Ectomorph Workout Skinny Guy Training Hacks To Build Muscle Faster Increase Strength
Yo, what's going on guysé Troy here with WeightGainNetwork .Tonight I am going to be watching my Oklahoma City Thunder win the series against the GoldenState Warriors. I don't know if you guys know this about me, but I am a huge basketballfan. My Oklahoma City Thunder are finally not choking in the playoffs. They're up threegames to one against the Golden State Warriors, who had the best record in NBA history thisseason. I'm calling it right now, they're going to win the championship, so hopefullyI don't curse them on YouTube right now, but they're going to steamroll the Cleveland Cavaliersin the championship. That is my bold prediction. I'm a diehard basketball fan. Literally theonly TV that I watch the entire year is the
NBA playoffs, so I am pumped to watch themtake home the Western Conference tonight. I'm also really excited because I just boughtthat yacht right over there. I don't know if you guys know this, but I make millionsof dollars making these YouTube tutorials for you guys, so thank you all for watching andhelping me realize my dreams. I'm going to actually start filming tutorials from that yacht.I think we're setting sail for France and probably Australia after that, so I'm goingto go on a really cool world tour, so I invite you guys in in my life. That is the officialWeight Gain Network yacht right over there. Today, what I want to dive into are ectomorphworkout tips. As you guys might know a quote
unquote ectomorph is a naturally skinny guy.I myself, way back in the day, was like 80 pounds. Actually a little more than that.One time I was 80 pounds, but I outgrew that and as I was a freshman and sophomore in highschool I was about 130 pounds, now I'm like 195 ï¿½ 200. I've had to try every singlelittle trick in the book. These workout tips to increase muscle and increase strength,they are things that I've actually implemented into my life in the last few months. I kindof hit a plateau and I really had to assess what I'm doing with my workouts, what I'mdoing with my nutrition and how I can overcome that plateau. I've made some really big changesto my training just in the last couple weeks.
I wanted to share them with you guys becauseif you guys are at a plateau, you're trying to increase your strength, you're trying tobuild more muscle mass, I think these are going to be really powerful. My first workouttip is my new workout split that I'm on right now. I was doing a bunch of different workoutsplits. I know I've had a lot of different tutorials talking about these workout splits.I did the insane squat and biceps challenge, where I was hitting my squats, hitting mybiceps every single day for 30 straight days. I had a little bit of growth. I've definitelyimproved my squat a ton. My arms are definitely leaner, but I was trying to think about whatmy most developed muscle group was and what
my least developed muscle group was. I wouldsay my traps, my chest and my shoulders are way ahead of all the other parts of my body.How I've been training them for the last couple of years is I just hit them really hard oneto two times a week. The muscle groups I think are the least developed, I think I've actuallybeen training the most. Just studying what a lot of fitness models do and a lot of theguys with the best physique in the world do, I decided to completely change out my workoutregimen. What I'm doing especially for my biceps and my triceps to try to jack up myarms is I'm only allowed to work them out one time per week, but during this one workoutI have to do 40 sets, so I literally script
out like an insane workout for biceps andtriceps and then the entire workout, I don't deadlift before, I don't do squats, I don'tdo benchpress, I don't do any other activity that's going to drain me physically. I focusall my energy and intensity on that one muscle group. I literally did like a 43set bicepworkout last week Monday and then I did it this week Monday and my biceps are more sorethan they've been in over two years, so just putting more overload, more intensity, moretraining volume and all of these different exercises that go into a 42set bicep workout,I feel like I'm going to make more progress on my arms over the next few months than Iprobably have in the last year to year and
Chest and Triceps Workout How Much Weight Should I Lift
HI everyone! It's Esther here. I hope you're having a great day. Today I have my chest and triceps workout that I want to share with you guys. It's one that I did the other day. So, I hope you guys like it. But before I get to that I just wanted to talk to you guys about a question
that I get asked often when I'm posting a workout sometimes or an exercise on my instagram feed I'll get the question, quot;hey Esther, so what weight are you using during that exerciseéquot; or, quot;what weight should I be using if I perform that exerciseéquot; and I'm more than happy to share with you guys what weight I'm using, but I don't want you to get too fixated on that.
