Rest Periods on the Ectomorph Program

Hi, James. I'm Mike from Taiwan. I'm a college student majoring in medicine. I'm a standard ectomorph who only weighed 48kg at my freshman year (I am about 172 cm).

Eager to gain muscle mass and be stronger, I started weight training. I have been doing weight training for a year. Now I am 56kg. Yet after I read your article, I am really interesting in trying it.

I struggle at my plateau now, and I want to change to this program. All my training methods are from the net and someone whose body shape is what I want to be. Here are my exercies:


CHEST DAY:

Smith (Inclined) bench press
Dumbbell (Inclined & Declined )bench press
Flys (Upper & Middle)
Cable cross-over (Upper, Middle, and Lower)

I choose three exercises and do about 6 sets of 8-10 reps. Usually I do 3 sets of 6 reps back to back as my maximum. I rest 1-2 minutes between sets. So my workout day is 15-18 sets.


BACK DAY:

Lat pull down
Seated row machine
One arm dumbbell row


These three workouts are my routine upper back training. As above, 6 sets of 8-10 reps and often 3 sets of 6 reps as max. I rest 1-2 minutes between sets.


ARMS DAY:

Biceps (Dumbbell & barbell )curl
Triceps push down & French presses

Same as above, yet I concentrate on body and thigh muscle groups. I didn't do ARMS this summer vacation.


THIGH & LOWER BACK DAY

Squat
Leg press
Deadlift


Because of my knee injury before, I just train for duration at 15-20 reps. I do ABS workout during every workout day. Three times a week and two weeks a cycle. I take about 1.5 to 2 hours during my training.

Apparently, I am over-trained so I am still ectomorph.

I followed the 10-8-6-15 program the previous day. I felt my muscles sensitive to it. Although I rest more compared to what I did and did fewer sets, I felt more tired than before. I think it might be I got used to my previous training. May I ask you some questions?


Squat
Bench press
Lateral raise
V-bar pulldown
Dumbbell curls
Close-grip bench press


Should I take all these exercises a time when training, or I can do it separately like two: One big muscle group and one small one? Could you give me advice?

I understand why you said rest for 3 minutes or more. But how to adjust it? EX: Should I rest all my exercises 3 minutes between sets? I really don't know how to adjust it.

Could you give me some recommendations for how I can improve and do this program? I want to bulk up to 60-65 kg. Mostly muscle and less fat, haha.

BTW, I have my three square meals and two snack meals a day. Having meals outside, I always choose food with lower fat.

Sorry for so many questions and my bad English. If you feel I'm rude, just let me know please. I really look forward to your reply. Thank you so much for your help.

Take care,
Mike


My Answer: Mike, I'm not quite sure what it is you're asking. If you're asking if you can change the rest periods, then I'll say no. You were resting 1-2 minutes on your previous program, so I think it's best that you lengthen your rest periods to 3 minutes for now. The rest periods are specified in the program for a reason:

Squats (3 minutes)
Bench press alternated with V-bar pulldowns (90 seconds)
Lateral raises (2 minutes)
Dumbbell curls alternated with Close-grip bench press (90 seconds)

Three minutes allows your nervous system to fully recuperate and perform the next set. In the long run, you will build more strength. It's important that you as an ectomorph build more strength, because strength serves a foundation for mass development.

So stick with the 10-8-6-15 program as is. Do not alter it or add exercises or sets. In fact you should stop doing ab work for now, because direct ab work is overtraining your nervous system.

As far as gaining weight, I suggest you take a good hard look at what you're eating. Three square meals with 2 snacks is good, but make sure you are eating enough protein. If your meals are mostly carbohydrates with very little protein, then you will not gain muscle.

Alternating the RTC Program

I'm currently in a law enforcement academy in Canada, and was looking at your Return to Cop Land training program. Just have a couple questions though.

First off, in comparision to newer programs, how does this stand up? Second, is this a repeatable program, or would it be best to use as say, a starter program then move onto something different?

Lastly, at the moment I have Mon/Tues/Wed/Thurs that I can actually workout, and I might end up with with Friday I can use as well (depends on my current job). Would it be more damaging than beneficial to do my workouts Mon/Tues/Thurs? Or should I just do two days a week?

