After all, SpotMeBro readers have an ocean of testosterone flowing through their bodies. Basically, an ectomorph is a person with a Ferrari engine for a metabolism. Whereas most guys pile on the pounds just thinking about food, you chase down calories faster than a nitro-fueled cheetah. The double-edged sword of an ectomorph is a sharp one. All you have to do is create a sniper like approach to out-maneuver your muscle building genetics.
This is because ectomorphs have a faster metabolism and insulin resistance, so they need to eat more calories to achieve the same muscle growth results. That said, workouts ranging from 30 minutes to one hour are more than enough for most ectomorphs. Also, you should train from two to four days per week to avoid burning too many calories while exercising. Your training should be intense and with minimal amounts of cardio — or none at all while bulking.
Forget the treadmill and focus on the iron-house instead brother. Think big heavy lifts that recruit multiple muscle groups. Use this complete guide to compounds for more information. Check out the following example of a PPL split designed specifically for the hard gaining ecto-bro:.
The Best Workout Plan for an Ectomorph Body Type
Stick to longer rests to allow your muscles to fully replenish. Because your body already acts like a calorie hungry demon, short rests will only speed up the feast — burning more calories in the process.
Set your stop clock for seconds between sets. Not only will this allow you to muster up the power to demolish heavier lifts — science has proven it to be an optimal rest time for muscle building.
Rest up bro! As an ectomorph, your body allows you to eat tons of food without adding even an ounce of body fat to your frame. So, the only logical step to take is to damage your metabolism in order to slow it down, forcing you to eat less. We need to bump up your caloric intake. Your basal metabolism BMR is the number of calories you need to sustain life at complete rest. To do that, simply multiply your body weight by Simple, right? As you know, those 1, calories will do absolutely nothing to help you make any kinds of gains.It focuses on making you bigger and stronger.
Ectomorph Workout – Is It Really All About The Gains?
And to get bigger, you need to get stronger. We know, doing the same exercises day in, day out may seem boring, but for most guys, most of the time, staying consistent with the big lifts makes a big difference. But before we do, there are some general ground rules you need to be aware of with this workout.
We'd never advise you to omit cardio altogether, but if putting on size is your goal, expending more calories isn't going to help you.
One or two minute sessions per week is more than enough, but make sure you're doing your cardio on non-lifting days. Just follow it to bulk up. Perform each pair of exercises as a superset.
Do one set of the first exercise, rest for the stated amount of time, and then do one set of the second exercise. Rest if noted, and then repeat. That is, do one set of the exercise, rest for the prescribed time, and then do another set.
Rest at least one day between workouts, and schedule a maximum of three training sessions per week. Barbell Back Squat : 3 sets of 5 reps. Rest 1 minute between exercises. Rest 90 seconds after the superset is complete. Dumbbell Bench Press : 2 sets of 8 to 12 reps. Dumbbell Single-Arm Row : 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep. Only rest when needed. Rest 90 to seconds after the superset is complete. Barbell Straight-Leg Deadlift : 3 sets of 12 to 15 reps.
Cable Core Press : 3 sets of 10 reps per side. Barbell Bench Press : 3 sets of 5 reps A2. Trap Bar Deadlift : 3 sets of 8 reps B2. Dive Bomber Push-up : 3 sets of 8 to 10 reps. Dumbbell Goblet Squat : 3 sets of 12 to 15 reps C2. Hold a 1 to 2 second pause at the top of each rep. Dumbbell Reverse Lunge : 2 sets of 8 to 10 reps per leg. Single-Arm Landmine Press : 2 sets of 8 reps per arm.
Ectomorph Workout and Diet Plan: Muscle Building for Hard Gainers
Barbell Front Squat : 3 sets of 8 to 10 reps. Close-Grip Bench Press : 2 sets of 12 to 15 reps. Week 2: Add one set to both exercises in superset A1-A2 for days 1 to 3.Each of us differ when it comes to our body type, and often a workout plan that does wonders for one person, can do little to nothing for another. Individuals with an ectomorph body types have a high metabolismmeaning that it is harder to put on the weight needed to gain muscle.
