Ask The Hitman

Well.
Here goes mine one, and probably hilarious question. Asked you to be just absolutely sure. answer it my friend @Hitman :laughing:
Is it a madness to take 240 grams protein per day?? All from vegetarian sources :- low fat milk, curd, pulses, lentils, cheese, paneer, ....
No medicine, no enhancements, no physical problem...
Age 31, body weight 77-79 kgs, height 188 Cms
4 hours in gym every morning, 3 hours of sport every evening, 6 hours of sleep, 8 hours of work.....
What's say bro!!
 

Hitman

Bionic Poster
Well.
Here goes mine one, and probably hilarious question. Asked you to be just absolutely sure. answer it my friend @Hitman :laughing:
Is it a madness to take 240 grams protein per day?? All from vegetarian sources :- low fat milk, curd, pulses, lentils, cheese, paneer, ....
No medicine, no enhancements, no physical problem...
Age 31, body weight 77-79 kgs, height 188 Cms
4 hours in gym every morning, 3 hours of sport every evening, 6 hours of sleep, 8 hours of work.....
What's say bro!!
The answer is simple...it depends on your specific nutritional requirements that not only allow you to stay in your current shape, but allow you to recover from training. If what you are taking is not causing you digestive stress, no stress on your kidney filtration, and no overall negative impacts on your well being, but in fact is allowing you to do the sports you engage in while also being able to live a normal life, then it is quite clear it works for your specific body.
 
@Hitman
You answered this before in my previous question about whether a caloric deficit would still allow you to get stronger, but would a caloric deficit also allow you to look bigger too after working out?

Also, for someone wanting to add mass (preferably muscle mass as I'm skinny but not anorexic), any type of fasting should be out the window right? I read up about the benefits of intermittent fasting as well as your post on it in this thread and I'm guessing fasting isn't the way to go for someone to add on muscle mass due to such a low calorie intake? (Guess I'm just wondering whether working out while doing intermittent fasting will slow down/prevent the progress of gaining lean muscle mass)

Thanks a lot always!
 
Last edited:
Well.
Here goes mine one, and probably hilarious question. Asked you to be just absolutely sure. answer it my friend @Hitman :laughing:
Is it a madness to take 240 grams protein per day?? All from vegetarian sources :- low fat milk, curd, pulses, lentils, cheese, paneer, ....
No medicine, no enhancements, no physical problem...
Age 31, body weight 77-79 kgs, height 188 Cms
4 hours in gym every morning, 3 hours of sport every evening, 6 hours of sleep, 8 hours of work.....
What's say bro!!
Are you being serious? 4 hours gym and 3 hours sports time every day? Only 6 hours of sleep? Be careful your body needs time to recuperate.
 
The answer is simple...it depends on your specific nutritional requirements that not only allow you to stay in your current shape, but allow you to recover from training. If what you are taking is not causing you digestive stress, no stress on your kidney filtration, and no overall negative impacts on your well being, but in fact is allowing you to do the sports you engage in while also being able to live a normal life, then it is quite clear it works for your specific body.
Well in that case, you're right.
There are no negative impacts on any organ of my body, plus I never feel dizzy, tired or out of energy, digestion is at its peak and so is my sleeping ease (it takes just 10-20 seconds for me to go completely asleep once in bed)....
So yeah....thank you hitman for enhancing my self belief

Are you being serious? 4 hours gym and 3 hours sports time every day? Only 6 hours of sleep? Be careful your body needs time to recuperate.
Yes dear, I am 100% serious....
And actually I have trained and reshaped my body to have 5 hours of sleep even before I started heavy exercise and all (15 years of age), then I added an extra hour of nap which is working perfectly fine for me since I went completely in-attack on the schedule I just mentioned....
 

Hitman

Bionic Poster
@Hitman
You answered this before in my previous question about whether a caloric deficit would still allow you to get stronger, but would a caloric deficit also allow you to look bigger too after working out?

