As an ectomorph you're no doubt well aware of the struggle to gain any kind of weight, build muscle and get bigger, no matter how much you eat or train.
Unfortunately, much of the bodybuilding advice available in the fitness press is not really geared toward the ectomorph and hardgainer and so it can seriously hamper your efforts to gain muscle mass if you follow what they recommend.
Here I'd like to offer you some ectomorph bodybuilding strategies that can really help you to gain weight and build muscle quickly, without turning you into a gym rat.
You Are What You Eat
The biggest aspect of ectomorph bodybuilding is getting your diet right. My favourite phrase is "if you want to get BIG, you need to eat BIG"...and this is so true of the ectomorph.
You need to seriously increase your daily calorie intake and split them over 6 meals. This ensures a regular supply of calories and energy to feed your muscles, which is essential since an ectomorph has a naturally high metabolism.
Reduce Your Cardio Workouts
Cardio workouts are great for fat loss, but can make muscle building a little tougher, especially for the ectomorph.
Since our goal is to bulk up fast, we need to create a caloric surplus as much as possible (hence why we'll be eating a heck of a lot more each day). In this respect, cardio only makes our life more difficult since it burns more calories, that could otherwise be used to bulk up our muscles.
A good ectomorph bodybuilding routine has a small element of cardio, usually as a warm up, or simply short sessions once or twice per week.
Work Out No More Than 3 Times Per Week
Most ectomorphs who start a bodybuilding routine make the mistake of thinking that the more they train the better, after all they need to "catch up" with everyone else at the gym, right?
This is a big mistake. Ectomorph bodybuilding requires that you workout no more than 3 times per week (lasting between 45 minutes to 1 hour each) as this leaves essential rest days in between each workout and prevents the possibility of overtraining. Rest is essential for muscle growth, as this is when the most growth occurs...not in the gym.
Focus On Compound Exercises
A solid ectomorph bodybuilding routine relies heavily on compound exercises as opposed to isolation exercises, since they recruit more muscle groups and muscle fibre per exercise, resulting in faster muscle growth.
Compound exercises such as Squats, Deadlifts, Bench Press and Bent Over Rows are the bread and butter of any ectomorph bodybuilder, since they allow you to lift heavier weights and generate a greater amount of testosterone which fuels bigger, stronger and better muscles.
Lift Heavy With Low Reps
Typically, most skinny guys fail to lift heavy enough weights in their ectomorph workout in the belief that high numbers of repetitions is more beneficial more muscle building.
However, the secret to ectomorph bodybuilding is lifting as heavy as possible on lower numbers of reps, say 6-10, and making sure that the last rep is almost impossible to complete.
Finding the right ectomorph bodybuilding routine is imperative if you want to build muscle and gain mass quickly. See how "Skinny Vinny" overcame his horrible genes and packed on over 41 pounds of rock hard muscle in 6 months ==> Ectomorph Bodybuilding
Article Source: http://EzineArticles.com/?expert=John_Wheeler
No comments:
Post a Comment