Focus on strength but don’t forget cardio: A common myth ectomorphs hear is that they shouldn’t do any form of cardio because it’ll eat away their gains, this simply isn’t true if cardio is done in moderation.Because of this, it’s important to create a caloric surplus that consists of nutrient dense foods to match your high activity level and metabolism. ![]() Eat more calories: Ectomorphs typically have a fast metabolism, so they struggle to put on weight.Kettle bell swings: 4x20 reps Full Recap of the Ectomorph Program Seated smith machine presses: 4x8-10 reps Pulldowns w/ v-bar attachment: 4x10-12 reps Hammer strength row machines: 4x10-12 reps Incline smith machine presses: 4x8-10 reps Meal Seven: Natural peanut butter, Greek yogurt, beef jerky, milk, serving of casein Sample Ectomorph Workout Plan Meal Five, Post-Workout: Mass gainer, natural peanut butter Meal Four, Pre-Workout: Mixed fruit smoothie, wheat bread, sliced turkey, spinach, tomato Meal Three: Spinach leaves, lettuce, tomato, cucumber, olives, raisins, sunflower seeds, grilled chicken. Meal Two: Grilled chicken, whole-wheat pasta, side of almonds Meal One: Smoothie with oats, bran cereal, milk, egg whites, almond butter, natural peanut butter, natural honey, whey protein ![]() Also, feel free to swap certain foods based on your preferences. However, we encourage you to use a calorie calculator to determine your exact portions and macronutrient breakdown. The majority of meals listed below are meant to elicit gains. If you don't already understand pre-workouts, check out this helpful guide! But with the variety available, you can find one that emphasizes lean muscle growth with ingredients for power, strength, and pumps. Pre-workouts are often used for energy and focus. It's extremely useful for strength-building workouts like you'll be focusing on! This supplement has a proven pedigree of more muscle, strength, and endurance, making the perfect partner for the ectomorph.Ĭreatine monohydrate is a well-studied, foundational muscle-building ingredient that supports energy production to enhance muscular power, endurance and growth through replenishing the body's ATP levels. Just remember: always look at labels to ensure you're getting the highest quality ingredients in your gainer. Gainer supplements can help you hit your macronutrient numbers in an efficient (and tasty) way. The problem though is there is only so much food you can eat in a day. You want to fuel up with clean sources of protein, carbohydrates, and fat. When it comes to lean gains, the name of the game is calorie intake.īut fueling up with crappy food isn't the answer. These supplements will help you add lean size to your ectomorph frame. After all, calories are extremely precious commodities for hard gainers and you can't afford to burn excess via cardio. Rest 2-4 minutes between sets to give yourself enough recovery time. In the below workout, you'll do 3-5 workouts a week, repeating sessions for the body part you want the most growth. To do this, research in the Journal of Strength and Conditioning Research found using compound multi-jointed exercises (such as squats, deadlifts, bench presses) in a workout that lasts no more than 55 minutes is the best strategy for maximizing testosterone and muscle building. The foundation of ectomorph training should aim to improve testosterone (your muscle building hormone) production, as this is likely to help you maximize your gains made from each and every workout. How to Train if You're an Ectomorph Body Type If you’ve failed every attempt to put on lean muscle, it’s time to try a different line of attack using a training and nutrition plan that is suited to your unique body shape. ![]() While others may envy your lightning-fast metabolism and slender frame, you may view your ectomorph 'blessing' as a curse! Very different than your naturally larger endomorph or mesomorph with a symmetrical physique. Hallmarks of this physique are long thin limbs, narrow shoulders, fast metabolism, low body fat, and narrow hips and glutes. If this sounds like you, then your body type is most likely an 'ectomorph'. Why can't you seem to put on muscle fast enough? Do you eat, eat and eat, but it never goes anywhere?
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