Also, for someone wanting to add mass (preferably muscle mass as I'm skinny but not anorexic), any type of fasting should be out the window right? I read up about the benefits of intermittent fasting as well as your post on it in this thread and I'm guessing fasting isn't the way to go for someone to add on muscle mass due to such a low calorie intake? (Guess I'm just wondering whether working out while doing intermittent fasting will slow down/prevent the progress of gaining lean muscle mass)

Thanks a lot always!
Muscle building takes places when you have a caloric surplus, because the first thing your body is going to do is make sure your baseline expenditure is met to keep you functioning in the physical state you are, that includes keep you at your current weight. Understand that if you are working out, you are in fact adding to your daily expenditure, so if you goal is to put on some good muscle, I would recommend not training more than three times a week, but keeping your calorie consumption in a surplus on all seven days.

Now, you have a couple of ways of bulking up, the dirty bulk - which is just eat anything you want, you will get bigger, put on some muscle, but you will also put on some body fat, this method is quicker. Now, while it may look bad, it is OK to use for a couple weeks each year just to put on size, that you can then use your diet and cardio to help preserve the muscle but have more leaner looking shape to your body.

You can do the clean bulk, this is basically over eating only on clean food sources, this can also provide the effects describe above, but they take slightly longer for someone who is an ectomorph, as you describe yourself to be.

My suggestion is to have fully structured mass phase, maintenance phase, cutting phase, maintenance phase cycle as your goal here. This is something I do all the time so I don't lose too much size from being overly ripped for most of the year.

Have a period of bulking, this could be two or three months, depending on your nutritional choices and your genetics. During this time, focus on a lot of compound movements that target specific muscles, like bent over bar bell rows to widen and thicken those lats. Get plenty more rest, so three workouts, allowing yourself to grow. Then have a period of maintenance where you stop getting bigger and try to hold that new shape, basically adjusting your set point, so your body gets used to this new size.

Once you able to hold it, start your cut, to bring out the ripped defined muscles that are hiding under the fat which you are removing. Finally, when you are at the right size and lean enough, go back into maintenance, stop dropping body fat and again allow your body to readjust it's set point. You will be amazed at how much easier it will be for you to hold and retain muscle this way.
 

K-H

Hall of Fame
Muscle building takes places when you have a caloric surplus, because the first thing your body is going to do is make sure your baseline expenditure is met to keep you functioning in the physical state you are, that includes keep you at your current weight. Understand that if you are working out, you are in fact adding to your daily expenditure, so if you goal is to put on some good muscle, I would recommend not training more than three times a week, but keeping your calorie consumption in a surplus on all seven days.

Now, you have a couple of ways of bulking up, the dirty bulk - which is just eat anything you want, you will get bigger, put on some muscle, but you will also put on some body fat, this method is quicker. Now, while it may look bad, it is OK to use for a couple weeks each year just to put on size, that you can then use your diet and cardio to help preserve the muscle but have more leaner looking shape to your body.

You can do the clean bulk, this is basically over eating only on clean food sources, this can also provide the effects describe above, but they take slightly longer for someone who is an ectomorph, as you describe yourself to be.

My suggestion is to have fully structured mass phase, maintenance phase, cutting phase, maintenance phase cycle as your goal here. This is something I do all the time so I don't lose too much size from being overly ripped for most of the year.

Have a period of bulking, this could be two or three months, depending on your nutritional choices and your genetics. During this time, focus on a lot of compound movements that target specific muscles, like bent over bar bell rows to widen and thicken those lats. Get plenty more rest, so three workouts, allowing yourself to grow. Then have a period of maintenance where you stop getting bigger and try to hold that new shape, basically adjusting your set point, so your body gets used to this new size.

Once you able to hold it, start your cut, to bring out the ripped defined muscles that are hiding under the fat which you are removing. Finally, when you are at the right size and lean enough, go back into maintenance, stop dropping body fat and again allow your body to readjust it's set point. You will be amazed at how much easier it will be for you to hold and retain muscle this way.
I never knew about the maintenance phase. Makes so much sense. No wonder people usually lose a lot of muscle when go straight to a cut.

How long should a maintenance phase last usually.
 

Hitman

Bionic Poster
I never knew about the maintenance phase. Makes so much sense. No wonder people usually lose a lot of muscle when go straight to a cut.

How long should a maintenance phase last usually.
Ideally, six months each year, split into two x 3 months if you are not training for a show. It is not ideal to start cutting immediately following a bulking phase.
 
