Strength and Physique

Q:  I did your Hypertrophy Training for the Ectomorph (HTE) program last fall during my first semester of law school. I had lost a ton of weight the year prior and weighed only 170 lbs. despite being 6'3" and normally weighing closer to 200 lbs.. After doing the program all fall and stuffing myself with as much healthy, clean food as possible, I ended the semester weighing 217 pounds when I went home for winter break. I began a different program in the spring and got up to 228 lbs. by the time we had to leave campus for COVID.  I had my body fat tested and found I was lean as all hell at just 10.8%, which was surprising because I felt I was pretty bloated, but I probably overdid it with the creatine and was carrying some extra water weight. Anyway, I loved doing the program and the results speak for themselves. After having to move back home when classes got cancelled this spring, I had no access to weightlifting equipment and decided to focus more on cardio and body weight e...

Q: Thank you for creating a program that encouraged me to start working out. I shifted from planning forever to executing my personal success :)  So far I've followed the 10-8-6-15 program for over a month 3 times a week. I can see a difference in my body shape and weight. I still have some questions and things that I do not fully understand. Sorry if my questions are amateurish. I am really not into topic of bodybuilding. 1. By 10-8-6-15 do you mean: First set = 10 reps with 50% of what you'll use for your set of 6 reps Second set = 8 reps with 75% of what you'll use for your set of 6 reps Third set = 6 reps with as much weight as you can handle for 6 good reps Fourth set = 15 reps with 35% of what you used for your set of 6 reps 2. In your guide you recommend long rest between sets (2-3 minutes). However later in the workout I find 1 minute to 90 second rest periods.  I am not sure if this means rest between sets or between each exercise.     ...

Q: Just started the third week of your workout plan . Couple of questions, and if they're answered already on your blog, please point me to the correct post(s). To start the first week, I used the percentages, but then on each workout, I've just been increasing each set by 5 lbs from the previous workout. Instead of bench press, I'm doing the hammer strength plate loaded chest press because I tend to push more with my left side. With the hammer strength, it forces both sides to do an equal amount of work. This morning, I failed at the 6 reps set at 200 lbs and only got 3 reps. What's the procedure if I don't get to 6 reps? Should I do the same amount of weight on the next chest press workout, or drop down in weight 5 lbs? Next question - Next week starts the 5x5 set/rep scheme. Is there a formula/way to determine what my 5x5 weight should be based on what I achieved with the 10-8-6-15? I'm doing the carb cycling,, high carb, high cal...

Q:  I've been reading a lot of discussions about straight sets over pyramid sets. They both seem to have lots of benefits, but is there a superior system in the two? I've noticed a trend that advanced lifters use more pyramid sets (flat pyramids, which was discussed on the blog) with multi-joint lifts. Does this have to do with recovery? My Answer:  Very simple: it doesn't make a difference. For those of you who don't know, pyramid sets are when you increase the weight for an exercise from set to set until you hit your max weight.  The Hypertrophy Training for the Ectomorph program is an example of pyramid sets: Set 1- 10 reps Set 2- 8 reps Set 3- 6 reps Set 4- 15 reps "Straight sets" are when you maintain the same weight and/or reps throughout all the sets for an exercise, such as 5x5. Now what are the advantages and disadvantages of each system?  Pyramid sets allow you to warm-up before you hit your max weight.  Pyramid sets are better for b...

My name is Jonathan and after looking at your routine , I would just like to say thank you for posting.  It looks great, and I am eager to get started with it! The question I have is in regards to the overall time of the workout. I have heard ectomorphs should not be in the gym longer than 60 minutes and by looking at this routine while taking all the 3 minute breaks into account the workout will far exceed the 60 minute time frame.  My question is, how can I get around that, would I have to take smaller breaks, or possibly remove a couple of the exercises from the routine? I look forward to hearing back from you! Cheers, Jonathan My Answer: You can reduce the rest periods in the following manner to keep it within an hour. •Squats - 3 minutes rest •Bench Press - 2 minutes rest •V-Bar Pulldown - 2 minutes rest •Lateral Raise - 1 minute rest / Dumbbell Curls 1 minute rest \ Close-Grip Bench Press 1 minute rest Dumbbell curls and Close grip bench...

Q:  I am retired NYPD. Little older now, ha ha. Your Hypertrophy for the Ectomorph program fits well into my abilities at this time. Happy to learn that reduced volume is best. I have a few old shoulder and elbow injuries that get aggravated by excessive volume. Nothing too serious, just annoying. Again, thank you for the program.  Which of your books do you recommend for a +65 guy? -RK My Answer: For the older bodybuilder I would suggest Neo-Classical Bodybuilding .  This book has a chapter on low volume training, which is more appropriate for senior bodybuilders.  This chapter reveals how that even though you train with low volume, you can still manipulate other program variables to sustain muscular growth. Q:  Just picked up a copy of Neo-Classical Bodybuilding , but it is definitely not geared to beginners. Any advice or routines for a beginner? Sudan My Answer: Make no mistake: most of my programs and books are meant for ...

