Strength training recommended for ectomorphs

Naturally thin people are sometimes called “ectomorphs”. It’s a phrase for those with leaner limbs, leaner frames, shallower rib cages, and thinner bones.

You’re probably an ectomorph if you eat and eat, but nothing seems to change, and you’re not gaining muscle mass as quickly as you’d like.

Ectomorphs are suited for endurance activities like long-distance running due to their lean skeletal structure and lightly muscled frames. They struggle to build muscle and struggle to gain fat. Although ectomorphs can build significant muscle mass, they need to pay close attention to their diet and workout routine to see the benefits.


Bodybuilding routine for ectomorphs

Strength training is a term used by some to describe how to exercise to gain muscle mass.

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It goes without saying that if you want to gain muscle and strength, you will have to pay your gym fees. You’ll need to work hard and regularly to get a significant improvement, because ectomorphs have a hard time building muscle, and those muscles will quickly start to fade if you take a long post-workout vacation.

Follow the workout routine below to build and gain muscle if you’re also an ectomorph:

cardio

Ectomorphs should only do cardio at a moderate rate of 30 minutes three times a week to maintain fitness levels for overall health and lifespan. Anything more than that will be counterproductive to weight gain goals.

strength training

Because strength training burns calories, I only advocate a three-day split, with one day of shock technique involving optional supersets. Recovery time should be limited to no more than 2-3 minutes. Rest days can be spread out over the week, with at least one rest day between the last lifting day and the optional superset session.

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Bodybuilding

The optimal training program for ectomorphs is simple. You need to train hard and mostly with free weights. If you are naturally thin and train mostly on machines, you are again wasting your time. Workouts with weights should last no longer than 45-60 minutes.


Recommended exercises for ectomorphs

Check out this list of recommended exercises for the ectomorph:

1) Lat pulldown

The pulldown is a back strengthening exercise performed with adjustable resistance, usually plates. This is one of the great exercises for ectomorphs.

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Here’s how:

  • Place your feet firmly on the floor and sit down on the fold-out seat.
  • Grab the bar using an overhand grip with a wide grip.
  • Slowly pull down until it’s about level with your chin. Exhale as you lower your head.
  • Squeeze your shoulder blades together while keeping your shoulders straight.
  • Slowly lower the bar back to the starting position from the bottom position, keeping the bar close to your chin.
  • Continue until you have completed a set of eight to twelve reps. Rest for a few minutes before continuing with your planned program.

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2) One Arm Dumbbell Row

When it comes to building a stronger back, rows are the way to go for ectomorphs, and there are many different kinds to choose from. One arm at a time helps you focus your efforts on the lats, traps, and other back muscles targeted by the exercise.

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Here’s how:

  • To start the workout, secure a sturdy bench or platform at thigh height, then put a dumbbell on the floor to one side of it.
  • Place your left leg on the work surface and your left hand on the other side, then bend over so your upper body is parallel to the surface.
  • Reach out to place the dumbbell in a neutral position, then hold it with your arm straight and your back straight.
  • Raise the dumbbell towards your chest. Lifting should be done with your chest still.
  • Compress your shoulders and back muscles at the height of the exercise.
  • Slowly lower the dumbbell until your arm reaches its full range of motion.

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3) Barbell Squat

Dumbbell squats are an intermediate-level exercise that works your abs, back muscles, and quadriceps. This is an effective exercise for ectomorphs.

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Here’s how:

  • Set the bar to just below shoulder height for the exercise and load the weight you intend to use.
  • With your feet about shoulder-width apart, stand under the bar.
  • Place the bar above your back muscles, not at the base of your neck.
  • To take the weight off the rack, you now need to bend your knees and straighten your back.
  • Push up through the legs while keeping your back straight and look up.
  • Take a deep breath and take a small step back to regain your balance.
  • Slowly lower your body, keeping your gaze forward. When descending, do not lean forward. Your buttocks should protrude from the top of your hips and fall downward.
  • Squat down until your knees are parallel to the floor, then slowly rise back up, pushing through your heels.
  • When you get up, don’t lock your knees, then start again.

Q. Are you an ectomorph?

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Teresa E. Burton