Hey Hitman,

I know nothing about fitness or working out -- I wouldn't even know how to start, and have never been to the gym in my life... I know that it's really important for me if I want to become a better tennis player.
I have a hard time putting on weight -- despite eating a lot (although inconsistent). I am 6'6-7" and fluctuate between 170 and 180 lbs.
I'm not so much into the idea of being able to lift massive weights or getting massive biceps. I just want to get all around stronger, get in better shape, and put on some weight.
Thanks
 
Muscle building takes places when you have a caloric surplus, because the first thing your body is going to do is make sure your baseline expenditure is met to keep you functioning in the physical state you are, that includes keep you at your current weight. Understand that if you are working out, you are in fact adding to your daily expenditure, so if you goal is to put on some good muscle, I would recommend not training more than three times a week, but keeping your calorie consumption in a surplus on all seven days.

Now, you have a couple of ways of bulking up, the dirty bulk - which is just eat anything you want, you will get bigger, put on some muscle, but you will also put on some body fat, this method is quicker. Now, while it may look bad, it is OK to use for a couple weeks each year just to put on size, that you can then use your diet and cardio to help preserve the muscle but have more leaner looking shape to your body.

You can do the clean bulk, this is basically over eating only on clean food sources, this can also provide the effects describe above, but they take slightly longer for someone who is an ectomorph, as you describe yourself to be.

My suggestion is to have fully structured mass phase, maintenance phase, cutting phase, maintenance phase cycle as your goal here. This is something I do all the time so I don't lose too much size from being overly ripped for most of the year.

Have a period of bulking, this could be two or three months, depending on your nutritional choices and your genetics. During this time, focus on a lot of compound movements that target specific muscles, like bent over bar bell rows to widen and thicken those lats. Get plenty more rest, so three workouts, allowing yourself to grow. Then have a period of maintenance where you stop getting bigger and try to hold that new shape, basically adjusting your set point, so your body gets used to this new size.

Once you able to hold it, start your cut, to bring out the ripped defined muscles that are hiding under the fat which you are removing. Finally, when you are at the right size and lean enough, go back into maintenance, stop dropping body fat and again allow your body to readjust it's set point. You will be amazed at how much easier it will be for you to hold and retain muscle this way.
If you look for that look, then chest, shoulders, back and then arms in that sequence. Never neglect what the impact of what good shoulders can do for you, they frame your body, create that wide strong look and help make your waist look smaller in T-shirts.

In regards to what exercises you should do, that really depends on how your body responds. You may be a mesomorph with great genetics who only needs to throw in a few pull ups and pushups and looks good, or you may be an ectomorph and be a hard gainer, struggling to put on muscle. Keep in mind also, everyone responds differently, and while there is an overall baseline, your chest may develop better than mine doing push ups, but my anterior deltoids might develop better than yours doing the same thing.

Keeping a decent diet is important also, and also knowing that body very quickly adapts. So, for instance, you may need to go from standard push ups for a week, to decline push ups for the next week, just to get that stimulus. Training is always about changing the variables, intensity, and execution of the workout, even if all you want to do is impress people in your T-shirt.
Yea, I'm an ectomorph.

If all I have is dumbbells and only have 7kg and 10kg dumbbells (dont have access to a gym, financial reasons and time), and one of those pull up bars you stick to the door frame, that's all that is necessary to work out and get in shape right?
(Is it better to go higher reps and less weight (7kg in my case), or lower reps and higher weight (10kg) for size for ectomorphs?)
I do:
dumbbell shoulder presses
dumbell chest flies (the one with a vertical grip on the dumbbells, starting from the floor with arms stretched out, and bringing them together)
dumbbell back row (bent-over one arm dumbbell row)
(12x4) for each exercise, 1 minute rest between sets
*I have done pull-ups and push-ups but I struggle to do more than 10 at a time with proper form (due to fatigue, not laziness) for both exercises after doing one set.

I'm aware that there are plenty more dumbbell exercises for other muscles, but wonder if these specific ones are sufficient enough for the shoulders, chest, and back?

Or should I substitute these completely, and use compound movements more often like push-ups and pull-ups as you suggested in one of your earlier responses to me?

