Ectomorph workout is a type of training program that builds mass for skinny people. The ectomorph body is described as a flat chest, small shoulders, small waist normally the ectomorph individuals are known as skinny people or people who have trouble putting on some weight on their body.
The ectomorph training is done to improve the levels of testosterone productions in your body and this is likely to increase your gains made from every workout.
There are a number of supplements available in the market for the proper growth of your body. Gainer supplements can help you efficiently hit your macronutrient numbers. Make sure to look at the labels of your bottle to see if you are getting the right quantity of ingredients in your gainer.
Ectomorphs have super fast metabolism therefore they burn calories too efficiently. This is the reason they don’t put on weight easily and have skinny and fragile bodies. A good diet plan as well as a training program is extremely important for an ectomorph to maintain a healthy body mass. Some of the main Ectomorph Workouts include,
The skinning people who are looking to maintain their health and body shape should do cardio exercises for at least 30 minutes at a moderate pace three times a week. If you do more than that you will start losing your weight. You can do pull-ups, barbell squats, crunches, etc.
In order to build muscle mass, the Ectomorphs should do weight training exercises. Weight training exercises that are simple using heavy weights is helpful for the ectomorphs in developing muscle mass. The weight training using heavier weights and completing 3-4 sets of approximately 12 repetitions for each muscle group is very useful.
You can set up a complete personal gym at home with all the equipment that you need for your Ectomorphs exercise such as OYO personal gym kit has everything you need.
Weekly weight training Workouts for Ectomorphs
- A chest as well as triceps building.
- Incline dumbbells press 12,10,10,8
- Dumbbell flyes flat bench 3x12
- Overhead Extensions 12,10,10,8
- Dips 3× 12,
- Back and Biceps
- Wide grip pull-ups 12,10,10,8
- Bent over Dumbbell rows 12,10,10,8
- Seated barbell curls 12,10,10,8
- Alternate dumbbell curls 3×12
- Legs and shoulders
- Leg press 12,10,10,8
- Lying leg curls 12,10,10,8
- Barbell Squats 3×12
- Deadlifts 3×12
- Walking lunges 3×12 each leg
- Military Press 12,10,10,8
- Rear delt flyes 3×12
- Lateral raise 3×12
- Day 4 is a rest day or either steady-state Cardio
- On day 5 you will have to do a total body superset. The exercises for this day include.
- Push-ups 3×12 with the close grip lat
- Pull down 3×12
- Skull crushers 3×12 with standing biceps curls 3×12
- Arnolds 3×12 with step up 3×12 each leg
Day 6 and 7
- On days 6 and7 you will do rest or slow steady Cardio exercises.
It does not matter whether you are a man or woman, you can go for dumbbells with connected bars. These protective bars would assist you with your at home workouts.
The presses and pullovers for mass are very important for your muscle growth. If you are doing barbell chest presses then you should do it without a smith machine in this way you can lift heavy weights on your own.
There are some effective dumbbell pullovers for the chest that you can do in combination with chest stretch workouts for strengthening the muscles.
Back and Shoulders
Doing the pull-ups and pull-downs you should be very careful about the position of your hands. The position depends on the height of a person and the actual position while doing pull-ups and pull-downs is that your hands should be placed in such a position that they are wider than the width of your shoulders.
Legs and Trapezius
If you don’t do exercise for legs then your body looks unbalanced and it makes you slower as you will gain muscle weight on your upper body. It has been observed that nice muscular legs add up to your overall physique and the lower body workouts will help grow your upper body to grow too. Normal barbell deadlifts are enough to build your hamstrings and quadriceps.
A doorway pull and chin up bar is quite comfortable to use for home gym or offices. It is not heavy-duty like professional bars and it can be tucked in any safe place in the room as well.
Biceps, Triceps, and Forearm
The push-ups are termed as a warm-up exercise. The repetitions of exercises can be changed according to the way you feel about it. For triceps, the extension tricep exercises are extremely good for the growth of your arm muscles. Some of the people think that the skull crusher machine is better than the EZ bar and they prefer using it for the upper body exercises.
Circuit training means that the exercises should be performed one after the other and therefore the ectomorphs should follow circuit training and Do repetitions of sets.