Over 40 Amateur Of The Week: Ectomorphs Can Grow Too!

Basketball was his first love, but after an ugly divorce from the sport Andre found sanctuary in the gym. It wasn't easy, but his body type grew to love lifting!

Name: Andre Demetri Herren
Email: dre.herren@gmail.com
BodySpace: ADemetri
Location: Atlanta, Georgia
Age: 48   Height: 6'0"   Weight: 183 lbs
Years Bodybuilding: 25

Q
How did your fitness journey begin?

My fitness journey started after my amateur basketball career. Basketball was and still is a passion of mine. My dream was to play in the NBA, but my opportunity to make that dream a reality was cute short due to arthritic knees, which lead me down the wrong path.

I started to party all night, sleep all day, and became depressed. I spent several years living this lifestyle. Basketball was my wife and when we divorced nothing else really mattered. One morning, or I should say afternoon after a night of partying, I got out of bed and my body felt like I was an old man. I was 23 years old and felt as if I was 50 years old. That day, I decided to change and get back to being the athlete I was.

I omitted the late-night drinking and early morning eating. I went from fast food to a more well-balanced and healthier diet. I'm an ectomorph, so I've always found it difficult to gain weight. I increased my protein to about two grams per pound and the growth took off. I noticed the change in my physique after about a month and so did my friends and family. The gym became a staple in my life. I discovered that bodybuilding is about improving your body and competing against yourself. My confidence was back.

What workout regimen delivered the best results?

My workout schedule is Sunday-Saturday. I typically take a day off during the week for rest and recovery. I try to focus on one body part per day to elevate joint soreness and to channel in on isolating one body part. I change my routine every 3-4 weeks or when I notice muscle memory coming into play. My rep range runs from 6-8 reps when going heavy and 10-12 reps for hypertrophy. There are many who argue that there's no need to do high rep sets. The important factor is the effect of glycogen on protein synthesis. It works for me. I utilize a push movement followed by a pull movement. Because of my body type, I don't perform much cardio. When I do, it consists of HIIT, running in place, or jumping jacks for 45-60 seconds between sets. My HIIT training would be sprinting for 100 yards and walking 100 yards for 20-30 minutes.

Day 1: Chest
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    4 sets of 10-12 reps
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    4 sets of 10-12 reps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    4 sets of 10-12 reps
  • Dips - Chest Version Dips - Chest Version

    Dips - Chest Version

    4 sets of 10-12 reps



Day 2: Shoulders
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    4 sets of 10-12 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    4 sets of 10-12 reps
  • Front Dumbbell Raise Front Dumbbell Raise

    Front Dumbbell Raise

    4 sets of 10-12 reps
  • Face Pull Face Pull

    Face Pull

    4 sets of 10-12 reps



Day 3: Core
  • Face Pull Face Pull

    Face Pull

    3 sets of 10 reps
  • Decline Crunch Decline Crunch

    Decline Crunch

    3 sets of 10 reps
  • Cable Crunch Cable Crunch

    Cable Crunch

    3 sets of 10 reps
  • Dumbbell Side Bend Dumbbell Side Bend

    Dumbbell Side Bend

    3 sets of 10 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    3 sets of 10 reps



Day 4: Arms
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    4 sets of 10-12 reps
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    4 sets of 10-12 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    4 sets of 10-12 reps
  • Reverse Barbell Curl Reverse Barbell Curl

    Reverse Barbell Curl

    4 sets of 10-12 reps
  • Dips - Triceps Version Dips - Triceps Version

    Dips - Triceps Version

    4 sets of 10-12 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    4 sets of 10-12 reps
  • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

    Tricep Dumbbell Kickback

    4 sets of 10-12 reps
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

    Close-Grip Barbell Bench Press

    4 sets of 10-12 reps
  • Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

    Standing Dumbbell Triceps Extension

    4 sets of 10-12 reps



Day 5: Back
  • Wide-grip Pull-ups Wide-grip Pull-ups

    Wide-grip Pull-ups

    4 sets of 10-12 reps
  • Straight-Arm Pulldown Straight-Arm Pulldown

    Straight-Arm Pulldown

    4 sets of 10-12 reps
  • T-Bar Row with Handle T-Bar Row with Handle

    T-Bar Row with Handle

    4 sets of 10-12 reps
  • Barbell Shrug Barbell Shrug

    Barbell Shrug

    4 sets of 10-12 reps



Day 6: Legs
  • Barbell Squat Barbell Squat

    Barbell Squat

    4 sets of 10-12 reps
  • Barbell Walking Lunge Barbell Walking Lunge

    Barbell Walking Lunge

    4 sets of 10-12 reps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    4 sets of 10-12 reps
  • Leg Press Leg Press

