Ectomorphs have super-fast metabolisms that burn calories almost too efficiently. This can prevent them from putting on weight easily, which creates a disadvantage for anyone aspiring to be a bodybuilder, and even a struggle for some to maintain a healthy body mass index.
As with any fitness program, diet and training and rest are going to be equally important for an ectomorph, and diet may even be slightly more important.
Workout
Cardio
Take the minimum amount of cardio required for general cardiovascular health. With an ectomorph already burning calories at such a fast pace, burning even more with cardio is not an efficient way to pack on any substantial mass.
The ectomorph looking to maintain cardiovascular fitness for general health and longevity should only do cardio at a moderate pace for 30 minutes three times a week. Any more than this is going to be detrimental to the goal of gaining weight.
For one cardio day, it is ok to substitute 15 minutes of HIIT or circuit training depending on one's training preferences.
Strength Training
Day 1 - Chest/Triceps
Day 2 - Back/Biceps:
Day 3 - Legs/Shoulders:
High Rep Ab Day:
Low Rep Ab Day:
Optional Superset Day:
by: justin.podzimek@bodybuilding.com
As with any fitness program, diet and training and rest are going to be equally important for an ectomorph, and diet may even be slightly more important.
Workout
Cardio
Take the minimum amount of cardio required for general cardiovascular health. With an ectomorph already burning calories at such a fast pace, burning even more with cardio is not an efficient way to pack on any substantial mass.
The ectomorph looking to maintain cardiovascular fitness for general health and longevity should only do cardio at a moderate pace for 30 minutes three times a week. Any more than this is going to be detrimental to the goal of gaining weight.
For one cardio day, it is ok to substitute 15 minutes of HIIT or circuit training depending on one's training preferences.
Strength Training
Day 1 - Chest/Triceps
- Bench Press - 12, 10, 10, 8
- Incline Dumbbell Press - 3x10
- Dumbbell Fly - 2x12
- Dips - 12, 10, 10, 8
- Skull Crushers, on incline bench - 3x10
Day 2 - Back/Biceps:
- Wide-grip lat pulldowns, or pull-ups - 12, 10, 10, 8
- Bent over barbell rows - 12, 10, 10, 8
- Dumbbell rows - 3x10
- Standing barbell curls - 12, 10, 10, 8
- Alternating dumbbell curls - 2x10
Day 3 - Legs/Shoulders:
- Barbell squats - 12, 10, 10, 8
- Leg press - 3x10
- Leg extensions - 3x10
- Lying leg curls - 3x10
- Calf raises, on Smith machine - 12, 10, 10, 8
- Barbell Shoulder Press - 12, 10, 10, 8
- Lateral raises, with dumbbells - 3x10
- Upright rows, with dumbbells - 3x10
High Rep Ab Day:
- Crunches - 3x25
- Superset with Reverse Crunches - 3x25
Low Rep Ab Day:
- Exercise ball crunch, with weight behind head - 3x12
- Superset with Hanging leg raises, with ankle weight if necessary - 3x12
Optional Superset Day:
- Bench Press - 3x12, with Bent over barbell rows - 3x12
- Lat pulldowns - 3x12, with Dumbbell shoulder press - 3x12
- Skull Crushers - 3x12, with Standing barbell curls - 3x12
by: justin.podzimek@bodybuilding.com
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