Thanks for your time!
Matthew R.


My Answer: The Return to Copland (RTC) program is not meant for those going through the academy. I don't know how your academy does physical training, but if it's like a lot of academies, they focus on running and pushups. As I explained in the article, running for long distances and high rep pushups really don't do much by themselves to improve your strength and conditioning out on patrol.

But YOUR concern is not patrol performance, since you're in the academy. You have to physically perform for academy standards. And that means a lot of pushups and running and whatever else they will test you on.

You can certainly do the RTC program while going through the academy. But you will need to eat enough protein and fats to make sure you don't lose strength and muscle mass, because you will be overtrained by the physical and mental stress of the academy.

So let's answer your questions in order:


1) "In comparision to newer programs, how does this stand up?"

I have no idea what you mean by this. Are you asking how does this program compare to other programs as far as gaining muscle and strength? Are you asking how does this program compare to my newer programs? The RTC program is meant to improve your strength, conditioning and size in all aspects related specifically to physical performance on patrol. In other words, it is meant to improve an officer's ability to chase, seize and control a suspect.


2) "Is this a repeatable program, or would it be best to use as say, a starter program then move onto something different?"

It depends on your level of training, but this is normally a very BRUTAL program in which to perform. This is not a starter program. Choose a different program to break yourself in, and then follow the RTC program.

The RTC is a repeatable program, meaning you can do it over and over. The whole program takes 4 weeks (the article has a typo; Weeks 4-5 are supposed to be listed as Weeks 3-4). However, I suggest alternating between the RTC program and another program of your choosing.


3) "At the moment I have Mon/Tues/Wed/Thurs that I can actually workout, and I might end up with with Friday I can use as well (depends on my current job). Would it be more damaging than beneficial to do my workouts Mon/Tues/Thurs?"

The first 2 weeks you will workout 4 days a week. Perform workouts on Mon/Tues/Wed/Thurs, unless you know for sure you're getting Friday off. In that case, do Mon/Tues/Thurs/Fri.

For Weeks 3-4, you have 3 workouts a week, so do every other day if you can. But if you have to workout 2 days in a row, then go ahead and do that. No biggie.

Acknowledge the Source

Hi James,

I hope all is well. Thanks a lot for all of the tips, advice and info you give on bodybuilding. You taught me most of what I know, and because of you, I feel and look the way I do, which is pretty awesome!

I tried the exercises you showed us on Sept. 12: WOW! Very impressive. All three exercises gave me a really good pump, I really felt it in my lats and shoulders. All the personal trainers will be using these now.

Take care James and thanks again for all your help,

Jason G.
Montreal, QC


My Answer: Hey thanks Jason. Glad you like the exercises. I didn't invent these exercises, however. I make mention in the videos or in their tags who invented or popularized the exercise. Vince Gironda is credited for the racing dive pull and lateral swing. Larry Scott is credited for the one-arm lat pull.

It's funny that you mention "all the trainers will be using these" exercises now, because a lot of trainers are plagiarists and human parrots. Look at all the kettlebell trainers who simply parrot Pavel's teachings, but don't add anything of their own originality. 

I always try to give credit where credit is due. Nobody really owns an idea, but people should always acknowledge where they got their information from and not pass it off as their own creations.

One guy scanned a drawing from my book and put it in his online article without crediting my book as the source. When I began training people at a local outdoor spot and wrote about it, other trainers began using that exact spot to train. It got kind of crowded for awhile.

I've had trainers ask me to give them advice on how to train or how to write bodybuilding articles and books. I don't mind giving advice, but I really don't like it when people are asking for free shortcuts and are not willing to put in the time and effort to find things out themselves. Some people just want to take and not give. They kind pass themselves off as experts, when not too long ago they got H.I.T. (high intensity training) mixed up with H.I.I.T. (high intensity interval training).

Bottom line is that everyone learns from someone. Learn from different masters and not just one.  Take what is useful from each and incorporate what you've learned into your own personal brand.