With the second quote that I grabbed from your reply to my previous question on the previous page of this thread (the Muhammid Ali picture), is it safe to say that as an ectomorph who struggles to put on muscle as easily as a mesomorph would have a much harder time to get that look, or is a djokovic-like body more likely to be achieved for an ectomorph?

Lastly, how much time does it take for you to notice an increase in size for your average client of an ectomorph body type, assuming proper, consistent workout routines and proper nutrition intake?

EDIT: Oh yeah, am I delusional in thinking that I feel less quick and/or agile on the tennis court, or feel slightly less coordinated in my movement after stretching out my hamstrings and quads? For example uhhh...feeling like i have less strength in my legs to push off the ground when chasing for a drop shot, as opposed to not stretching i feel like I can run significantly faster (I do static stretches, i'm also trying to achieve the level of flexibility to be able to have my palms touch the floor standing up without having my knees bent with ease, as well as being able to do the splits like djokovic)
But i feel like it's detrimental to my movement and i have to wait a couple days at most to feel (in my mind anyway) my strength in my legs again after stretching them out to the farthest they can go before feeling too much discomfort. (and pain?) I am assuming the body just needs to get used to it, and the legs will feel the strength they had before the stretching happened.

Thank you!
I would like you to start doing something known as Proprioceptive Neuromuscular Facilitation or PNF stretching, this type of stretching is far more effective than static stretching in opening up the muscle and tendons. I would recommend that you do PNF stretching for both the hamstring and the quadriceps three times a week, and the remaininglIf you are unable to get a partner to help with PNF stretching then you can do it by yourself, by lying with the back on the floor and legs stretched out. Then use a resistance band, or a towel which you hold in both hands, with it going around the sole of your foot, and lift the leg up towards a 90 degrees angle, and then continue to stretch it towards your chest. Hold each position for about 12 seconds, lower back to original position, and then do it again.

I would suggest that you keep to about 10 minutes each session.
Is there an equally effective way to stretch out the muscles and tendons to do the splits? An equivalent PNF stretch for it?
 
Last edited:
@Hitman , I have stayed on the workout routine you gave me.

I have progressed on the walking single leg lunges to the point where my grip strength is beginning to be the limiting factor.

On the working set to failure I used two 30kg dumbells today (one in each hand; 66 lbs per dumbelll)

My legs were almost at failure on the 18th lunge (9 each leg) but my left hand grip gave out just before my legs.

Any suggestions?

Also, should I stay on the same routine or change anything? Progress has slowed a bit for some exercises.
 

Rago

Professional
No wonder people usually lose a lot of muscle when go straight to a cut.
Many people lose a lot of muscle on a cut because they put too much focus on toning (not lifting heavy enough) and/or poor nutrition (insufficient protein and/or too big of a calorie deficit).
 
Hey Hitman,

I know nothing about fitness or working out -- I wouldn't even know how to start, and have never been to the gym in my life... I know that it's really important for me if I want to become a better tennis player.
I have a hard time putting on weight -- despite eating a lot (although inconsistent). I am 6'6-7" and fluctuate between 170 and 180 lbs.
I'm not so much into the idea of being able to lift massive weights or getting massive biceps. I just want to get all around stronger, get in better shape, and put on some weight.
Thanks
Hey @Freddy Cat

This fluctuation of about 10lbs, what is it? Muscle? Fat? Water retention?

OK, two things we need to look at here. The first is the biggest and most important of all. Your nutrition. Remember, without the correct nutrition, nothing really productive will happen, genetics only take you so far. You need to be consuming 1 to 1.5 grams of protein per pound body weight daily, this needs to be your foundation on which you will build muscle, strength and overall better well being. So, if your body weight is 180lbs, I want you to consume between 180 and 270 grams of protein daily. The key objective, and the thing I want you to think about each day is Nitrogen Retention.

Maintaining a positive state of nitrogen retention in your body enables it to stay anabolic and allows the activation of metabolic pathways within your cellular structure to start protein synthesis. Lets take a step back here and talk about genetics and how nitrogen plays a part. DNA exists inside the cell nucleus and never leaves it, however the DNA double helix uncoils and allows messenger RNA to be created, which takes the genetic code of how to build muscle protein to the cytoplasm of the cell. For this to happen, nitrogen must be available, since nitrogen is a key element in creating both DNA and RNA molecules. RNA then helps the binding of amino acids to build the muscle protein you see, which in itself requires nitrogen.