This often means that ectomorph's require a strict workout plan that involves dedication and determination to achieve the body they want. Here at OneHowTowe're going to tell you the best workout plan for an ectomorph body type to help you achieve the results you desire.
Whether you are wanting to gain muscle mass or maintain a healthy weightcardio exercise should generally be kept to a minimum for ectomorph body types. Cardio burns calories, and can actually lead to weight loss when that is not the goal of the workout. Exercise such as running, cycling and swimming is very good for your health and shouldn't be skipped entirely so limit cardio exercise to 30 minutes, three times per week.
On one of your cardio days, try adding a 15 minute session of circuit training. This can be beneficial to gaining more muscle mass and breaks up your routine. This OneHowTo article will explain all the benefits of circuit training. Remember it is important to give your body a rest in between sets.
Ectomorph body types do not need to overdo cardio, so frequent rest times of about minutes are adequate and allow your body to recover. Strength training is vital if you are wanting to achieve a gain in muscle mass. Ectomorph body types can often lose weight through this type of training too, so certain types of lifting will be more beneficial than others.
Choosing lifts that involve minimal movement will help to deter calorie loss. If you do not have access to a gym, there are ways you can perform arm exercises without weights at home. Choosing one particular exercise for each body part and focusing on that one will usually deliver the best results for an ectomorph workout plan.
These exercises should try to be done times, repeated times depending on your ability. Again, a minute rest in-between is important to let your body recover. Workouts centred around your chest muscles include the bench press, incline bench press and decline bench press.
To work on your leg musclesfocus on back squats, front squats, lying leg curls and leg extensions. Exercises working on your back muscles and shoulders will be push-ups, pull-ups and barbell lifting.What is the best workout for an ectomorph? Struggle to add size to that frame? Although it's another obstacle, an ectomorph can achieve their dream physique with hard work and dedication.
Here's more. BodyFit is your solution to all things fitness. Join today and unleash the power of PLUS! Ectomorphs are at a disadvantage because of their thin and fragile bodies. And unfortunately, they struggle to add size to that frame. Although it's another obstacle in the way, an ectomorph can achieve their dream physique with some hard work and dedication.
Ectomorphs have super-fast metabolisms that burn calories almost too efficiently.
This can prevent them from putting on weight easily, which creates a disadvantage for anyone aspiring to be a bodybuilder, and even a struggle for some to maintain a healthy body mass index. As with any fitness program, diet and training and rest are going to be equally important for an ectomorph, and diet may even be slightly more important. I am going to recommend the minimum amount of cardio required for general cardiovascular health.
With an ectomorph already burning calories at such a fast pace, burning even more with cardio is not an efficient way to pack on any substantial mass. The ectomorph looking to maintain cardiovascular fitness for general health and longevity should only do cardio at a moderate pace for 30 minutes three times per week. Any more than this is going to be detrimental to the goal of gaining weight.
For one cardio day, it is OK to substitute 15 minutes of HIIT or circuit training depending on one's training preferences.
Since strength training also burns calories, I am only going to recommend a 3-day split, with an optional shock technique day incorporating supersets. The first exercise for each muscle group will have a pyramid rep scheme. Rest time should be kept between minutes as much as possible.Endomorphs can gain weight by just looking at a chocolate cake!
Carbs are their real enemy.
A slight increase in carbs intake can make them gain extra pounds. And oh! Ectomorphics and mesomorphics have the liberty to eat whatever they want and still be in shape. Genetics play an important role in deciding whether you are an ectomorphic thinmesomorphic naturally aesthetic or endomorphic gain weight easily. Endomorphs have difficult time losing weight due to their sluggish body metabolism and low carb tolerance. Endomorphs were evolutionary winners in hunter-gatherer societies when food was scarce.
With slow fat storing metabolism they were insulin dominant and pro at storing energy in the form of fat to withstand difficult climate and go longer without food. In 21 st century where burgers, cold drinks, potato chips and cookies are in abundance, endomorphs find it destined to be overweight. However, proper workout and healthy diet can help endomorphs stay fit and lean.