“Adapt what is useful, reject what is useless, and add what is specifically your own.”
― Bruce Lee

New Exercises on YouTube Channel

It's been awhile since I've posted exercise videos, but yesterday I just posted three. Check it out:


The One-Arm Lat Pull




Racing Dive Pulls




Dumbbell Lateral Swings

Rest Days and Follow-up to the 6 Factors Program

James, I have read two of your four books I bought. And right now I am doing the routine you outlined in Strength and Physique, Volume One: The 6 Factors Program.

Now, I have done workout 1&2 on Saturday then Sunday. And I see that you say not to do it for more than two weeks. One of my questions is how many days rest should I take during 2 weeks of this program? I have to say I loved it!!! It was hard and I was sweating profusely.

The other question is I was an ectomorph that through training and eating and getting older changed into a mesomorph. I am training to get in the best shape (some visceral fat I want to lose) I can. Is there anything that you would suggest after completing the 6 Factors Program?

Thank You,
D


My Answer: You will take 3 days off during each week of the program. What days off you take is up to you, as long as you don't train more than 2 days a rows and don't take more than 2 days off. So a good split would be:

Saturday- Workout #1
Sunday- Workout #2
Monday- Off
Tuesday- Workout #3
Wednesday- Off
Thursday- Workout #4
Friday- Off

Or you can perform this split:

Saturday- Workout #1
Sunday- Workout #2
Monday- Off
Tuesday- Workout #3
Wednesday- Workout #4
Thursday- Off
Friday- Off

Either of the above splits would work fine. Now as far as what program to follow after the 6 Factors program, that answer is in Volume 2: Neo-Classical Bodybuilding. The Neo-Classical Bodybuilding program greatly expands upon the 6 Factors program found in Volume One.

Alternating Pull-ups with Rows

Regarding the pyramid program, I know you said to stick with one exercise per muscle, but could you do barbell bent over rows for 2 sets and do pullups for 2 sets? I feel like I need to add pullups to the routine because they are one of the best back exercises, and I definitely won't be able to hit 15 reps with pullups.

Thanks in advance,
Donovan


My Answer- I suggest you follow one of 2 options:

1) Do 3 sets of pull-ups followed by one set of pulldowns. If you cannot do 15 pull-ups, then instead do 3 sets of as many pull-ups as possible. Finish off with a burnout set of 15 pulldowns.

2) Alternate pull-ups with seated cable rows from workout to workout. For one workout, do 4 sets of as many pull-ups as possible for your back. Don't worry about sticking to the 10-8-6-15. Then on your next workout, do seated cable rows for your back with a 10-8-6-15 rep scheme. If you want to do barbell rows instead of cable, that's fine. I prefer cable rows to barbell rows.

Creating Bodybuilding Programs That Work

I was wondering which of your books (if any) focuses the most on training for ectomorphs?

You requested that I send some back-ground information on your blog's contact page (but I am not sure it is necessary to my question since I know that I am an ecotomorph).

Sex: Male
Age: 35
Sleep: usually 8-10 hours daily

Eating: I have a tendency to forget to eat especially when I am extremely busy. My eating habits are not the best since I grew up with fried foods, large portions. But I do not eat nearly enough protein. Usually eat plenty of fruits and vegetables, and have a tendency towards sugared things.

Exercise: Varies on and off. I am usually either all (too much) or very little. I hike sometimes, sometimes use the treadmill, stationary bicycle, and elliptical machine, and occasionally swim.

Weights: It has been a while since I have done these, so I cannot even tell you specific names of some of the exercises, sets, or reps. But I have a tendency to try to research lifting techniques and get lost/frustrated and lose interest after a while. I can supply more information if necessary about the actual exercises that I can recall.

Medical: have borderline blood pressure.

Thanks in advance,
Rohelio


My Answer: All bodybuilding books to some degree are for ectomorphs, because all bodybuilding books are about gaining muscle. Although all of my books are about muscle building, I would recommend that you purchase my first 2 books (SPV1: The Articles and Neo-Classical Bodybuilding). When in doubt, always start at the beginning with the basics. These 2 books not only present you with a variety of workout programs, but they also explain how to create bodybuilding programs that work. Once you understand what makes a good workout program, then you're going to be a little bit more disciplined and consistent with your training.

