Just like oliver twist,you asked for more and more will i give you.

Hello Mr pristine muscles. Does an ultimate ectomoph with a HIGH metabolism have a prayer of getting ripped ? I mean those really skinny type dudes that eat and eat but hardly gain weight. What bodybuilding / nutrition regimen would you advise ?

collins2gee:
Hello Mr pristine muscles. Does an ultimate ectomoph with a HIGH metabolism have a prayer of getting ripped ? I mean those really skinny type dudes that eat and eat but hardly gain weight. What bodybuilding / nutrition regimen would you advise ?

Ectomorphs find it quite difficult to gain weight but there is always a way out.
I would not advise you to feed on junk foods or take those weight-gaining drugs.
First of all,you must increase your calorie intake. This means that you must eat highly nutritous meals at least four-five times a day. The meals should contain majorly protein and carbs. Proteins such as cold-water fish like titus,kote and salmon should be just fine. You can also eat chicken,red-meat(moderately due to its high cholesterol content),eggs, beans. While for the carbs, you can make do with rice(white and brown),yam,sweet-potatoes,oat-meal,coco-yams,eba,fufu,amala e.t.c.
Make sure you eat sufficient amounts of fruits and vegetables.
Then you must work-out to increase muscle-mass. You must go heavy on weight-training. Before you train, always make sure you eat and after training make sure you eat also and rest afterwards.
Let me know how you are progressing.

Hey Pristine, how much is your current max on the bench press ?

PapiWata:
Hey Pristine, how much is your current max on the bench press ?

Hey my bro, it's being quite awhile. I know you must have gotten really hard and mean. Well my current max is 5 sets of 50 reps. Mind you though, it is all about the Quality and not Quantity.

PRISTINEMUSCLES:

Hey my bro, it's being quite awhile. I know you must have gotten really hard and mean. Well my current max is 5 sets of 50 reps. Mind you though, it is all about the Quality and not Quantity.

I'd by lying for sure if I claimed to be lean mean and buffed, my brother, but I do my bare minimum bench press sets a couple of times a week so as to keep from turning into a couch potato, and of course I stay active in other ways, outside of my weight room.

I must confess that I have never in my entire life heard of anyone racking up as many as 50 repetitions per set in weight lifting, since the "industry standard" ranges from 8 to 12 reps per set, but hey, since you are clearly getting good results with that regime, I will not attempt to argue with a man who just killed a lion with his bare hands ha ha ha.

My question concerning your "max" was in reference to the maximum weight in poundage that you can bench-press using Olympic free weights, just once or twice, rather than the count of how many repetitions you normally perform.

PapiWata:


I'd by lying for sure if I claimed to be lean mean and buffed, my brother, but I do my bare minimum bench press sets a couple of times a week so as to keep from turning into a couch potato, and of course I stay active in other ways, outside of my weight room.

I must confess that I have never in my entire life heard of anyone racking up as many as 50 repetitions per set in weight lifting, since the "industry standard" ranges from 8 to 12 reps per set, but hey, since you are clearly getting good results with that regime, I will not attempt to argue with a man who just killed a lion with his bare hands ha ha ha.

My question concerning your "max" was in reference to the maximum weight in poundage that you can bench-press using Olympic free weights, just once or twice, rather than the count of how many repetitions you normally perform.

Funny enough i have not tried those max reps yet because of the injuries sustained by most athletes that attempt to do it the wrong way.

PRISTINEMUSCLES:

Funny enough i have not tried those max reps yet because of the injuries sustained by most athletes that attempt to do it the wrong way.

I hear ya man. Even with light weights doing shoulder work I lost count of the number of times I pulled a muscle in my neck and then walked around for the next couple of days unable to turn by head around without turning my whole body. Easy does it is a good rule to follow.

PapiWata:


I hear ya man. Even with light weights doing shoulder work I lost count of the number of times I pulled a muscle in my neck and then walked around for the next couple of days unable to turn by head around without turning my whole body. Easy does it is a good rule to follow.

No pain No gain. Could you post your pics? At least this thread is for body-building enthusiasts and you sound like one of them.

PRISTINEMUSCLES:

No pain No gain. Could you post your pics? At least this thread is for body-building enthusiasts and you sound like one of them.

As an active contributor to the politics forum, I prefer to remain strictly anonymous, to keep flying under the radar and speaking the truth.