    Leg Press

    4 sets of 10-12 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    4 sets of 10-12 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    4 sets of 10-12 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 sets of 10-12 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    4 sets of 10-12 reps
  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

    Calf Press On The Leg Press Machine

    4 sets of 10-12 reps



Day 7: Core
  • Straight-Arm Pulldown Straight-Arm Pulldown

    Straight-Arm Pulldown

    3 sets of 8 reps
  • Ab Roller Ab Roller

    Ab Roller

    3 sets of 10 reps
  • Kettlebell Turkish Get-Up (Lunge style) Kettlebell Turkish Get-Up (Lunge style)

    Kettlebell Turkish Get-Up (Lunge style)

    3 sets of 10 reps



What nutrition plan fueled your body?

I concentrate on the macros (protein, carbs, and fats). I eat every three and a half hours or when I feel hungry. I never starve myself.

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5: Pre-workout
Meal 6
Meal 7: Post-workout
Meal 8
Meal 9: Before bed
What supplement schedule gave you the greatest gains?
How did your passion for fitness emerge?

My fitness journey started after my amateur basketball career at age 23. I was tired and depressed from partying all the time. I woke up one day, decided to change my life, and have been hitting the gym since.

How did your passion for fitness emerge?

I decided with my cousin to start hitting the iron. We joined a local gym and the quest was on. But it didn't last too long. I called my cousin and asked if he was hitting the gym in the morning and he'd say no so I wouldn't go. This routine went on for awhile. He was my motivation. When he was gone I decided to motivate myself. I read all the fitness magazines I could get my hands on and listened to members at the gym. A lot of trial and error went into my diet and regimen.

I found someone to replace the wife I felt I lost in basketball. My new wife rekindled my fire and love for basketball. Bodybuilding provided the mind, body, and soul connection I needed to be successful in life. Basically, you rely on faith and belief. Bodybuilding helped me have faith that I could accomplish anything,

My grandfather passed away some years later. The family all gathered in his hospital room the day he died. Seeing my grandfather struggle to breathe and fighting to live reinforced my need to live a healthier life. If my grandfather could be strong in his weakest hour, I can be strong every hour of the day.

What are your future fitness plans?

My future fitness plans are to start my own fitness/sports performance facility and combine my love for fitness and basketball. I'd like to help young people live a healthier life and reach their dreams.

What is the most important fitness tip?

My most important tip is to stay consistent. Be the best you can be; don't try to be like or look like someone else. God created us all unique. Nobody is the same. If you don't risk anything, you risk everything.

What/Who motivated you?

My motivation comes from within. I'm motivated to be a better person than I was the day before. Bodybuilding allows me to feel a reward every time I leave the gym. Bodybuilding is a stress reliever and allows me take the high I receive from training and use it in all aspects of my life.

Where did you go for inspiration?

My inspiration comes from the love of my life, Melanie Gates. Her constant belief and support makes me want to be a better man. She believes in me when I don't believe in myself.

The hard work my aunts, grandparents, sister, brother, cousins, and parents showed throughout the years continue to drive me. Bodybuilding.com provides inspiration too. My bodybuilding community is a constant remember of what hard work and dedication can do.

Who is your favorite bodybuilder/fitness athlete?

My favorite fitness athletes are Kana Sumabat and Obi Obadike.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com has been awesome to help me reach my goals. There isn't a day that doesn't go by where I'm not on the site. The information contained there is so valuable in my quest to be more fit. I love the store, which has the best prices in the industry. The forums, transformation stories, insight into the bodybuilding/fitness industry are all motivational pieces. Lastly, my bodybuilding family and my BodySpace friends support and inspire me to train hard with their encouraging words.

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mcorem

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mcorem

Pretty sick man keep up the hard work

Jun 19, 2013 9:30pm | report
 
ADemetri

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ADemetri

@mcorem,

Thank you very much! You keep going HAM as well my friend

Jun 20, 2013 1:23pm | report
Aremke

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Aremke

I'm also an ectomorph so this was encouraging and informative. Also love that quote "If you don't risk anything, you risk everything." Congrats, man!