Teen Muscle

I have bad nutrition, because I am 15 and can't cook. I eat Asian food my aunt cooks and white rice. I am skinny: 5'6" 128 pounds. I have small muscles and about 10-12% body fat.

I have two 15 pound dumbbells, a pull up bar, and 5 resistance bands. Any tips or ideas on achieving my goal? Should I buy anything like an EZ-curl bar or a bench press thing? I'm new to bodybuilding. I don't see [any] gains.

-Max


My Answer- Well Max, a lot of us have been where you are: a skinny teenager living at home eating whatever's on the dinner table. The good news is that your teen years are an optimal time in which to gain muscle. You've got testosterone pumping at full capacity. It's a wonder how any of us guys learned anything during high school when a boner popped up every minute.

Anyway, as far as equipment, what I suggest is that you get a barbell with some plates to load on. If you're able to work out at a school gym, then go ahead and do that. But if not and you have the room for it, then get yourself a barbell with weight.

Forget about the EZ-curl bar. Forget about getting a bench. And forget about those resistance bands for now. I want you to concentrate solely on barbell and body weight exercises.

I don't want you to get a bench for now, because I want you concentrate on standing barbell exercises that require you to clean the weight into position. The reason is that you should develop an underlying base of strength and power. Cleaning the weight will tap into your explosive fast-twitch muscle fibers, which have the greatest potential for growth. Performing standing barbell exercises will develop strength.

Develop this power and strength base, and you will gain muscle. Add some body weight exercises like pushups, dips, pull-ups and chin-ups to round out your program with higher reps.

This is what your exercise list should look like:


1) Power (6-8 reps)

-Power cleans
-Hang cleans
-Clean and press
-Standing military press


2) Strength (6-8 reps)

-Deadlifts
-Front squats


3) Pull-ups or Chin-ups (as many reps as possible)


4) Body weight presses (as many reps as possible)

-Pushups
-Dips (these can be performed on 2 chairs with their backs parallel)


Choose one exercise from each category and perform 2-3 sets of each exercise. Train 3 days a week, every other day. And eat a lot of food.

Here's one for you:

If the mathematical equation of force is mass times acceleration (F = m x a), then does this have any bearing on how lifts should be performed? For example, always explosive? Ever slowly instead?

Thanks,
Mike


My Answer: Yes, in general you perform your lifts explosively. The greater the force generated, the greater the muscle mass. The thing is that maximal force is not the only way to gain muscle.

Poliquin popularized tempo training, whereby you assign a time value to rep tempo. For example: 4-0-X-0

•The first number represents the negative rep. Four seconds down.
•The second number represents the amount of time to pause at the rep's stretch position. In this case, no pause.
•The third symbol represents the concentric rep. In this case, X means "explosive."
•The fourth number represents the amount of time to pause at the rep's contracted. Again, no pause here.

I personally do not care for assigning tempo values, because it's very distracting. You're already counting reps. How can you count tempo at the same time unless you're a computer? It's much simpler and less distracting to assign general speed terms to each portion of a rep instead of a numerical value.

In other words, instead of saying 4-2-X-2, a lifter should just remember "slow negative, stretch at the bottom, explosive lift, contract hard at the top."

In general, the lifter should lift at a natural pace, and that natural pace should be fast. However, tempo should be changed to fit the exercise.

Say you're doing dumbbell rows. The ideal tempo would be "explosive lift, quick drop." In other words, fast positive, fast negative, no pauses. The mechanics of the exercise simply don't allow you to do slow negatives and prolonged contractions without dropping the amount of weight (which would drop the amount of force generated).

If you did lying leg curls, on the other hand, then your tempo might look like this: fast positive, contract hard for 2 seconds, slow negative, no pause at bottom. High threshold muscle fibers (muscles that almost pure fast-twitch) respond very well to explosive lifting with slow negatives.

Bottom line is that tempo will depend on what exercise you're performing. It's the interaction of the mechanics and fiber make-up of the muscles worked that determines the ideal tempo for size and strength.