Ectomorph Body Weight Workout

Rest days can be spread throughout the week with at least one day of rest in between the last lifting day and the optional superset workout.

Ectomorph body weight workout. If you have been overwhelmed by all the crap and conflicting advice on the web you are in safe hands now this will be your go to site to packing on the mass for ectomorphs. People wanting to focus on shaping their muscles and or that want to focus on strength training are recommended to do more research outside of this article. The beginner workout routine is a full body routine which we will eventually burn out on. This workout regimen in my opinion is not only awesome for ectomorphs but good for anyone wanting to put on muscle mass although i am not sure if other body types should up the reps.

Ectomorph workout is dedicated to helping all skinny guys hardgainers scrawny guys and what have you to put on serious muscle mass and weight. On the one hand that s an enormous advantage when doing some lifts such as the chin up and the push up. Ectomorphs start off carrying less weight around with them. Therefore ectomorphs should do the minimum work required to stimulate growth.

If we raise our hands on a tall bench 60cm the push up loads us with around 40 of our body weight. That means i was carrying around seventy fewer pounds when say climbing a staircase. The average american man weighs 200 pounds cdc whereas i started off weighing 130 pounds. Rest time should be kept between 2 3 minutes as much as possible.

Each workout should have three or four primary multi joint movements followed by two to four smaller movements. Train the largest muscle groups of the body with a focus on compound lifts provide the body with adequate resources to fuel growth by being in a caloric surplus. If we use a shorter bench 30cm the push up loads us with 55 of our body weight. If we have both our hands and feet on the floor then the push up loads us with around 65 of our body weight.

That means short but difficult workouts 45 to 60 minutes in length. The biggest point here is that if any exercise free weight body weight machine barbell dumbbell cable etc of any kind doesn t feel completely right for your body now or at any point in the future and again i find the ectomorph body is more prone to having injury issues than other body types with all else being equal you need to adjust or avoid that exercise. I suggest doing abs at the end of each workout performing two high rep ab days and one low rep ab day with weight. Typically i recommend that ectomorphs lift three times per week.

After you re done with the beginner workout routine this ectomorph workout routine is a good one to continue. In order to gain muscle workouts must be intense to stimulate growth. Ectomorph training principles in order to build muscle and gain weight the three most important training principles are.