If we consider that the late great vince gironda probably was responsible for training and motivating more top professional bodybuilders than any of the subsequent iron gurus it demonstrates his effect on bodybuilding. Ectomorph workout routine4 weeks program specifically designed for ectomorph. Weight lifting is a must for fighting agerelated muscle loss and keeping your weight down, but you may want to do it at a lower intensity using lighter weights, according to the. This is a workout performed with free weights or machine weights. Perform abdominal exercises on monday and thursday, or tuesday and friday.
Update one of the first articles i wrote for this website years ago was a complete walkthrough of my weight training program at the time. Whether you are wanting to gain muscle mass or maintain a healthy weight, cardio exercise should generally be kept to a minimum for ectomorph body types. The 10 sets of 10 reps program is a highvolume muscle building training program for gaining significant weight in a short time. Some general traits of these leanbodied somatotypes are. And, heres the history of body type classification system.
The following article is an excerpt from my new book, superior muscle growth. Complete workout routine that anyone can follow easily. Ive just turned 21 and i am sick of being so skinny, so i have decided to buy myself a weights bench, barbells and dumbbells. In fact, most guys have a combination of two body types. Aerobic exercise is a key factor in an endomorph weight training program. Dont fall for these ectomorph myths breaking muscle. Skinnyfatness, hardgainers, and high frequency training. Part of the appeal of this program is its simplicity and familiarity. These days, the move is towards body weight training and feruggia takes advantage of exercises that you can do at home. Mesomorphs will want to alternate between low reps with heavy weight and high reps with low weight. These combinations are either ectomorphmesomorph or mesomorphendomorph. Drawing from both worlds gives you a massive list of exercises and training styles to pull from in order to develop your own perfect routine.
Ectomorph workout 4 day training split for muscle mass gain. Its been around for 60 years and is by far the most popular program in gyms all over the world. The best example i can give you of what i mean revolves around the word skinny which we keep. Ectomorph definition of ectomorph by medical dictionary. The first thing you need to know is that most of the typical bodybuilding and muscle building routines you see are complete and utter crap for an ectomorph. Ectomorph workout routine bodybuilding bodybuilding and.
It also shortens the range of motion and improves their joint angles, which allows them to lift more weight while doing less work. Feruggias program is beautiful in its simplicity and doesnt even require you to join a gym in order to gain access to all their equipment. The goal of these workouts is to reduce body fat while toning and adding lean muscle definition. The more you damage your muscles, the longer it will take for them to recover, and the less frequently youll be able to train them. So, you come up with the perfect workout program, set up the perfect diet, and then proceed to. Hiit training should also be a part of your program so aim for 2 of your resistance sessions to be hiit.
Choose your intended routine by selecting the route and following the onscreen prompts. Hold the handlebars provided by the treadmill and begin to walk when the treadmill starts to move. Simply pyramid the weight up, progress to heavier and heavier weight. You can also share your plan with others on the musqle in touch social network. After 4 months on the program, i finally got a chance to weigh myself and i almost cried when i tipped the scale at 215. Volume training for ectomorphshardgainers beginners. As the old comic book story goes, the skinny kid gets sand kicked in his face, and then orders the charles atlas program and returns bigger, stronger, and gets the girl in the end that was the scrawny to brawny strategy in the 1950s, but as time has passed, the basic rules of bodybuilding have evolved, and come full.
A workout only stimulates 2472 hours of muscle growth, so if youre going more than a couple days between workouts, youre going to leave muscle. Squat, deadlift, bench press, incline press, power clean. Cool down when finished training with 510 minutes of cardio. Overtraining can potentially rob you of your gains and result in injuries. The mesoectomorph body type responds well to weight training. That approach of improving leverage while minimizing range of. Skinny guys who want to gain weight and put on some serious muscle mass would do well implementing an ectomorph workout program into their training regimen that is specifically geared toward the ectomorph body type. This 12 week training plan is recommended for ectomorphs who are new with weight training or have been on a hiatus from the gym for at least 3 months and need to make consistent fitness a priority. Theres another problem with training to failure, too. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example. Training tips for each of the 3 body types muscle prodigy. I have been doing a simple 5x5 routine for the last year and a half and decided that i want to change things up.
These exercises simulate different portions of the muscleup, and, put together, theyll help you progress to the final goal. We have a database of training plans and we offer you selected plans in line with your gender, sport, training aims and body type. It included the full details of how that weight training program was set up, what muscle groups were trained on what days, what exercises were done for how many sets and reps, and why i. Squat, deadlift, bench press, incline press, power clean, bicep curls, tricep curls, calf raises, rows, and etc. There are now 17 weeks until the alabama state bodybuilding competition. My question is if high volume training will give me greater gains, i am a ectomorph and a extreme. Cardio burns calories, and can actually lead to weight loss when that is not the goal of the workout. Find 24 variations of each of the following movements.