PapiWata:


As an active contributor to the politics forum, I prefer to remain strictly anonymous, to keep flying under the radar and speaking the truth.

you do not have to post your full pics,you can cut out the face region. I did it in all the pics i posted of myself.

PRISTINEMUSCLES:

you do not have to post your full pics,you can cut out the face region. I did it in all the pics i posted of myself.

E get as e be, my brother. Me I go hide myself UNTIL Boko Hari show us him primary school report card ha ha ha.

How was your weekend? Happy new week.
Challenge your muscles today and reap the benefits instantly.

This man goes by the name robert timms. He is a cancer surviving athlete. An active airforce officer standing at a massive height of 6 feets 2 inches is ready to do damage at the amateur arnold classic less than seven weeks from today.

This pics is epic. It contains three of the best pro body-builders to ever grace the stage of Mr Olympia.
Left: Ronnie Coleman
Middle: Shawn "Suga" Ray
Right: Paul Dillet

PRISTINE MUSCLES aka IRON-BODY

Inspire yourselves with these quotes

Cool, I'd know that location anywhere. That is the open air weight lifting area at Venice Beach California, beside the tennis and basketball courts, where I used to go to scope out bikini girls back in the day.

Thanks for bringing back some fond memories, brother.

PapiWata:
Cool, I'd know that location anywhere. That is the open air weight lifting area at Venice Beach California, beside the tennis and basketball courts, where I used to go to scope out bikini girls back in the day.

Thanks for bringing back some fond memories, brother.

Yeah you are spot on. I know you might have being distracted seeing those hot american chicks with their thongs.

PRISTINEMUSCLES:

Yeah you are spot on. I know you might have being distracted seeing those hot american chicks with their thongs.

If you are ever on the US West Coast on a nice Summer's day, and feel like checking out women of truly mind-blowing physical beauty all wearing next to nothing, rent a "beach cruiser" bicycle at the Santa Monica pier, just a couple miles north along the shoreline from Venice Beach, and then take a leisurely ride along the winding concrete beach broad-walk that connects those two seaside communities. I assure you that you will get your bike rental money's worth of viewing pleasure, and more ha ha. Watch out for the crazy roller skaters' though, because there are lots of them taking the same route.


Obviously for an iron-pumper like you, a stop at Venice Beach's famous open-air gym called "Muscle Beach" where your above picture was taken, would be in order, for that is where body-building legends like Arnold Shwartzenegger and Franco Columbo held court before they went on to attain global fame. I would venture to say that a visit to Venice's modest Muscle Beach weight arena would be akin to a holy pilgrimage for all bodybuilders both professional and casual.

Yeah i am back again. Did you PUMP those muscles today? Remember, muscles are highly metabolic tissues, without proper stimulation and nutrition, they shrink.

I am dedicating today to MIKE MATARAZZO.
A renowned pro body-builder but passed on the sixteenth of august 2014 due to a massive heart attack.
I love this guy because he was very real to himself. He often told anyone that cares to listen, the dangers associated with the use of steroids, human growth hormone, fat burner pills, diuretics and other toxic chemicals.
He will always be remembered for his FAMOUS QUOTE, in which he talks about the unhealthy practices nearly all professional body-builder indulges in, as well as the vanity that comes with those monstrous physiques.

" Oh, God, where do i begin? I'd have to say that everything that led to my heart problems began the minute i started getting serious about competitive bodybuilding. In order to get bigger, i'd eat five,six,seven pounds of red meat a day, no vegetables. And i 'd stay away from fruits because of their sugar.

"Worst were the chemicals. I have so many memories of being alone in a hotel room the week,five days or two days before a contest and doing unspeakable things to my body, steroids,growth hormones,diuretics- anything and everything that we as bodybuilders do to achieve a certain look.
It has affected my wholelife, so to all those guys who are on an eternal quest to have 21"inches arms and 20"inches calves and who are so vain about their never-say-die attitude, i say "change your attitude".

"Worry about keeping those body of yours as healthy as possible because it's going to have to last you not just through your next contest or to the end of your bodybuilding contract but for a long time. And a long time for a human being is nothing. It goes by real quick, even quicker when your health is gone and you have nothing to stand on."

Like PRISTINEMUSCLES will always say NATURAL IS ALWAYS THE BEST. Avoid using chemicals like steroids,HGH,diuretics, fat burner pills,equipoise e.t.c.
Eat clean diet.
Train well.
Rest well.
And see those muscles grow like an ERECT.ION.

