Training program for the ectomorph

training program for the ectomorph

Training program for the ectomorph

By admin 0 Comment July 5, 2018

The speed and effectiveness of the process of recruiting muscle mass depends on the type of physique that determines the physiological characteristics that can not be changed. Ectomorph, in contrast to the endomorph and mesomorph, much more time and effort is required to build up the musculature. Everything in order in our article.

 

 

 

The training program for the ectomorph

Most often, it is people with this type of physique who really want to change their shape. The whole problem is that of all three types, the ectomorph is slower and harder to gain weight.

To avoid disappointment at the initial stage of training, correctly set tasks and evaluate the results obtained, the owner of the ectomorphic body type should realize one thought:

“If you were born with the physique of Apollo, you will never be able to become Hercules.”

In ancient Greece, both Hercules and Apollo were considered a model of the male physique, only in different weight classes. Hercules is a typical mesomorph with obvious signs of endomorph . If he did not lead such an active lifestyle, it is likely that he would swim fat and become a shapeless pile of fat.

Apollo is an obvious ectomorph, but if he properly exercises and increases the muscle mass of the shoulders, arms and pectorals, he will look much better than Hercules.

You are no worse than a mesomorph or endomorph, you are different. You never get into the heavyweight league league, you can not even dream. Your maximum is 90-95 kg (assuming the use of anabolic steroids ). However, the athlete-ectomorphe weighing 90 kg look much steeper than 150 kg carcass, which in the off-season swims with fat and become like the devil knows what.

 

ectomorph

 

A great example of the ectomorph athlete Frank Zane. Eight-time holder of the title Mr. Olympia in the weight category up to 90 kg. A sample of aesthetic build and role model. That’s what you can achieve by practicing hard.

See also: Why is it so difficult to get rid of fat on the stomach

If you are a “lucky” owner of an ectomorphic physique, prepare yourself for a long and long work. Mass will pump hard but possible. Only a loser will refer to a bad genetics justifying himself.

In addition, ectomorphs have their advantages: 

1. Even a small increase in muscle mass will be immediately noticeable.
2. No need to worry about excess fat, which inevitably appear when typing mass and eat everything without counting calories, which other types of physique can not afford.
So not everything is as bad as it seems at first glance.

So, you need to understand that your training will fundamentally differ from the training of the mesomorph and endomorph. All those programs that print in magazines and the Internet, in their bulk are designed for mesomorphs, that is, people genetically predisposed to training and easily build up a lot. Therefore, everything that is written there, from the number of repetitions to the time of training, does not suit you.

In addition, ectomorphs have their advantages: 

1. Even a small increase in muscle mass will be immediately noticeable.
2. No need to worry about excess fat, which inevitably appear when typing mass and eat everything without counting calories, which other types of physique can not afford.
So not everything is as bad as it seems at first glance.

So, you need to understand that your training will fundamentally differ from the training of the mesomorph and endomorph. All those programs that print in magazines and the Internet, in their bulk are designed for mesomorphs, that is, people genetically predisposed to training and easily build up a lot. Therefore, everything that is written there, from the number of repetitions to the time of training, does not suit you.

 

training program for the ectomorph

Ectomorph training and pharmacovigilance

You can make yourself a sporty fit figure. With your physique, this is the maximum that can be achieved. If you want to get any serious results, you can not do without taking anabolic steroids. In view of the difficulty of recruiting muscle mass without pharmaceutical support is indispensable.

The emphasis should be on “heavy artillery”:  Nandrolone, Testosterone,  Methandrostenolone, Anapolon. Oral solo preparations will not give the desired effect, so it is better to use combinations of oral and injectable drugs.

Classical ligament Nandrolone + Methandrostenolone.

Also excellent variants of Sustanon (or Omnadren 250 ) + Methandrostenolone or Anadrolon.

Do not use drugs and courses for drying and creating a “relief”, such as: Winstrol (Stanozolol) , Oxandrolone (Anavar) , Drostanolone (Masteron) or Testosterone Propionate.

Features of the training program ectomorph

  • Time of training. The training should be within 1-1.5 hours. Ectomorph muscles do not have the necessary endurance and long-term training will lead to mass loss.
  • Number of trainings per week. Depends on what you do outside the hall. If you have a rest and do not do physical work, then it is quite possible to conduct 4-5 trainings per week. If there are additional physical exertions outside the hall, it is necessary to limit three sessions per week.
  • One muscle group does not train more than once a week. Ectomorphs need a lot of time to recover.
  • The number of approaches is 3-4 no more. This rule is. Ectomorphs can not engage in multi-training, this will lead to catabolism (disintegration) of muscle fibers.
  • The number of repetitions is 6-8 for large muscle groups, 8-10 for small ones. A small-time training, this is also an unshakable rule of ectomorph training. All that is more than 10 bad (exception: the muscles of the lower leg and the trapezium, they require more repetitions).
  • Rest between the approaches from one to two and a half minutes (in the implementation of particularly heavy approaches, for example, in squats can be a little more). It is not necessary to hurry up on training, it is important to recover between approaches.
  • It is necessary to build training only on heavy basic exercises and isolated to use at a minimum.
  • The number of exercises per muscle group: 3 per large, 2 per small. The exception is a split in which only one muscle group is trained for one workout.
  • Muscular groups in one workout 2. Excellent fit in a three-day split.

 

ectomorph training

 

Let’s sum up what was said: you should conduct a short, little-repeated training with a good rest between approaches.

Exercise training ( split for 2 days )

1. Chest, Triceps, Shoulders, Press

  • Bench press 3 sets of 6-8 repetitions
  • Bench press on an incline bench 3 sets of 6-8 reps
  • Push-ups on the uneven bars 3 sets of 10 repetitions
  • Bench press narrow grip 3 sets of 6-8 repetitions
  • French bench press 3 sets of 8-10 reps
  • Bench barbell with chest standing 3 sets of 8-10 reps
  • Mahi dumbbells in the sides 3 sets of 8-10 reps
  • Body lifts on the bench 3-4 approaches to the maximum

2. Back, Biceps, Feet, Press

  • Traction of the upper block to the chest sitting 3 sets of 8 reps
  • Thrust rod in tilt 3 sets of 6 reps
  • Static thrust 3 sets of 6 reps
  • Lifting the bar to the biceps 3 sets of 8-10 reps
  • Hammer loops with dumbbells 3 sets of 8-10 reps
  • Squats with a barbell 3 sets of 6-8 repetitions
  • Lifts on the toes in the simulator (or with dumbbells in the hands) 4 sets of 12-15 reps
  • The climb of the legs lying on the bench 4 approaches maximum

In the training of ectomorphs, every detail is important. Bad nutrition, lack of sleep or improperly selected training programs will not only slow down the development of your muscles but can also throw you back.