve officer, and I get out about 2 to 3 times a month and involved in the Street Crimes Unit at my department.

I am now down to about 270 lbs., but as you can imagine I am no where near wher I once was in my conditioning. I have had blood work and all kinds of tests to see what I could do about the weight loss, but my doctor says that my metabolism has just slowed down. I have tried every diet that you can think of, and I get 0 results. I am at a loss. Any ideas on what kind of work out or diet may benefit me? Any suggestions would be great.

Thank You,
S.R.


My Answer: I'm sorry to hear about your injuries. Getting injured sucks, because many times the injury never really goes away. You think you're healed, but then you just get reinjured later on in the future, sometimes when you least expect it.

You should, quite frankly, lay off running. Running is the most overrated form of exercise. Everybody who runs regularly gets injured or accumulates damage to their joints and bones. Remember that Clint Eastwood quote?

"It ain't the years, it's the mileage."

Unless you are a mutant marathon runner (some people are built to run forever with no problem), then you should choose other forms of cardio. Something that isn't going to pound your joints and wear down your ligaments. If you can do bicycling without any problem, then try that. Rowing is very good as well.

As far as weight training, try some sort of muscle spinning routine. In other words, light weight, extremely low rest periods (15-30 seconds) and high reps (8+). Just choose exercises that don't aggravate your ACL. Muscle spinning is easier on the joints and will burn off fat.

With regards to diet, lay off the white carbs. Nothing starchy or sugary. Just meat, greens, water and tea.

Army Swaps Sit-Ups for Combat Run in New PT Test