Exercise program for increasing muscle volume for ectomorphs

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Many stan­dard pro­grams with strength exer­cis­es are cat­e­gor­i­cal­ly not suit­able for ecto­morph peo­ple because of their phys­i­o­log­i­cal char­ac­ter­is­tics. Those who are prone to thin­ness have a hard­er time gain­ing mus­cle mass than those who are inclined to be over­weight. That is why ecto­morphs should adhere to spe­cial com­plex­es that will save the body from gen­er­al dishar­mo­ny, as well as devel­op mus­cles effi­cient­ly and effi­cient­ly.

Who are ectomorphs?

The con­cept of “ecto­morph” includes both men and women — those who are nat­u­ral­ly slen­der and have long, thin, and rather weak limbs. As a rule, such peo­ple have a very fast metab­o­lism, which is why the mus­cle fibers do not increase, but remain the same weak­ened and unde­vel­oped. How­ev­er, con­trary to myths, the sit­u­a­tion can be cor­rect­ed. The best assis­tant for a lean per­son to gain weight is a prop­er­ly struc­tured fit­ness train­ing sched­ule, a clear train­ing pro­gram and a bal­anced diet.

The main aes­thet­ic prob­lems of any ecto­morph are nar­row shoul­ders, a flat chest, weak mus­cle tone, thin hips and a very small per­cent­age of body fat. All these and oth­er fea­tures can be effec­tive­ly cor­rect­ed, but some effort will have to be made.

You can even work out at home, but to con­sol­i­date the results and improve per­for­mance, it is rec­om­mend­ed to pur­chase a sub­scrip­tion to the gym. If nec­es­sary, the coach will help to cor­rect the pro­gram, cor­rect typ­i­cal mis­takes in the exe­cu­tion tech­nique and give appro­pri­ate rec­om­men­da­tions on both exer­cis­es and diet.

Ectomorph Fitness Training Rules

Ectomorph Fitness Training Rules

Ecto­morphs when con­duct­ing fit­ness train­ing for mass must take into account a num­ber of impor­tant nuances. They will help increase the effec­tive­ness of strength train­ing and addi­tion­al­ly secure it: due to phys­i­o­log­i­cal char­ac­ter­is­tics, it is thin peo­ple who most often receive var­i­ous types of injuries and sprains, espe­cial­ly when per­form­ing phys­i­cal exer­cis­es with heavy shells.

    Concentrate on the intensity of the set of exercises, and not on the amount of physical activity performed. To increase the volume, it is the tension and the degree of resistance with which a person performs power work that is important. For the same reason, it is recommended to practice a small number of repetitions with an increased number of sets (for example, 7–8 sets of 6 repetitions or 4–5 sets of 10 repetitions). All movements should be performed slowly but rhythmically. At the moments of overcoming, you should strain the target muscles and inhale, and at the moments of relaxation, exhale.
    For ectomorphs, the ideal exercise regimen is a superset. First, 3–5 exercises are performed one after another, then a 30-second pause is observed, then another 3–4 physical loads are performed, and after them the superset ends with a 60-second rest. Such a cycle is performed in 3–4 calls.
    It is extremely undesirable for ectomorphs to overload muscles, so fitness training should not last more than 40 minutes. This is due to another important feature of their physiology. The longer the strength training, the more powerful the heart rate begins to accelerate, provoking the launch of metabolic processes and fat burning. Since the goal of an ectomorph with a fast metabolism is to increase muscle size, and not burn calories, just 30 minutes of strength work will be enough to subsequently get both voluminous muscles and beautiful athletic relief.

Basic set of exercises for mass

The stan­dard set of exer­cis­es for an ecto­morph is rep­re­sent­ed by a vari­ety of phys­i­cal activ­i­ties that ensure the har­mo­nious devel­op­ment of all areas of the body.

It is impor­tant for peo­ple with ecto­mor­phic body types to focus on the basic move­ments so as not to waste time on iso­lat­ed exer­cis­es. This approach will save not only time, but also mon­ey on unnec­es­sary shells or on an addi­tion­al sub­scrip­tion to the gym.