Instead, I want you guys to know how you can gauge what weight you should be doing during a particular exercise for a certain rep range. So, here's how you can kind of gauge what weight you need to be using. And, I completely understand why you would ask that question. I remember when I first started going to the gym I didn't really know where to start or what weight to pick up depending on what exercise
I'm doing, because there are so many weights in there! and, if you've never performed it before, how could you possibly know where to starté So, here's my tip on how you should be gauging what amount of weight you should be lifting on a particular exercise. So, Let's just use bicep curls for an example. So, if I'm performing a bicep curl and, the fitness plan that I'm following says
I should be doing an 810 rep range on that bicep curl what that means is I should be failing out between 810 reps So, if I do the bicep curls, and I get to the tenth rep and I can do an 11th, or I can do a 12th, or maybe even 15 reps what that means is I didn't go heavy enough and I need to up the weights on the next set. Now, on the flip side of that. Say I
am doing the bicep curls and I don't even get to 8 reps before I fail out. Then I went to heavy for that rep range, and I need to go lighter on my next set. So, that's exactly how you gauge what weight you should be lifting. And that's what people mean when they tell you to go to an 810 rep range. Or sometimes, um, you should be going to a 68 rep range, or a 1215 rep range and that's going to depend on what you're training for
Home Chest Exercises UPPER MID LOWER CHEST
What's up, guysé Jeff Cavaliere, ATHLEANX . It's a bodyweight Wednesday and because ofthat I'm going to show you how to start hitting the different areas of your chest with a homeexercise. Now you don't have to hit the gym all the time and do incline bench pressesto hit your upper chest, or flat bench presses for your middle chest, or dips for your lowerchest. If you understand the basic biomechanicalprinciples of those exercises you can translate them to the home environment. I'm going toshow you how to do that here. The two most important things you have to understand isthe direction of the fibers from the different
areas of the chest. Number one â€“ we've talked about it beforeâ€“ the upper chest has the funicular fibers that run in this direction. The middle chestâ€“ or sternal fibers â€“ are going this way. Then the abdominal head runs down in thisdirection. We can hit that like I've shown you in previous tutorials right here. The importantthing is to understand what is happening with the upper arm in relation to the rest of yourtorso. That tells you the whole story. Even thoughthe exercise may look completely different it won't look different if you understandthe positioning of the arms. Let's start with
the upper chest. Look here on an incline benchpress. You can see that my arms are not directly in front of my chest. No 90 degrees to mytorso. They're actually a little higher than that. So 0 degrees would be down here at my side,then 90 degrees would be straight out here. On an incline bench press my arms are angledeven greater than that; like 120 degrees up. If we want to translate that to a bodyweightmovement we can do that with a decline pushup. See, when I position myself here against thewall with my feet on the wall you can see that, yes, even though my body is facing downwhere it used to face up in an inclined bench
press, just focus on that positioning of thearms. You're going to see it's the exact same thingas it was on the inclined bench press. So you can target more of the upper chest bydoing a decline push up. Now, we all know that doing a straight, classical pushup isgoing to do the same thing that a flat bench press would do. That is to target more ofthe middle area of your chest. That we've already got covered. Now you want to flipit over one more time and you now want to start targeting those lower portions of thechest. You can do that â€“ and I know it sounds alittle backward â€“ but the inclined pushup.
Once again, look at how this all ties backtogether. If you look at a decline bench press you can see that the arms are now in relationto the rest of the body forward, or below that 90 degree angle. They're down a littlebit lower and you're creating that line of push which is down and across. Down and across. The same thing happens where when we do thisinclined push up because our body is positioned a little bit ahead of our arms, those armsare angle in position to our torso down and across. So I know it looks different and completelyopposite of what it is, but if you understand that, then you can piece it all together.Of course, at ATHLEANX, we piece things together
because we want to help you to get the mostout of everything. We've kind of got the ultimate home chestexercise if you want to hit all these areas together. So what you do is you set a benchup here, as you can see in front of you, about 5ft or 6ft in front of a wall depending onhow tall you are. Now you position your feet up on the wall to be able to perform a declinepushup. Remember, decline pushup: upper chest. You do three reps here. Then you walk yourself down the wall untilyour feet are flat on the ground and then you do three reps of a regular, old pushupand get yourself immediately into an incline