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
WHAT IS THE BEST WORKOUT FOR AN ECTOMORPH? BE SPECIFIC.
CARDIO:
I am going to recommend 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 per 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:
For strength training, I am going to recommend a simple push/pull routine with heavy compound movements and minimal isolation movements per muscle group. Since strength training also burns calories, I am only going to recommend a 3-day split, with an optional shock technique day incorporating supersets. The first exercise for each muscle group will have a pyramid rep scheme.
Rest time should be kept between 2-3 minutes as much as possible. Rest days can be spread throughout the week, with at least one day of rest in between the last lifting day, and the optional superset workout.
I suggest doing abs at the end of each workout, performing two high-rep ab days and one low-rep ab day with weight.
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
**Leg exercises can be superset with shoulder movements to shorten overall workout time.
HIGH REP AB DAY:
- Crunches - 3x25
- Reverse Crunches - 3x25
Superset with
LOW REP AB DAY:
- Exercise ball crunch, with weight behind head - 3x12
- Hanging leg raises, with ankle weight if necessary - 3x12
Superset with
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
MESOMORPH & ENDOMORPH
HOW DOES AN ECTOMORPH'S WORKOUT DIFFER FROM A MESOMORPH AND ENDOMORPH'S WORKOUT?
ENDOMORPHS:
The endomorph must focus on burning as many calories as possible to decrease body fat during strength training. Rest times should be kept as short as possible in between sets. Moderate weight should be used.
The endomorph's main concern is to cut body fat to reveal the muscle that is underneath. Many endomorphs must perform cardiovascular exercise for 45-60 minutes at least 5 days a week to lose enough body fat to appear defined.
MESOMORPHS:
The mesomorph is right in the middle of the spectrum, and can generally put on quality mass or reduce body fat relatively easily. Once the desired body composition and appearance is achieved, the mesomorph can usually just maintain, making sure to continue exercising regularly and living a healthy lifestyle.
Mesomorphs should strength train with moderately heavy weight with rest times between 90-120 seconds, and can get away with doing the same amount of cardio as an ectomorph.
FOOD
WHAT ARE SOME GOOD FOODS FOR AN ECTOMORPH?
With training and rest in check, diet is going to be very important for the ectomorph to put on quality mass. Ectomorphs can get way with eating more "dirty" foods than the other body types, as body fat will not be put on as easily when bulking.
Of course it is good to stick to quality sources of protein and healthy fats as much as possible, but the occasional cheeseburger or slice of pizza is not going to make an ectomorph fat.
Ectomorphs don't have to be as wary of the Glycemic Index as well, and are able to eat refined flours found in white bread products without much worry of increasing body fat.
Related Glycemic Index Articles:
Ectomorphs can and should eat a lot day. It is going to be important that an ectomorph eats at least every 2.5 hours. Each meal should include quality protein and healthy fats as much as possible, with at least 1.5 grams of protein consumed per pound of body weight daily. The ectomorph can also consume carbs all day long without having to worry.
CLEAN FOOD SOURCES:
- Brown rice
- Whole wheat pasta
- Sweet potatoes
- Whole wheat breads
- Oatmeal
- Lean steak
- Tuna
- Chicken breast
- Egg whites
- Whey protein
- Spinach
- Broccoli
- Green Beans
- Asparagus
- Skim milk
- Nonfat yogurt
- Low fat cottage cheese
- Bananas
- Apples
- Oranges
- Natural peanut butter
- Olive oil
- Avocadoes
OK FOR ECTOMORPHS:
- White breads and buns
- refined flour pastas
- Ground beef
- Chicken thighs
- Whole eggs
- Cheese
- 2% and some whole milk
- White potatoes
- Fast food occasionally
CONCLUSION
The ectomorph should not ever be discouraged from pursuing his fitness goals and dreams. With a quality workout program and sufficient calories, most ectomorphs will find it possible to put on some quality mass with the added benefit of maintaining a relatively low body fat percentage.
This will shorten the calorie-restricted and cardio-packed cutting period that many mesomorphs and endomorphs must endure to reveal muscular definition. So actually, it's not all bad being an ectomorph!
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