"Hey James, I read your article on
Training for Ectomorphs and have decided to give that routine a try, as I have had trouble gaining on other routines. I was just wondering what your thoughts are on failure and whether or not I should be training to failure on any of the sets?"
Much appreciated,
Dan
My Answer: Well, it depends. If you are completely new to strength training, then going to failure would be good. A newbie needs to develop those neural pathways. However, if you've been seriously training for years, then going to failure would not be a good idea. Intermediate to advanced trainees can tap into larger motor units much better than newbies, becuase they have been training for a while. If they were to train to failure, then they would exhaust their nervous systems much more than a newbie and their recuperation period would be much greater. This is why really big guys tend to use split routines where they train each body part once or twice a week.
What I suggest is this: for the last 2 sets (6 reps, 15 reps) go to failure. This way the first 2 sets (10 reps, 8 reps) serve as a warm-up. The last 2 sets are the money sets, anyway, so it's best to go close to failure on those.
"HEY JAMES, JUST READ YOUR ARTICLE ON ARM TRAINING, AND I AM VERY EAGER TO START THE PROGRAM MY ONLY PROBLEM IS HOW WOULD I INCORPORATE THE REST OF MY BODY INTO THIS SPLIT: BACK, SHOULDERS, CHEST, LEGS, ETC. IF YOU COULD SHOW ME A SPLIT ROUTINE TO INCLUDE THE REST OF THE BODY WITH THIS SAME ARM TRAINING I WOULD GREATLY APPRECIATE IT. THANK YOU IN ADVANCE FOR THE ATTENTION YOU WILL GIVE THIS MATTER, JAMES."
BEST REGARDS
GIOVANNY MEDINA
My Answer: Are you an Italian spammer? Seriously, why are you yelling? Anyway, I answered this question before, so check it out:
Direct Assault.
"Hi, I wanted to ask if you can give me a good training routine program to gain mass gains?"
E. Dinkha
My Answer: Check out the excerpt from
Strength and Physique V1 titled:
Five Battle-Tested Strategies for Size and Strength. That should give you plenty of ideas.
"For the
Hypertrophy Training for the Ectomorph, would it be ok to do different exercises? Like squat, incline dumbbell bench press, barbell rows, lateral raises, seated dumbbell curls and close grip press? Or even this approach:
Day One - Squat, Bench, V-bar pulldown, dumbbell lateral raise, dumbbell curls and close grip press
Day Two - Leg Press, Incline Dumbbell Bench Press, Barbell/Dumbbell rows, dumbbell lateral raises, cable curls, skull crushers
Day Three - Same as Day One
And so on and so on with a rest day or two between the days? I'd like your opinions on that please?"
Thank you,
Jeff
My Answer: Looks good young padawan. Now go forth and get big.
Much appreciated,
Dan
My Answer: Well, it depends. If you are completely new to strength training, then going to failure would be good. A newbie needs to develop those neural pathways. However, if you've been seriously training for years, then going to failure would not be a good idea. Intermediate to advanced trainees can tap into larger motor units much better than newbies, becuase they have been training for a while. If they were to train to failure, then they would exhaust their nervous systems much more than a newbie and their recuperation period would be much greater. This is why really big guys tend to use split routines where they train each body part once or twice a week.
What I suggest is this: for the last 2 sets (6 reps, 15 reps) go to failure. This way the first 2 sets (10 reps, 8 reps) serve as a warm-up. The last 2 sets are the money sets, anyway, so it's best to go close to failure on those.
"HEY JAMES, JUST READ YOUR ARTICLE ON ARM TRAINING, AND I AM VERY EAGER TO START THE PROGRAM MY ONLY PROBLEM IS HOW WOULD I INCORPORATE THE REST OF MY BODY INTO THIS SPLIT: BACK, SHOULDERS, CHEST, LEGS, ETC. IF YOU COULD SHOW ME A SPLIT ROUTINE TO INCLUDE THE REST OF THE BODY WITH THIS SAME ARM TRAINING I WOULD GREATLY APPRECIATE IT. THANK YOU IN ADVANCE FOR THE ATTENTION YOU WILL GIVE THIS MATTER, JAMES."
BEST REGARDS
GIOVANNY MEDINA
My Answer: Are you an Italian spammer? Seriously, why are you yelling? Anyway, I answered this question before, so check it out: Direct Assault.
"Hi, I wanted to ask if you can give me a good training routine program to gain mass gains?"
E. Dinkha
My Answer: Check out the excerpt from Strength and Physique V1 titled: Five Battle-Tested Strategies for Size and Strength. That should give you plenty of ideas.
"For the Hypertrophy Training for the Ectomorph, would it be ok to do different exercises? Like squat, incline dumbbell bench press, barbell rows, lateral raises, seated dumbbell curls and close grip press? Or even this approach:
Day One - Squat, Bench, V-bar pulldown, dumbbell lateral raise, dumbbell curls and close grip press
Day Two - Leg Press, Incline Dumbbell Bench Press, Barbell/Dumbbell rows, dumbbell lateral raises, cable curls, skull crushers
Day Three - Same as Day One
And so on and so on with a rest day or two between the days? I'd like your opinions on that please?"
Thank you,
Jeff
My Answer: Looks good young padawan. Now go forth and get big.