Sit on the dit with feet flat on the ground. To do it, you need to elevate your hands while your feet stay on the floor, such as resting your hands on a chair or a weight bench.
The ectomorphs routine is a solid one, I would recommend giving it a go and seeing how your body responds to it.
Training each muscle twice a week wont give your muscles the needed recovery they need.
Now I have to read about them on a health website??
Then it got better and like you I would feel it more in a different part of my legs.
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