No endo, ecto & mesomorph!? But I saw this video & then google quizzed myself & now as an ‘informed’ (mislead & lied too) ectomorph I need to improve my testosterone & only do HIIT workouts… NOPE!
Instead, here’s a list of great advice & information to follow so you can get some strong results.
Some expanded points –
Learn the muscle your targeting in a movement E.G. anyone can lie on a bench & move their arms up & down BUT the aim of the exercise is to feel the chest (pecs) in the movement. There’s a big difference between movement & mind-muscle connected movement, both in terms of feel, adaption & growth of the body.
VOLUME – couple things to cover here 1: starting out (or restarting to an extent) your volume needed for muscle growth is likely to be low (could be as low as 3-5 sets) & as you grow through training it will rise. 2: not all body parts are equal. You might get great gains in your arms through low sets per week but your legs might need as many as 20 sets p/w to grow. Keep notes, link to your progression markers & adapt as needed. 3: Hammering too much volume will hamper your bodies ability to recover. 4: linking to sessions above, especially when volume needs are higher, splitting these over more sessions will aid in both recovery & growth. E.G. 10 sets of squats in one session is going to feel a lot more of a beating compared to 5 sets over 2 sessions. (it can also affect the weight moved)
Track as much as you can. 1: Note down your workouts somewhere (log book, phone, spreadsheet… so on) include the sets, reps, weights, how it felt, any twinges/injuries/weaknesses felt etc. The more info the better. 2: Implement progress measures & keep them as similar as possible. Take pictures, do body measures etc. & try to keep the circumstances as close to each other as possible for accurate feedback. E.G. A picture taken first thing in the morning can look VERY different to a post workout pump picture. 3: Use as many feedback markers as you can to aid in your ability to judge progression & adapt anywhere as necessary.
Make all of your training relevant. 1: This isn’t to say don’t add variation, variation is great to keep training feeling fresh, provide different challenges, keep your training on target when equipment isn’t available etc. 2: Keep it relevant to your goals & the plan. Adding in an exercise because it simply looked cool from some social media kid? No go. Adding in an exercise because it will help fix an issue with your squat? Correct implementation.
Want any more clarification or expansion on a point? Let us know in the comments or DM us with your questions.