Recommended Bodybuilding Workout for Ectomorphs

Naturally slender people are sometimes referred to as “ectomorphs.” It’s a phrase for those with lankier limbs, slimmer frames, shallower ribcages, and thinner bones.

You are most likely an ectomorph if you eat and eat, yet nothing seems to change, and you aren’t gaining muscle mass as quickly as you’d like.

Ectomorphs are adapted for endurance activities like long-distance running because of their slim skeletal structure and sparsely muscled frames. They have a hard time growing muscle and have difficulty acquiring fat. While ectomorphs can grow significant muscle mass, they must pay special attention to their diet and training routine to see the benefits.


Bodybuilding routine for ectomorphs

Bodybuilding is a term used by some to describe how to exercise for muscular gain.

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It goes without saying that if you want to gain muscle and strength, you’ll have to pay your gym dues. You’ll need to work hard and consistently to achieve meaningful improvement because ectomorphs have a hard time growing muscle, and that muscle will quickly start to go if you take long vacations from training.

Follow the below-given workout routine to build and gain muscle if you are also an ectomorph:

Cardio

Ectomorphs must only do cardio at a moderate frequency of 30 minutes three times per week to maintain fitness levels for overall health and lifespan. Anything more than this will be counterproductive to weight-gain goals.

strength training

Because strength training burns calories, I only advocate a three-day split, with a shock technique day involving supersets as an option. Recovery time should be limited to no more than 2-3 minutes. Rest days can be scattered out during the week, with at least one rest day between the final lifting day and the optional superset session.

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Weight training

The optimum training schedule for ectomorphs is straightforward. You should train hard and primarily with free weight. If you are naturally thin and work out mostly on machines, you are squandering your time again. Workouts with weights should last no more than 45-60 minutes.


Exercises recommended for ectomorphs

Check out this list of exercises recommended for ectomorph:

1) Lat pulldown

The pulldown is a back-strengthening exercise done with adjustable resistance, usually plates. It is one of the great exercises for ectomorphs.

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Here’s how to do it:

  • Place your feet firmly on the floor and sit on the pulldown seat.
  • Grasp the bar using an overhand, knuckle-up hold with a broad grasp.
  • Slowly pull down until it’s about level with your chin. Exhale while lowering your head.
  • Squeeze your shoulder blades with each other while keeping your shoulders square.
  • Slowly return the bar to the starting position from the bottom position, keeping the bar near to your chin.
  • Continue until you’ve completed a set of eight to twelve repetitions. Rest for a few minutes before continuing with your planned program.

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2) One arm dumbbell row

When it comes to building a stronger back, rows are the way to go for ectomorphs, and there are many different types to choose from. One arm at a time helps you concentrate your efforts on the lats, traps, and other back muscles that the exercise targets.

Here’s how to do it:

  • To begin the workout, secure a bench or a sturdy thigh-high platform, then lay a dumbbell on the floor to one side of it.
  • Place your left leg on the work surface and your left hand on the far side, then lean over, so your upper body is parallel to the surface.
  • Reach over to get the dumbbell in a neutral position, then hold it with your arm outstretched and your back straight.
  • Raise the dumbbell to your chest. Lifting should be done with your chest still.
  • Compress your shoulders and back muscles at the height of the exercise.
  • Slowly lower the dumbbell until your arm reaches its entire range of motion.

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3) Barbell squat

Barbell squats are an intermediary level exercise that works your abs, back muscles, and quadriceps. It is an efficient exercise for ectomorphs.

Here’s how to do it:

  • Set the barbell to just below shoulder height for the exercise and load the weight you intend to utilize.
  • With your feet about shoulder-width apart, stand beneath the bar.
  • Place the bar on top of your back muscles, not the base of your neck.
  • To remove the weight from the rack, you should now bend at the knees and straighten your back.
  • Push up through the legs while keeping your back straight and gaze up.
  • Take a deep breath and take a short step back to regain your equilibrium.
  • Slowly lower your body, keeping your gaze forward. When descending, don’t lean forward. Your buttocks should protrude from the top of your hips and fall straight down.
  • Squat down until your knees are parallel with the floor, then slowly rise by pushing through your heels.
  • When you stand up, don’t lock your knees out, and then do it again.

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