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Jonathan, left, and Drew Scott, hosts of Property Brothers, play basketball at LA Fitness gym in Toronto on June 27, 2011. (Michelle Siu/Michelle Siu/The Globe and Mail)
Jonathan, left, and Drew Scott, hosts of Property Brothers, play basketball at LA Fitness gym in Toronto on June 27, 2011. (Michelle Siu/Michelle Siu/The Globe and Mail)

How to beef up an ectomorph body type Add to ...

Vancouver-born identical twin brothers Drew and Jonathan Scott, 33, host Property Brothers on W Network. Having wrapped Season 2 (it premiers Oct. 6), the younger sibling is now looking to renovate his workout. Tall, lean and with a fast metabolism, Drew has an ectomorph body type, but with the help of a bodybuilder’s diet and exercise plan, he’s determined to beef up.

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My goal

“To put on 25 pounds of muscle over the next 18 months in order to play a role in a script we wrote. At 6-foot-4 and a lean 205, I have another 25 pounds to go in order to reach my goal weight.”

My workout

“In Season 1, I met Ted Trush of BodyAthletica, who designed my program. I hit the gym five times a week and work out my major muscle groups on separate days. I keep reps between eight to 10 and do two or three sets for each exercise plus warm-up sets.

“Day 1 is chest and abs; Day 2 is back and calves; Day 3 is a rest; Day 4 is delts, traps and abs; Day 5 is triceps, biceps and calves; Day 6 is quads and hamstrings; Day 7 is a rest.”

My motivation

“How easy it is to get into shape. I take notes in a book, then my assistant compiles them for me in a spreadsheet, and then I do a review with a trainer at end of month.”

My lifestyle

“[When filming] my workday averages 10 hours.

“I eat high-protein meals, but ensure adequate clean carbs and good fats are present. I also take a multivitamin, vitamin D, B12 and C, Omega 3s, and probiotics needed to maximize my efforts.”

Mr. Trush, who also designed the nutrition plan, says Mr. Scott follows the Conjugate Method, which is a training scheme rotating similar exercises to achieve goal lifts every two-weeks. “We allowed Drew three solid meals and two to three protein shakes a day,” Mr. Trush says. “A meal is a choice of seven-ounces of chicken (or turkey, tuna, tilapia, flounder, whitefish, shrimp, scallops or cod), and a choice of one-third cup cashews or walnuts, and a choice of one cup cooked brown rice or one medium sweet potato or three slices of Ezekiel bread or three-quarters of a cup cooked whole wheat pasta plus mixed green veggies. Drew also takes one teaspoon of creatine monohydrate in the morning and post-workout with water, plus he has Waxy Maize [a corn-based supplement]in post-workout shakes to shuttle protein and carbohydrates into the cells.”

My anthem

“Everything from Beethoven’s Für Elise and La Roux’s I’m Not Your Toy to motivating lectures from Tony Robbins.”

My challenge

“Going from 168 pounds to a lean 230 pounds will be quite the feat without putting on the bad weight.”

THE CRITIQUE

Kris Andrews, strength coach and founder of Push Fitness in Halifax, sees the routine as a fixer-upper.

Train movements, not muscles

“I'm not saying ‘Don't do bench press and don't do this and that,’ but training muscles in isolation is old news for clients and athletes looking to gain lean mass. Full-body workouts, or upper and lower splits [focusing on more muscle groups in each workout, but alternating between the upper and lower body] work brilliantly, giving superior results with less time.”

Mr. Andrews also recommends that Mr. Scott dial down protein powder by assigning one shake to post-workout nutrition, and then switching to calorie-dense granola, trail-mix and dried fruit.

Nix crunches, add intervals

“I am against ab work through lumbar flexion – crunching movement, loaded or not. Drew should do stability ball roll-outs, progressing to ab wheel roll-outs; plank slides; plank prone reaching; standing cable presses; chops and lifts; suitcase carries.”

Lastly, Mr. Andrews says that when adding mass, the body gains some fat, but one style of cardio training minimizes it: “Drew has a high metabolism; however, it is important he include high-heart-rate interval training twice per week, so the hormonal and enzymatic processes won't store fat.”

This interview has been condensed and edited.

Special to The Globe and Mail

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