The key for endomorphics is to work with and not against their genetics. Endomorphs need to work twice as hard as mesomorphs and their workout plan are considerably different than the mesomorphs and ectomorphs.
Endomorphs need to not only focus on gaining muscle mass but also need to lose their fat mass. It is a typical double edge sword and balancing the muscle mass and fat mass is a tough job. Endomorphs have the ability to put on muscle fast, but this also comes at the expense of fat gain.
They respond well to cardio and heavy, compound lifting. To keep fat gain to a minimum, endomorphs must always train using cardio as well as weights. High-rep, low-weight training can be done as extra work. They need to focus on specific part on their body. Tone the chest first then tone the back and the thighs, etc. Burning the calories is required to lose the fat and high repetitions with high intensity is they way to go. Cardio exercises should always be on top of the list of priorities.
Cardio HIIT is relatively short and high intensity, about 15 minutes max. Therefore, little muscle is burned.
Also because it is high intensity, its burns more net calories than long minute runs which a lot of people do when trying to lose fat. Keep rest periods between seconds during workout sessions. Stop if you have to but always keep an intense mindset.Do you look in the mirror and see a slim, long-limbed figure? Because of their genetics, ectomorphs usually have a hard time gaining muscle.
An effective ectomorph workout regime coupled with the right foods will help you get on top. This article will give you an insight into what you can do to achieve your body goals as an ectomorph. Weight training is perfect for this.
Multi-jointed exercises like bench presses and dead-lifts are your best bet. Compound, multi-joint lifts should be your starting point.
Isolation exercises can be added as well, like pilates or single-joint lifts. Keep in mind that cardio is never a top priority for ectomorphs. Due to the high metabolism of most ectomorphs, cardio should really be more of an afterthought, with an added emphasis on weight training.
When it comes to weight training workouts, ectomorphs should aim to workout times a week. You can actually diminish your weight-training abilities, not to mention the risk of serious injury by over-exertion. You should also make sure to give yourself a few minutes of rest between reps. Finishing up your strength training with a simple minutes of light cardio is ideal. Aside from developing the right workout strategy, you also need to pay close attention to your nutrition.
Ectomorphs need to maintain a very specific diet if they want to fuel their body for muscle gain. Instead, you can simply make sure to consume more calories than you spend. As far as calorie composition goes, ectomorphs need a lot of carbs. You should also aim to eat every hours. Frequent meals will ensure energy balance and help support your weight training. Proper pre- and post-workout nutrition is also hugely important.
Make sure to eat minutes before and after each workout session. But with rigorous training and nutrition, weight and muscle gain is well within your reach.
It should also be mentioned that as ectomorphs age as is the case with all body types!Being a female ectomorph is currently in vogue. Unfortunately, male ectomorphs are in a less enviable position. In men, muscularity is the prized trait. Ectomorphs, tend to lack both muscle and fat. However, it is not impossible to overcome your lack of muscle mass. It requires a serious focus on mass building through diet and weight training.
The good news is that you have a naturally low body fat percentage. Thus, with even little gains in muscle you are able to boast excellent muscle definition. Female ectomorphs may want to gain mass to add shape.
Whereas a mesomorph could almost accidentally gain mass, an ectomorph has to start their workout with a well laid out plan. You need to work intensely with heavy weights and low repetitions. Avoid isolation exercises, which only target individual muscles. Instead, go for major compound exercises such as the bench press, deadlifts, squatslunges and bent over barbell rows.
Also, exercises using barbell and dumbbell are great, as they allow you to use full range of motion. The more muscles you work, the more muscle growth you get. You probably will benefit the most if you train with heavy weights. Therefore, build up muscle with 2 — 4 sets of 6 to 10 repetitions using a moderate-to-heavy weight for each major muscle group. Take longer rests between sets min. This allows you to lift intensively again for the next set.
Consider doing a split routine where you work some parts of the body one day and then others the next. You can also try body-sculpting classes. Once you are happy with your muscle size simply train to maintain it. Performing workouts using heavy weight is intense and taxing on your body.