I have a training question. Over time, I have read a number of training routines of bodybuilders and weightlifters. I am familiar with the pyramid technique in which the weight goes up but the reps go down; for instance on a dumbbell curl:   25lbs x 12 30lbs x 9 35lbs x 7 40lbs x 4 and so forth.   What caught my attention is many of these bodybuilders/ weightlifters I've read about would go up in weight over the course of four or five sets, but the reps would be the same:   25lbs x 12 30lbs x 12 35 lbs x12 40lbs x12 45lbs x 12.   It seems to me that sets 1 through 4 are submaximal.  Other wise the reps would go down... but what is the benefit? Are they all warm ups? Why would weightlifters or bodybuilders put effort into only their last set? I know going to failure on every set can be counter productive but this seems like "under training" to me. Am I missing something?   Thank you very much for your time! ...

Q:  I have a question, well actually a few: I've used your  10-8-6-15  program, and I did see results. I followed up with trying something completely different, using Neil Hill's y3t program, which is high volume, less frequency.  The problem is two fold: I don't know if I'm a true ectomorph. I'm 37 years old and 187 lbs. I've struggled with gaining weight my entire life. If I miss a meal, then it shows after a day or two. But still when I did the Neil Hill routine, and I stopped for three weeks, people commented on my weight lifting physique more than ever. So I dove back into the Neil Hill routine. I've been doing it for 3 weeks now, and I feel like my body needs more frequency. I'm ready to go back to the  10-8-6-15  and do low volume, high frequency.  2nd problem: after lifting off and on for the past 15 years am I a beginner or intermediate? And should I return to the classic ectomorph routine?  Thanks! Tay My Answer:  You didn't say how...

Q:  Hey James, what type of certification would you recommend to be a personal trainer? My Answer: If you get a certification, then get one that will teach you how to grow and run a business.  People in the industry always point to the NSCA certification (which I have) or the ACSM certification as the best certifications to get.  But quite frankly, your clients don't give a shit as to what certification you have.  They can't tell the difference.  Plus these certifications don't do anything to help you with getting your personal training business off the ground.  They just take your money and call you certified.  If you do get certified, then I would suggest something like ISSA, which provides business support. Q:  I am going to try out your 10-8-6-15 pyramid program . Just want to know how much weight to use? For example, my 1 rep max is just 13 pounds. how many percent of weight should I use? Let say I used 10 pounds for 10 reps ...

Q:  I recently found the article you wrote on Bodybuilding.com about the 10-8-6-15 workout for ectomorphs, and have started on it this week. I've been trying to answer my own questions via Google, but I can't seem to find what I need, so I was wondering if you could help me out. First of all, how do you determine progression for this program? At what intervals should I be upping the weight, and by how much? Do you change rep numbers at all or simply change the weight you are doing with the same 10-8-6-15 scheme? Also, I was wondering at what weight I should be doing these sets at? Other sites say the Gironda 10-8-6-15 is supposed to be 60 seconds between sets, and recommend doing these exercises at 50% 6 rep max. Would this still hold the same given that we ectomorphs are taking 3-5 min rests imstead of 60 secs as outlined in the article by you, or should we be lifting heavier because of that? How do you recommend I determine what weight to use? Thanks a lot ...

I just finished reading your article Hypertrophy Training For The Ectomorph and found it quite helpful. I have been trying numerous regimens from Bodybuilding.com but nothing seems to work. I have been at 160-170 pounds since high school (I am now a junior in college). I am most definitely going to try the 10-8-6-15 approach after reading the article. I had one question however: What weight should I be using for each set? Should I be aiming for failure on each and use a different weight for each? Or a comfortable weight where I can complete all sets at the same weight? Any and all insight you can give me would be much appreciated. Thank You! Jake C. My Answer: Start off with your 10 rep max and increase the weight by small increments from set to set. No more than 5-10 pound increments. On your 15 rep set, you should drop the weight down to your 15 rep max. Your 10 rep max is your base weight, the weight that determines the poundages for the subsequent sets. So try to increase...

Q:  Hi, I've been reading your article Hypertrophy Training for the Ectomorph for a while. I just started doing fitness for 2 months: 168cm, 50kgs 3 day workouts: Chest/shoulder/tricep; back/bicep; & legs split. All compound exercises. I've gained 2 kilograms of weight during this time. I'm limiting the sets to 3 or 4, with rep ranges 6-8. I used machines almost all the time. I've seen in these latter 3 weeks that I've stopped gaining weight, & I can't lift more than the week before. Did I hit plateau? I'm switching to dumbbells, or I'm going to try your article listed above, 10-8-6-15. How do I use the weights on the 10-8-6-15? I know as the set progresses, I accumulate fatigue & lose power. Any recommendations? Also how do I do periodization. I haven't gotten the grasp of the meaning: The Nuts and Bolts of Program Design. Thank you for your time reading this. Sincerely, Adi P.S. I mean for the weigh...