I had been using variations on the heavyweight, lowreps technique, but would like to see what training routines work better for bodybuilders who are also ectomorphic. You should perform low impact aerobics that limit stress on the joints such as elliptical trainer, treadmill, stair stepper, walking, etc. There are a total of 3 workout routines in the program intended to be followed for 4. Before you get your first muscleup, youll need to get seriously good at five simple buildup exercises. However, if you dont train enough, your muscles wont receive the necessary stimulation for hypertrophy. Take a few minutes to go over workout in my mind in the rate where i am still able to gain lean muscle mass, having a very ectomorph ups for latpulldowns as my first back exercise during this maxot routine get content here. I experienced good strength gains through this routine however i only gained about 5 lbs of lean body mass. I want to totally dedicate myself to developing my strength, muscle and endurance, so i was. I have also got myself some supplements such as creatine and protein. My most popular article by far has been hypertrophy training for the ectomorph hte.
If you want a leaner look, you should do lighter resistance circuits, such as those in my 3 steps to lean legs program. When you dont give your body a chance to rest, you may risk overtraining. You can read our other pages about the ectomorph body type and endomorph body type. Now that weve gotten the diet and nutritional basics out of the way, lets look at a few ectomorph training basics to help. One of the key things that beginner bodybuilders with ectomorph body type get wrong, is the workout routine, exercises and the volume of the training program. Gain mass and sculpt your muscles at the same time, within 8 weeks. You will want to perform high weight, low rep sets. The ectomorph workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level.
Although classification by the sheldon system is not absolute, a person is. The classic ectomorph is the ultimate underdog in the iron world. This is where ectomorphs will want to spend most of their workouts. Famous body builders such as arnold schwarzenegger and vince gironda have effectively used this workout program with great results. To put it another way, id define a hardgainer as an ectomorph with worse genetics.
Musqle mass builder workout male, ectomorph, advanced. Although the original hypertrophy training for the ectomorph workout takes care of intraworkout periodization 108615, the program didnt address periodization over a longer mesocycle. Naturally lean low levels of body fat without even working out hardgainers low strength levels prior to starting a training program fast metabolism they burn up everything, even when. If bodybuilding is the objective, some auxiliary work for the upper arms can be included, but if thats the case the easyhard gainer should factor in the volume of the money exercises when choosing to add sets for these small muscles.
It takes lifelong commitment for an ectomorph to keep the muscle and body weight up. I know youre a busy guy so id appreciate it if you could offer some guidance relating to the beginners guide to building muscle. An ectomorph is someone who genetically has a harder time building muscle. Your challenge is to find a level of strength training that allows you to tone up without building more muscle than you want. These should be the bulk of an easyhard gainers training program. Ectomorph, a human physical type somatotype tending toward linearity, as determined by the physiqueclassification system developed by the american psychologist w. In fact, you may have been doing the program, never the realizing the name. This post describes the mesomorph body type, and which eating and exercise habits best suit this type. Ive been reverse dieting and tracking my macros for some time now and im up to 300 grams of carbs per day by slowly adding 1020 grams of carbs a week. There is a program that when tweaked fulfills all of the training guidelines listed above. How skinny guys can finally build muscle with the most important aspect of your diet all figured out, its time to move on to the most important aspect of your workout.
I am a natural ectomorph and tall at 63 whos not seeing fast enough leanmusclemass and strength results from his current training routine and i believe my diet is okay. A solid workout routine for an ectomorph combining both powerlifting will divide time spent doing heavy core lifts like bench press, squat and deadlift with a multitude of other isolation exercises mixed in. This program is everything you need to get you the results you are looking for in just 60 days time. Exercise such as running, cycling and swimming is very good for your health and shouldnt be skipped entirely so. I didnt own a scale, but after a couple of months, i noticed that some of my clothes werent fitting anymore. The sumo deadlift allows their torso to remain upright, which means that they wont need to work as hard to stabilize it. Hi guys, was wondering if anyone can help me with my training routine. You can import any training plan into your profile and change it according to your needs.
Gains are usually seen pretty quickly, especially for beginners. Stand on the elevated platform of a treadmill machine. Ectomorph workout vince del montes 6 weeks effective. Ectomorph workout 3 ways to force muscle growth youtube. You can find a lot more information on my site such as how to gain weight, weight training for ectomorphs, and other bodybuilding workout. You should perform aerobic exercises for at least 3 days a week between. The downside to mesoectomorphs is they gain fat more easily than ectomorphs or ectomesos. The most perfect combination of every other training program variable can still be rendered useless if it is filled with inferior exercises.
Usually a combination of weight training and cardio works best for meso. Muscle growth in people with ectomorph structure can be achieved easily. Max out at your 6 rep max, then employ a back off set to get big and swole. Continue to hold the handlebars or release them if you can safely do so. A hardgainers guide to getting jacked jacked factory. A hardgainer is someone who genetically sucks at it.