So, first thing, increase your protein consumption. Secondly, increase your low glycaemic carbohydrates during days of rest from foods such as oats, sweet potatoes, yams, and brown rice, along with the consumption of healthy fats from nuts, seeds and even some organic dairy. By the consumption of these foods, you are enabling a protein sparring effect, so you body retains a positive nitrogen balance, allowing you to grow and get stronger.

On days of training, including tennis, get in more fast acting carbs such as white rice, pasta. The idea is for you to stay in positive nitrogen balance.

Now for training, the wonderful thing about never having worked out before is, that anything you touch will turn to gold. In other words, you are in the honeymoon phase of training, almost every single exercise you do will yield results in strength, size, and overall better shape. However, I want you to concentrate your efforts primarily on wide grip pronated pull ups, until you are able to do them with weight. For you, I want you to use your tall frame as the resistance for now, and move it up against gravity, building that raw strength in your arms, shoulders, and back. For legs, walking deep lunges, this will target the quads, hamstrings and glutes, make sure the knee doesn't come over the foot as you lunge, so it protects your knee cartilage. And finally, just for now, push ups so that you are hitting that chest.

That is all I want you to do for at least the six weeks. Let me know if you notice improvements.
 
Yea, I'm an ectomorph.

If all I have is dumbbells and only have 7kg and 10kg dumbbells (dont have access to a gym, financial reasons and time), and one of those pull up bars you stick to the door frame, that's all that is necessary to work out and get in shape right?
(Is it better to go higher reps and less weight (7kg in my case), or lower reps and higher weight (10kg) for size for ectomorphs?)
I do:
dumbbell shoulder presses
dumbell chest flies (the one with a vertical grip on the dumbbells, starting from the floor with arms stretched out, and bringing them together)
dumbbell back row (bent-over one arm dumbbell row)
(12x4) for each exercise, 1 minute rest between sets
*I have done pull-ups and push-ups but I struggle to do more than 10 at a time with proper form (due to fatigue, not laziness) for both exercises after doing one set.

I'm aware that there are plenty more dumbbell exercises for other muscles, but wonder if these specific ones are sufficient enough for the shoulders, chest, and back?
How about trying to lift the heavier weight for more reps. This way you are not only increase muscle endurance, but strength also, by doing something that is known as volumeization training, gorging the muscle with blood but causing micro trauma to actin and myosin contractile proteins that make up your muscle fibres. Try not to think that the lighter the weight the more you reps you need, and the heavier the weight the less reps you need, because that is not true. What is true is that you should not do a lot of rep if you are implementing progressive overload with each working set, in other words, if you are continuously lifting more weight with each subsequent set, then be careful not to fatigue the muscle with lactic acid and deplete it of muscle glycogen before the bigger lifts.

If all you are lifting is 10 kg, you are not subjected to this. What you need to do is be creative with what you do. For instance, lets say you with those 10 kg dumbbells you do seated alternative dumbbell curls until failure, immediately after that you stand up and do standing dumbbell curls. Since the standing variation is easier than the seated version, you will get further reps in. Now lets say you focus on negative training....you curl the weight up in one second, pause and then take three seconds to lower the weight, now you are using the time under tension training philosophy which will increase heat shock proteins in your cells to burn intramyocellular lipids and increase protein synthesis. Finally, use the drop set principle of training, reach failure with the 10kg, then immediately do the same exercise with the 7kg without rest, combining negative training into that.

You can see just how creative training can be if you stop for a minute and think about how you can stimulate the muscle fibres with only what you have. My suggestion is to stop counting reps, because it will only hinder you. Go on instinct and push to failure.

As for your push ups, I would suggest working on increasing the muscle endurance in your triceps by doing dips, use a chair, place your arms to either side, and start the movement.

Or should I substitute these completely, and use compound movements more often like push-ups and pull-ups as you suggested in one of your earlier responses to me?
As stated above, firstly get the most out of them, which I don't think you are doing, there are many variations you can do, of course correct me if I am wrong on that. But, yes, I fully recommend doing compound training, because there is no better way to bring about faster positive changes in your body than that. I am only taking into consideration that it appears you are somewhat limited by what you can and cannot do due to external factors.

