Routine Advice for 6'6"/205 Ectomorph Athlete?

[Jay7]

New guy here. 27years old..
6'6/205/ ecto with very high metabolism. (*pics attached)
I'm ready to get very serious about this. I've been liftin on and off since highschool and never really got any serious lifting advice besides the basics that coincided with basketball.
My goals are mainly to get more proportionate while I try to add about 20 pounds of muscle. I'd say my main weak areas are my Neck,traps, and calves. Without the right size in these areas I feel that if any other areas of my body were to get bigger, I would be even more disproportionate. I've been focusing on my traps for a couple of years now, but have been getting slow progress.. I'm sure it involves my diet.

This is my current workout schedule, which I'm pretty sure is Wrong. I usually go to exhaustion and my muscles are pretty spent by the 2nd half of the week. And I can't keep this routine up consistently. I don't think I'm allowing my body proper rest periods.

Mon: Back - traps/lats/shoulders
Tues: Legs, plus once a week neck work out
Wed:Chest
Thurs: Back
Fri: Legs
Sat: Rest
Sun: Rest

I haven't worked out my arms in a couple of years because they got bigger than my neck, so I don't think they need to be worked out at this time.
Any advice would be appreciated on a correct lifting routine for my body type, with enphasis on my weak areas. I'm definitely open to critiquing and if any of my observations about my body seem off base feel free to let me know.
I will focus on my nutrition next for the gains, but I need to have my workout routine squared away first. Thanks

[jkirkpatrick]

1. Drink milk
2. Eat more
3. Compound movements focus
4. See rule #1

Sorry, but that's as basic as it gets. Don't need to get anymore complicated than that. Milk is a source of cheap calories, hence the suggestion. Drew will suggest beer and ice cream as well.

Focus on basics. See WWB#1 for a good routine.

60% of your muscle mass is below your waist. I would say that your legs are a weak area. Squat. Deadlift. Bench. Repeat.

Edit: I was once a "high metabolic" kind of guy too (see sig). Turns out I was just dellusional as I wasn't eating enough. I thought I was....but I wasn't.

[Jay7]

Can't drink milk but I'll make it up with other food.
I appreciate the reply though. I'm getting right on it.

[Skinny Fat]

I wouldn't say you're imbalanced or have any particular strong or weak areas - you're just a tall, skinny dude. You've got a great lean base to work with, and given the history you've discussed, it's pretty simple - eat more and lift heavy. You don't need special attention on any particular part of your body.

WBB1, 2, or 3, or BGB would do you very well. As would a simple 3-day a week full-body routine. You really can't go wrong.

[kh28]

Jay, I've read this forum for years and have never posted, but your title really caught my eye! Why you ask? Because I am 28y/o and 6'6"/205 lbs. also. I also played many sports growing up, but never really tried to get bigger. The funny thing is that you look bigger than me in the pics you posted. Maybe it's b/c you have darker skin, or that I am my own worst critic, or that all people carry weight a little differently despite similar stats.

I also know that the reason I don't ever get bigger is simply due to the fact that I don't EAT ENOUGH to get bigger. So, seeing as how diet is more than half the battle I'd say you need to eat more. I'm curious to see a typical days diet for you, so if you have time, please post one. Also, make sure you're consuming enough protein. I personally find it difficult to consume roughly 200g/day without the use of a protein supplement. I think anymore than 1g/lb. is overkill! I think a good rough estimate for daily calorie consumption is BW x 20. So, for us that would be roughly 4000 calories. That's alot of food if one is eating relatively clean. If you're not gaining from this then you know you need to eat more.

As for training, I favor either the 3 days a week full-body or a upper/lower split 2x a week. Regardless, stick with compound exercises. Try and always get stronger, but don't neglect some higher rep ranges (8-12). I personally believe in the validity of the TUT principle (time under tension). I don't think that working in extremely low rep ranges (2-4) exclusively is conducive to elliciting a growth response. Yes, you will get stronger, but that is primarily a CNS adaption.

Anyways, this is just my 2 cents. I hope some of it is helpful. Again, would be interested to see a sample workout and diet. Good luck!

[mikey4402]

i remember when i was that skiny...well i was 6'6" 185 when i first came to this site, im 225 now. you just need to eat eat and eat like everyone else said, look into a protien supplement