The list of the most effec­tive phys­i­cal exer­cis­es for an ecto­morph can include:

    deadlift.

It acti­vates a huge num­ber of mus­cle fibers, simul­ta­ne­ous­ly pump­ing the back, legs, trapez­ius mus­cles. Also, a sta­t­ic load involves the upper shoul­der gir­dle;

    squats on a support (box, bench).

The advan­tage of this vari­ant of squats is that the sup­port allows you to con­trol the depth of the squat and not sit low­er than nec­es­sary. Such an exer­cise to the max­i­mum involves the femoral and gluteal mus­cles, and also works out the upper bun­dles of the calf mus­cles;

    bench press lying on the floor.

The posi­tion lying on the floor, and not on a hor­i­zon­tal bench, allows thin peo­ple to suc­cess­ful­ly con­trol the posi­tion of the elbows at the time of low­er­ing the bar: they can­not be phys­i­cal­ly low­ered low­er than nec­es­sary for pump­ing the chest, biceps and tri­ceps;

    army bench press projectile in a power rack.

Phys­i­cal activ­i­ty in this sim­u­la­tor allows even an ecto­morph to take more weight than a work­er. The move­ment involves a larg­er vol­ume of mus­cle fibers, forc­ing them to con­tract to the lim­it already in 1–2 sets. Per­fect­ly pumps the upper shoul­der gir­dle.

Weight training program

Weight training program

For suc­cess­ful mass gain, ecto­morphs should use a 4‑week pro­gram that includes a high-per­for­mance set of exer­cis­es. Loads are con­sid­ered basic, so even begin­ners will not have ques­tions when they are per­formed.

The pro­gram is designed for a month with 3 class­es per week. The load is even­ly dis­trib­uted over all the main zones, thanks to which the mus­cles of the whole body are pumped as har­mo­nious­ly as pos­si­ble.

To increase the effec­tive­ness of this pro­gram, you should grad­u­al­ly increase the pow­er load. To do this, you need to increase the weight of the shells every week or add addi­tion­al weights to the ele­ments. In the con­di­tions of the hall, they can serve as weight­ing belts or spe­cial cuffs with weights on the ankles. The rep­e­ti­tion of each exer­cise must be per­formed in full ampli­tude — until the elbows or knees are ful­ly extend­ed.

Between the days of class­es, 1–2 days should pass, so that dur­ing this peri­od the mus­cle fibers have time to recov­er and pre­pare for the upcom­ing load.

Day 1:

    deadlift;
    pull-ups with reverse grip of the horizontal bar;
    lifting the neck in an incline.

Each ele­ment is per­formed in 2 sets and 5 rep­e­ti­tions (for the first week of class­es). Every sev­en days, the num­ber of approach­es must be increased by one, and the num­ber of rep­e­ti­tions by 1–2, up to the fourth week of train­ing.

Day 2:

    neck press, lying on the floor;
    army barbell bench press in a frame;
    dumbbell bench press with narrow arms.

Each exer­cise is prac­ticed in 3 sets of 5–6 rep­e­ti­tions for the first and sec­ond weeks of train­ing, and in 4 sets of 8 rep­e­ti­tions for the third and fourth train­ing weeks.

Day 3:

    squats on a support;
    Bulgarian squats;
    neck deadlift.

Each ele­ment of the com­plex is per­formed in 3 sets of 5–6 rep­e­ti­tions — for the first week of train­ing, in 4 sets of 7–8 rep­e­ti­tions — for the sec­ond and third train­ing weeks, and in 3 sets of 10 rep­e­ti­tions — for the last, fourth week of train­ing.

One of the most impor­tant suc­cess fac­tors for any ecto­morph is bal­anced sports nutri­tion. You need to include in your dai­ly diet a wide vari­ety of pro­tein foods (eggs, meat, fish, legumes, dairy prod­ucts), as well as fiber and healthy fats.

It must be remem­bered that it is pro­tein that allows you to qual­i­ta­tive­ly thick­en and build mus­cle fibers, so in addi­tion to the main diet, do not neglect high-qual­i­ty gain­ers — pro­tein shakes to main­tain the nec­es­sary ath­let­ic shape.

By Yraa

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