With the second quote that I grabbed from your reply to my previous question on the previous page of this thread (the Muhammid Ali picture), is it safe to say that as an ectomorph who struggles to put on muscle as easily as a mesomorph would have a much harder time to get that look, or is a djokovic-like body more likely to be achieved for an ectomorph?

Lastly, how much time does it take for you to notice an increase in size for your average client of an ectomorph body type, assuming proper, consistent workout routines and proper nutrition intake?
Do not let your genetics be the be all, end all here of what you can and can't do. Yes, mesomorphs have a higher ceiling when it comes to muscle building potential than ectomorphs, but training intensity, frequency, rest and most important of all, your nutrition all also play a massive role in what you end up as. For instance, a mesomorph, with the correct training can become slim, and an ecto can put on some good muscle. Djokovic has the body he has not only because of his genetic make up, but because it is the ideal body for him to play elite level tennis at. If Djokovic wanted to get bigger, and focused solely on building muscle, he can put on some serious muscle. So try not to let that limit your thought process on what you can and cannot do.

EDIT: Oh yeah, am I delusional in thinking that I feel less quick and/or agile on the tennis court, or feel slightly less coordinated in my movement after stretching out my hamstrings and quads? For example uhhh...feeling like i have less strength in my legs to push off the ground when chasing for a drop shot, as opposed to not stretching i feel like I can run significantly faster (I do static stretches, i'm also trying to achieve the level of flexibility to be able to have my palms touch the floor standing up without having my knees bent with ease, as well as being able to do the splits like djokovic)
But i feel like it's detrimental to my movement and i have to wait a couple days at most to feel (in my mind anyway) my strength in my legs again after stretching them out to the farthest they can go before feeling too much discomfort. (and pain?) I am assuming the body just needs to get used to it, and the legs will feel the strength they had before the stretching happened.

Thank you!
The question really here is, how often are you stretching? Is it just before your tennis matches, or do you take time to stretch every day? Ideally you should strength on days you are not playing tennis, and follow it up immediately with explosive body movements that involve transfer of massive amounts of kinetic energy. For instance, deep squat into a high star jump, or box jumps. If you are not having periods like this, it is difficult to have a good mind and muscle connection when you start to feel in a physical state that you are not normally use to. I would suggest to start such a routine, to help better build that connection between mind and muscle.

Is there an equally effective way to stretch out the muscles and tendons to do the splits? An equivalent PNF stretch for it?
PNF for splits? The best ones are doing the side splits and also the lunges. You will want to stand up straight and try touching your toes also, since that opens up the hamstrings and glutes for more flexibility.
 
@Hitman Any pointers on how I can lose visceral fat? Being a vegetarian am looking for diet and lifestyle changes. Much appreciated.
Visceral fat for as dangerous as it is, is probably the type of fat that is more easier to get rid of if you get your hormones in check. The first key is to reduce overall cortisol levels in your body, in other words, do things that will help remove stress from your life. This stress can be in any form, mental, emotional, financial, physical, all these things have an impact on your endocrine system and how your body starts to store fat around your organs. Walking helps a lot, in fact if you are walking around 30 minutes each day, that will help prevent the depositing of visceral fat and in fact starts to burn fat away from around those organs. Make sure you are sleeping well, more people who are sleep deprived will have a certain amount of visceral fat that is above acceptable limits, and finally cut out the excess sugars and processed foods, eat as clean as possible and drinks lots of water. Visceral fat is about lifestyle changes, but not just from a fitness perspective, it should be an all round improvement in everything which encompasses your life.
 
@Hitman , I have stayed on the workout routine you gave me.

I have progressed on the walking single leg lunges to the point where my grip strength is beginning to be the limiting factor.


On the working set to failure I used two 30kg dumbells today (one in each hand; 66 lbs per dumbelll)

My legs were almost at failure on the 18th lunge (9 each leg) but my left hand grip gave out just before my legs.

Any suggestions?
OK, I would suggest you to get some weight lifting straps, which will help prevent the grip strength from being the limiting factor significantly, allowing you to push harder and lift more than you are now. Lots of lifters use them, for dead lifts, pull ups etc so they can get the most out of their working sets.