Hahaha. wanna know y i'm laffin?. Just knew that i've Been gyming wrongly since 1800. Rather say Ectomorph, say my name. Meanwhile, i know i'm strong, fellas even call me 'single bone' guy (as in superstition where one is strong especially bicep) but Prinstine, no single muscle and i eat alot in small proportion. Luv ur NL swag bro.

MrHighSea:
Hahaha. wanna know y i'm laffin?. Just knew that i've Been gyming wrongly since 1800. Rather say Ectomorph, say my name. Meanwhile, i know i'm strong, fellas even call me 'single bone' guy (as in superstition where one is strong especially bicep) but Prinstine, no single muscle and i eat alot in small proportion. Luv ur NL swag bro.

Thanks for the complement.
Ectomorphs are hard-gainers of muscle-mass but they can still gain muscle all the same. It is just that they must follow a very strict regimen of good nutrition(diet) , powerful strength-training programme and ensure they rest well.
How is your diet like?
Is your training quality-based,quantity-based or both?
Do you rest/sleep minimum of 9 hours a day?

I hail you pristine muscles. Please can you give me a detailed program of your workout ala how much you lift for each program, how many reps and how many sets per program? How many hours per single workout? How many times do you train weekly? Is it morning and evening? How long did it take you to see the noticeable changes? And most importantly, I need your nutrition details. The ones I see online don't really fit naija. I recently got a bench and a pair of 40kg adjustable dumbells to strenghten my Taekwondo.

Spidermon:
I hail you pristine muscles. Please can you give me a detailed program of your workout ala how much you lift for each program, how many reps and how many sets per program? How many hours per single workout? How many times do you train weekly? Is it morning and evening? How long did it take you to see the noticeable changes? And most importantly, I need your nutrition details. The ones I see online don't really fit naija. I recently got a bench and a pair of 40kg adjustable dumbells to strenghten my Taekwondo.

Na me hail you pass. Well my work-out programme might not work for you and it is best to have your personal training programme. I train 3-4 times in a week. I can train anytime of the day most especially during my leisure time. But i can really go the xtra mile in the morning.
Then as for the nutrition you are definitely apt when you said most diet plan online are foreign-based. The most important things to take note of when planning your diet are as follows
- incorporate majorly proteins and low glycemic index carbs into your diet. Proteins like lean meat, chicken/turkey(without the skin), fish(titus,kote,salmon,tilapia),egg-white,beans,soy-milk.
I know you might be asking yourself, what do i mean by low glycemic index carbs. These are carbs that do not spike up the blood sugar level rapidly. They are turned into glucose(blood-sugar) rather steadily and as such the muscles get enough glucose to sustain contractions. Examples of such carbs are brown-rice, sweet-potatoes,oat-meal. Since brown-rice is quite expensive compared to the white rice, my bro go for white rice.
- Spread your meals across. Instead of eating the usual breakfast,lunch and dinner, you could decide to spread your meals into smaller portions of 6 or 7. This is done to reduce the accumulation of body-fats alongsides the muscle.
Congrats on the acquiring of the dumbbells.
Work those muscles,eat well,sleep well and watch the muscles grow like an er.ection.

PRISTINEMUSCLES:

Na me hail you pass. Well my work-out programme might not work for you and it is best to have your personal training programme. I train 3-4 times in a week. I can train anytime of the day most especially during my leisure time. But i can really go the xtra mile in the morning.
Then as for the nutrition you are definitely apt when you said most diet plan online are foreign-based. The most important things to take note of when planning your diet are as follows
- incorporate majorly proteins and low glycemic index carbs into your diet. Proteins like lean meat, chicken/turkey(without the skin), fish(titus,kote,salmon,tilapia),egg-white,beans,soy-milk.
I know you might be asking yourself, what do i mean by low glycemic index carbs. These are carbs that do not spike up the blood sugar level rapidly. They are turned into glucose(blood-sugar) rather steadily and as such the muscles get enough glucose to sustain contractions. Examples of such carbs are brown-rice, sweet-potatoes,oat-meal. Since brown-rice is quite expensive compared to the white rice, my bro go for white rice.
- Spread your meals across. Instead of eating the usual breakfast,lunch and dinner, you could decide to spread your meals into smaller portions of 6 or 7. This is done to reduce the accumulation of body-fats alongsides the muscle.
Congrats on the acquiring of the dumbbells.
Work those muscles,eat well,sleep well and watch the muscles grow like an er.ection.

Thanks bro

Spidermon:

Thanks bro

You are highly welcome.