Jun 20, 2013 5:03pm | report
 
ADemetri

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ADemetri

@Aremke. Thank you very much! Stay focus and consistent my friend

Jun 20, 2013 5:18pm | report
Mateoz

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Mateoz

Where are the before pictures?

Jun 20, 2013 5:22pm | report
 
ADemetri

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ADemetri

Mateoz, no transformation here other than getting back to the athlete I was when I was playing basketball

Thanks

Jun 20, 2013 6:41pm | report
DataWizard

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DataWizard

Congrats to you on your progress, and sure ectomrphs can grow too its just that they have to work harder as all but then again this is what bodybuilding is all about ---hard work and blood sweat and tears.

Jun 20, 2013 7:45pm | report
 
ADemetri

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ADemetri

Thank you DataWizard

Jun 20, 2013 9:26pm | report
DataWizard

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DataWizard

The comment you made about your arthritic knees and how you worked around that was an inspiration to me because I was just diagnosed wit degenerative disk disease and I have been lifting since I was 15 and now am 44 and thought my lifting days were over but my doctor says to keep doing what im doing to keep my muscles and connective tissues strong. I told my doctor that I do lots of squats and he told me not to stop doing them and keep good form. I was depressed when i found out i had this condition but im working around it and glad im still lifting. congrats again.

Jun 20, 2013 7:57pm | report
 
ADemetri

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ADemetri

Thanks again man. Sumo squats and Sumo dead lifts work great for those with back problems, knee problems. Stay consistent. Instead of giving myself reasons why i can't I give myself reasons why I can.

Tell those mountains of depression they have no right in you! Be gone! You are a victor not a victim my friend

Jun 20, 2013 9:31pm | report
historyfreak660

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historyfreak660

Great job on this man! I am an ectomorph myself...never thought of doing 2 grams of protein for every pound of body weight to help gain mass. I may try it and see what happens for myself.

Jun 20, 2013 8:10pm | report
 
ADemetri

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ADemetri

Thanks historyfreak. I believe it will work just fine for you!

Jun 20, 2013 9:33pm | report
superflyanimal

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superflyanimal

Yeah historyfreak, Im an ecto too and Ive heard this a few times... "2 grams of protein for every pound of body weight". I think they are on to something so lets give it a go and see if it helps us. :)

Jun 21, 2013 9:52am | report
lefrenchie

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lefrenchie

Calories in vs calories out. Body types are a myth.

Jun 20, 2013 8:31pm | report
 
ADemetri

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ADemetri

Thanks!!

Jun 20, 2013 9:33pm | report
Samsdaddy0525

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Samsdaddy0525

Nice article. Just shy of 50 and you look at least 10 years younger. It proves once again bodybuilding/weight training is a true fountain of youth.

Jun 21, 2013 11:36am | report
 
ADemetri

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ADemetri

Thanks Samsdaddy! You are so true Sir!!

Jun 21, 2013 3:03pm | report
DataWizard

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DataWizard

There are a lot of ectomorphs out there and they have the potential to put on serious mass when being consistent and not giving up. for example Lou Ferrigno was an ectomorph before he started bodybuilding weighing just a little over 100 pounds but just look at him now probably still close to 300 pounds.

Jun 21, 2013 1:52pm | report
 
ADemetri

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ADemetri

Very true

Jun 21, 2013 3:03pm | report
jones3331

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jones3331

How do you have that much time to eat and prepare that much food? I wish I could eat like that but do not have the time, any food tips? good work BTW

Jun 21, 2013 3:03pm | report
 
ADemetri

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ADemetri

Hey how are you jones3331? I never thougt of it has being a lot of food! :) The key for me to cook in bulk. So, my meal last anywhere from 3-4 days.

Appreciate it very much!

Jun 21, 2013 5:17pm | report
srvince

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srvince

Great work! How do you eat your eggs in the morning? Scrambled?

Jun 22, 2013 1:16pm | report
 
mmiltonp

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mmiltonp

Inspirational indeed!!! I've said it before, body types are no excuse. I won't let it be mine!

Jun 22, 2013 4:20pm | report
 
ADemetri

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ADemetri

Thank you mmiltonp! You are correct! No excuse! You'll get there

Jun 24, 2013 1:17pm | report
deare

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deare

super work,

Jun 23, 2013 4:00am | report
 
Showing 1 - 25 of 40 Comments

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