Also, should I stay on the same routine or change anything? Progress has slowed a bit for some exercises.
Well, lets not change it yet, since I think from what you are saying, it is your grip that is the weak point, meaning your muscles can be pushed harder, further and for longer periods. If you can get to the point after getting the straps, that you are now able to fatigues those legs, then we are ready to change it up, right now, I don't think the legs are getting as much time under tensions as they are capable of handling. We need to see what is the limit, and break through it to help you get stronger.
 
How about trying to lift the heavier weight for more reps. This way you are not only increase muscle endurance, but strength also, by doing something that is known as volumeization training, gorging the muscle with blood but causing micro trauma to actin and myosin contractile proteins that make up your muscle fibres. Try not to think that the lighter the weight the more you reps you need, and the heavier the weight the less reps you need, because that is not true. What is true is that you should not do a lot of rep if you are implementing progressive overload with each working set, in other words, if you are continuously lifting more weight with each subsequent set, then be careful not to fatigue the muscle with lactic acid and deplete it of muscle glycogen before the bigger lifts.

If all you are lifting is 10 kg, you are not subjected to this. What you need to do is be creative with what you do. For instance, lets say you with those 10 kg dumbbells you do seated alternative dumbbell curls until failure, immediately after that you stand up and do standing dumbbell curls. Since the standing variation is easier than the seated version, you will get further reps in. Now lets say you focus on negative training....you curl the weight up in one second, pause and then take three seconds to lower the weight, now you are using the time under tension training philosophy which will increase heat shock proteins in your cells to burn intramyocellular lipids and increase protein synthesis. Finally, use the drop set principle of training, reach failure with the 10kg, then immediately do the same exercise with the 7kg without rest, combining negative training into that.

You can see just how creative training can be if you stop for a minute and think about how you can stimulate the muscle fibres with only what you have. My suggestion is to stop counting reps, because it will only hinder you. Go on instinct and push to failure.

As for your push ups, I would suggest working on increasing the muscle endurance in your triceps by doing dips, use a chair, place your arms to either side, and start the movement.



As stated above, firstly get the most out of them, which I don't think you are doing, there are many variations you can do, of course correct me if I am wrong on that. But, yes, I fully recommend doing compound training, because there is no better way to bring about faster positive changes in your body than that. I am only taking into consideration that it appears you are somewhat limited by what you can and cannot do due to external factors.



Do not let your genetics be the be all, end all here of what you can and can't do. Yes, mesomorphs have a higher ceiling when it comes to muscle building potential than ectomorphs, but training intensity, frequency, rest and most important of all, your nutrition all also play a massive role in what you end up as. For instance, a mesomorph, with the correct training can become slim, and an ecto can put on some good muscle. Djokovic has the body he has not only because of his genetic make up, but because it is the ideal body for him to play elite level tennis at. If Djokovic wanted to get bigger, and focused solely on building muscle, he can put on some serious muscle. So try not to let that limit your thought process on what you can and cannot do.



The question really here is, how often are you stretching? Is it just before your tennis matches, or do you take time to stretch every day? Ideally you should strength on days you are not playing tennis, and follow it up immediately with explosive body movements that involve transfer of massive amounts of kinetic energy. For instance, deep squat into a high star jump, or box jumps. If you are not having periods like this, it is difficult to have a good mind and muscle connection when you start to feel in a physical state that you are not normally use to. I would suggest to start such a routine, to help better build that connection between mind and muscle.



PNF for splits? The best ones are doing the side splits and also the lunges. You will want to stand up straight and try touching your toes also, since that opens up the hamstrings and glutes for more flexibility.
Thanks a lot for such a tailored response and to such a long question! Appreciate it.
Will try to refrain from asking further questions until I make progress in regards to this topic as it appears to be quite time consuming to answer questions from everyone including myself, especially when they all seem so specific to the questions being asked.

: D
 
Thanks a lot for such a tailored response and to such a long question! Appreciate it.
Will try to refrain from asking further questions until I make progress in regards to this topic as it appears to be quite time consuming to answer questions from everyone including myself, especially when they all seem so specific to the questions being asked.

: D
Lol. No problems. :)
 
Top