10-15 sessions 30-60 minutes Alexander 2013 Athletic training Average class Average class duration Average duration Average duration classes Biss Workout Biss Workout hard-growing Bodily contact Brian Haycock Chlamydia potency Comprehensive Powerlifter Comprehensive Powerlifter Training Exciting words Exciting words phrases Fish source Fish source hormone Frequency sexual However there Hypertrophy Specific Hypertrophy Specific Training Matt Biss Mobile phone One-Squat Training Powerlifter Training Session reps Session reps sets Specific Training Squat Magic Squats stimulate Super Training active ingredients activity erection addressed woman adhesions fallopian adhesions fallopian tubes affect female affect female libido affect potency amino acid amino acids amount time amount time training answer 2013 answer 2014 answer 2015 aphrodisiacs women approaches Number approaches Number repetitions arouse longer arouse longer novelty arouse wife athletic performance available methods bench press beneficial effect better excite better excite girl bike increase bike increase potency blood circulation body weight boiling water breast Make breast massage bring closer bring closer your calms nerves cardiovascular system closer your confident macho considered most contact urologist cream gels create thematic create thematic site demonstrate your dietary supplements dietary supplements improve dietary supplements potency distance keep distance keep relationship docosahexaenoic acids does change does woman does woman recognize doing exercise each other effect alcohol effect mint effect running effects alcohol effort method endocrine system erectile dysfunction erection Exercises erection first erogenous zones excite woman excite woman Exciting exciting massage exciting massage woman exercises range exercises range repetitions explain urologist facial expressions fallopian tubes fatty acids female hormones fibers dominate fibers total first lesson folk remedies frequency training gain muscle gain muscle year gels potency girl distance glutamic acid glycolytic fibers good ratio good ratio repetitions half sets hard gainer hard gainers hard gains holding loads holding recovery hormone pool hydrogen ions improving quality increase muscle increase number increase strength increase testosterone infectious diseases intensity intensity intensity weights internal intensity intimate massage intimate zone lead infertility lesson weeks lower back main thing male doctor male hormones male potency married woman massage woman maximum effort minerals amino mint potency most important most likely muscle abdomen muscle fiber muscle fibers muscle group muscle mass myofibrils muscle need contact need contact urologist needs said nervous system neuromuscular communication number repetitions nutrition recovery omega-3 fatty parts body person doing person doing exercise post-training sensations potency Chlamydia problem potency programs recommendations prolong erection prolonged erection prostate gland prostate massage quite possible range repetitions recognize impotent relationship distance repetitions sets reps sets reps sets Session romantic dinner rules etiquette running cycling same time sergej 2014 sexual arousal sexual intercourse slightly wider spasibo answer straighten your straighten your arms supplements improve testosterone levels this issue this property total number total number repetitions training nutrition transfer load transmitted diseases vasodilating effect vitamins minerals volume intensity week week week week week whole body work failure working weight your arms your body your hands your knees your partner “working” muscle “working” muscle fibers

Experience ectomorphic hardgeiner. Part 1

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Experience ectomorphic hardgeiner. Part 1 |

The training technique proposed below is Igors successful muscle pumping experience from St. Petersburg. He is a typical ectomorph (height 1.95 m, weight before classes according to his own software package - 75 kg), which is difficult to add to the mass (studying from the age of 14 by traditional methods, he could not change his body for the better).

After experimenting for many years and finally finding a working training method for himself, Igor was able to increase his weight to 90 kg in a short time (today), continuing to gain weight further.

It is noteworthy that, in essence, Igors software package does not fundamentally differ from the programs we proposed, for example, Program A, being in fact its version, variety. Actually, the experience of this person resembles the experience of another. This confirms that the recommendations proposed on this site are not only suitable for one person, they are effective for certain types of people..

It is important to note that the training was supplemented by good nutrition, including sports nutrition - proteins, creatine.

So, the authors technique consists of a complex of two interchangeable programs, each lasting 3 months.

The first weight training program for ectomorphs

Number of lessons per week: 2

Average class

Number of approaches: 3

Number of repetitions: 8, 6, 4

Exercises: basic, performed by the split system: on one day - some exercises, on the other - the rest.

Pause between sets: 3 minutes (as a guideline: more or less is possible - all individually).

Average class duration: 45 minutes.

Average duration of classes per week: 90 minutes.

Failure: welcome, that is, the weights of the shells are selected in such a way that it was difficult to complete the approach in a given number of repetitions.

The second training program for the mass for ectomorphs

Average duration

Number of lessons per week: 3

Number of approaches: 5

Number of repetitions: 4, 4, 4, 4, 4

Exercises: basic, performed by the split system: on one day - some exercises, on the other - others, on the third - third.

Pause between sets: 1 min (as a guide).

Average class duration: 30 minutes.

Average duration of classes per week: 90 minutes.

Failure: forbidden, weight is selected as if the exercise is performed for more than 4 repetitions.

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