Hey Mr. Chan, What should the lifting tempo be with this program ? Any recommendation on what kinds of food I should be consuming while following this program? Thank you very much, -A. Herrera My Answer: As a general catch all rule, it would be ideal to perform each rep with slow negatives, fast positives. Tempo is always tricky, however, because tempo depends on the mechanics of the exercise and the muscle group being worked. Some exercises simply don't allow for slow negatives without a reduction in weight. Given the exercises listed in the program, this what their ideal tempos should look like: Bench press- slow negatives, fast positives Pulldowns- fast negatives, fast positives Laterals- fast negatives, fast positives Dumbbell curls- slow negatives, fast positives Close grip bench press- slow negatives, fast positives

Q:  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: 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. 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.

Q: I have read some of your material regarding working out and the 10-8-6-15 program. I just have a question: I have been consistently lifting weights now for 3 months, and I started with this routine, which was upper body on Monday and lower body on Tuesday, then same thing Thursday, Friday. Since May I started doing chest/triceps on Monday, back/biceps Tuesday, quads/hamstrings/legs Thursday, and shoulders/calves Friday. I'm still doing this workout. Is there anything you can suggest I change or do? Of course sticking with this same workout I'm sure my body has adapted to it. I need to confuse my muscles and continously change things to make progress, right? Take care, Arvind My Answer: You've answered your own question, Arvind. Yes you do need to change things up, because 3 months is way too long to be on a program. Your body will adapt to a program within 3 weeks . If you're thinking of switching to the Hypertrophy Training for the Ectomorp...

Hello, I’m a 34 (soon to be 35) year old looking to gain muscle and weight. Although I eat a lot, (at least I think I do) I’ve been at 145-150 lbs for as long as I can remember. I saw your article on Bodybuilding.com and would like to give it a try. My only question with the pyramid program is: Do I change the weight for each rep? In other words, do I lift the weight 10 times with a certain weight and then 8 times with another weight, and so on and so forth? Or, do I find a weight that I can lift 15 times and do all sets with that weight? Any help would be appreciated. - M. Palacios My Answer: Yes, adjust the weight according to the repetitions. Adjust the weight so that you come close to failure at each target rep.

Q: 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.

Q:  Thanks [for the Hypertrophy Training for the Ectomorph program]. I'm excited to give it a try. I'm 49 years old, 6 foot and 150 pounds. Always been the non-muscular guy, but was always under the opinion that there was no hope whatsoever of someone like me building any kind of muscle. But now I am feeling like there is hope. Thank you for the PDF. Although the ectomorph info in your book is in the appendix, I am assuming that the info in the book is still relevant to me? I have read through the entire PDF, and I think my only question is this: If I am doing this at home as opposed to a gym, and I do not have access to the pulldowns, what could I substitute for that in the antagonistic superset with the bench press? -Dean My Answer: Well it depends on what kind of equipment you do have. If you have a pull-up tower or a power rack, then do substitute pull-ups or chin-ups for pulldowns. If you don't have a pull-up tower or you can't do a pull-up, then substitute one a...

Q:  Hello, I'm an ectomorph that has been lifting for around six months now. I have been working out 4 days a week hitting each muscle group once with 2-3 sets for each. I will say that I have become more cut and put on a little weight, but with school and work currently I find it hard to make it 4 days a week and would like to condense down to working out 3 days a week.  I've noticed that your workout plan is designed for body types such as myself. My main concern is that I'v never tried pyramids before, and I'm not sure how to come at 10 8 6 15 routine. For example, I can currently bench 145 for three sets of 10. How would I incorporate this into your pyramid routine? Would I start with lighter weight increase by 5 until I get to 15 then drop to light weight again for the last 15? Any help is greatly appreciated. I would love to start this routine next week.  - M. Patterson   My Answer: Pyramiding is quite easy. All you do is add more and more weight fr...

Q:  I've been doing your hypertrophy for ectomorphs for about 2 months now and I've noticed that I am not gaining much mass on my pectoralis minors. Also, my bench press weight has gone down from being able to do 4 sets of 8 of 165 lbs to not being able to get 3 of 175 lb on my set of 6 in the hypertrophy workout. What do you think I'm doing wrong? - Trevor A. My Answer: Hard to say what's going on unless I'm looking at your training log and looking at your numbers. Question is were you ever able to do 6 reps of 175 lbs? When you progress from 10 to 8 to 6 reps, the increase in poundages should be small. 2.5 to 5 pounds. Ten pound jumps would be too much, especially if you're nearing your 6RM. Bottom line is you've been on the program for too long (2 months) and need to switch to a 5x5 program. Your upper pecs are not getting much growth, because you've been doing the flat bench press for 2 months. Switch to a 20 degree dumbbell bench pre...