Advice for ectomorphs on their lifting routines

[Constantine]

I'm an ectomorph, and have been lifting on and off for a while now. I'm currently doing bicep curls with 4 sets, and 5 reps with 25 pound barbells. I've gotten accustomed to the weight. My questions are, whats the optimal number of sets, and reps to make gains, and once I've becomed accustomed to the weight, should I increase the weight, or do more reps, and whichever is more optimal, should I apply that to all lifitng exercises. Thanks in advance.

 

[Ain't That Something]

@Serious @semtex they know can help you out!

 

[Serious]

I'm an ectomorph, and[ have been lifting on and off for a while now. I'm currently doing bicep curls with 4 sets, and 5 reps with 25 pound barbells. I've gotten accustomed to the weight. My questions are, whats the optimal number of sets, and reps to make gains, and once I've becomed accustomed to the weight, should I increase the weight, or do more reps, and whichever is more optimal, should I apply that to all lifitng exercises. Thanks in advance.

Leave bicep curls towards the end of your routine.

To really gain size, you should focus on compound lifts.

Squats, deadlifts, overhead press, barbell rows, bench press

Everything else is commonly termed an accessory lift. It aids these lifts. Here a good routine:
StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts

As far as arms, solely focusing on bicep contraptions can be somewhat of a waste, when the major of muscle in the arms revolves around the triceps...

basic rule of thumb:
More weight = less reps = more mass = size = bulk = fast twitch muscle
Less weight = ability to do more reps = less mass = definition = slower, more durability twitch muscle

The combination of fast and slow twitch muscles can be achieved under the right training regimes.

 

[semtex]

@Serious @semtex they know can help you out!

Not an ecto. I have no trouble gaining and keeping weight

 

[im12whatisthis]

Read this http://www.elitefts.com/ws4sb/ws4sb.pdf

and this

5/3/1 for a Beginner - JimWendler.com

then

take some of the the assistance/accessory work and exercises from WS4SB3, split it up over 3 days and do it where it says assistance on 531 beginner

profit.

youtube elliott hulse for questions on how to perfect form and movements

 

[MMS]

Leave bicep curls towards the end of your routine.

To really gain size, you should focus on compound lifts.

Squats, deadlifts, overhead press, barbell rows, bench press

Everything else is commonly termed an accessory lift. It aids these lifts. Here a good routine:
StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts

As far as arms, solely focusing on bicep contraptions can be somewhat of a waste, when the major of muscle in the arms revolves around the triceps...

basic rule of thumb:
More weight = less reps = more mass = size = bulk = fast twitch muscle
Less weight = ability to do more reps = less mass = definition = slower, more durability twitch muscle

The combination of fast and slow twitch muscles can be achieved under the right training regimes.

Read this http://www.elitefts.com/ws4sb/ws4sb.pdf

and this

5/3/1 for a Beginner - JimWendler.com

then

take some of the the assistance/accessory work and exercises from WS4SB3, split it up over 3 days and do it where it says assistance on 531 beginner

profit.

youtube elliott hulse for questions on how to perfect form and movements

both of these are strong choices

if you can drink a half gallon+ of milk a day(via protein shakes) on top of your normal meals youll grow