doesnt matter you are what body type, the end game is still the same.

control your calorie = weight management
you can't force feed so muscle wont grow that fast also.

Just 1 year, and you still quite light. do more compound exercise

barbell Bench press: as heaviest as you can, target 100kg
shoulder press,squat, deadlift, etc

dont kena tipu by those taking steroid, if you are natural, there are limitation on how much muscle you can gain naturally.

yes, agree
diet > exercise

but also note, if they lift light and form also cacat, cannot also.

so for me, once you hit a certain level only diet > exercise. for beginner, especially for ectomorph can hentam more carbs (good carbs) and more weight and fat also no worries. cause can easily cut it back.

once you hit the calorie surplus and with high protein diet, you will see growth.

same like me when i first started, because ectomorph normally doesnt have much chest muscle. mine was flat like HD TV

so you can't really feel the muscle contraction but just focus on the correct form. You will feel it later

Chest is one my weaker part, took me 2-3 good years to finally see my pec.

dont take supplement is my advice. take it once you master your diet

creatine for example, it is good. but if you take it without having anything to compare, how you know how good it is?

try natural for few months, once you get better idea of your one rep max/how heavy you can lift, then only consider supplement.

do be honest, you dont need supplement also based on my most recent research on it. spend your money on solid food

taking solid food is the hardest part, not easy

This post has been edited by gbmitoban: Aug 2 2019, 12:29 PM

agree to disagree, different people different result. doesnt matter you are keto, vegan, etc, i believe once you find you way it will work.


dont need to be so strict, just increase your protein intake, and drink some protein shake.
unless you are going competition, then diff story.

some ppl might be on different training program > high rep therefore the weight is lower. as long as you are lifting heavier, there will be growth

8-10 is ok, it is more on the heavier load.

But my personal thought is try to do 12 reps, lighter but stricter on form

This will build more endurance, once you get the form right, then do 8-10. Heavier with nice form

i know what you are thinking now, why i am not growing, why i am weak this and that

but some ppl starts slower, some with blessing genetically (or on roid) will have different result

just continue to work out + diet consistently , you will see result. good ruck