Intensity and working the muscles to failure. I have figured out for us ectomorphs that you really need to task the muscle for gains. The Tabata method has truly given me gains that are very noticeable. Experts say that an ectomorphs muscles are built for endurance, hence they can withstand longer periods of abuse than other body types. Even though I do not practice the Tabata method of up to 20 seconds of rest between sets I rest enough between so that I can complete 8 sets of 8 reps with the desired weight. Now that the weight of my exercises are heavy it may take me 15 - 20 minutes to complete an exercise but it really has fatigued the muscles and the gains are showing. I also stick with basic compound movements as well as suggested.
Even though I rotate a heavy cycle every couple of weeks consisting of 3 sets of 3 reps I believe that the Tabata method is making the difference in my physique. I wont do without it now, I am convinced. If you haven't tried Tabata I suggest that you do so. You have not tasked the body in a way that this routine does both mentally and physically.
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