NGA Pro JC Astorina Interview: Part 2

As promised, here is part two of the interview with JC Astorina (read part one here). JC wanted to talk about his body type, and how he used his training approach to pack muscle onto this frame. JC will be sharing many more tips, every Monday in his new weekly column Natural Bodybuilding with JC, here at Lifestyle and Strength.

JC: There is a very special place in my heart for all the “hard gainers” out there. I’m about as Ecto as they come. I’m naturally small at five foot, seven inches, and can eat to no end, without satiety. I weighed 130 pounds when I started lifting, and a size small shirt would sometimes be too large. I did my time and did my research, but I am always willing and eager to help out and encourage the other “small” guy.

I followed this program when I first started thinking about competing. It helped me put on some good quality muscle, and it really set the stage for learning how my body works and responds to certain movements and exercises. Since Ectomorphs typically have a hard time putting on weight, the workouts have to be tailored so that they are intense, but brief, and utilize key compound lifts.

Below are four workouts. The key idea behind this training is that it is to be short in duration, but intense, which is ideal for my body type. It utilizes a push/pull style, with an emphasis on the major compound lifts.

Workout 1:                                                            

Bench Press 3 X 4-8

Military Press 3 X 4-8

Close Grip Bench 3 X 4-8

Squats 3 X 4-8

Seated Calf Raise 3 X 4-8

Workout 2:

Bent Over Row 3 X 4-8

Lat-Pulldown 3 X 4-8

DB Shrug 3 X 4-8

DB Curl 3 X 4-8

Stiff Leg Deadlift 3 X 4-8

Workout 3:                                                           

Incline DB Press 3 X 4-8

DB Shoulder Press 3 X 4-8

Skull Crusher 3 X 4-8

Leg Press 3 X 4-8

Leg Press Calf Raise 3 X 4-8

Workout 4:

Deadlift 3 X 4-8

Pull-Up 3 X 4-8

Barbell Shrug 3 X 4-8

Barbell Curl 3 X 4-8

Lying Leg Curl 3 X 4-8

Working on a cluster set with Jason Kaiman.

This is a great starting workout for anyone. I have since tailored my workouts to cycle through a variety of styles, but I always come back to this one. Of my other favorite methods of training are progressive overload, occlusion, and volume training. But the theory remains the same –brief and intense!

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Happy Lifting!

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