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4 Critical Steps For An Ectomorph Workout
How many calories
Are you eating enough calories? Many ectomorphs are wrong, they think they can follow the same diet plan that their friends follow in the gym and that’s why they don’t see growth.
An ectomorph must eat more per pound of body weight than the average man. There is some debate about the exact number but here is a good place to start.
Thin men should increase their body weight by 20-24. So if you weigh 150 lbs. 20 times equals 3000 calories a day.
This is where you should start, and if you don’t see weight gain at that level, start adding 150 calories a week until you do.
The other part of this equation is food shortages. Today, most people limit their carbohydrate intake so a diet based on the percentage of daily calories is 45% protein 30% carbs and 25% fat. Because the average guy is afraid that carbohydrates will put on body fat.
Ectomorphs don’t have to worry about this because of their high metabolic rate. So, for an ectomorph I would start with 40% protein 40% carbs and 20% fat. This should help to fill the weight and muscles.
You can always adjust it as you see how your body reacts.
How much sleep exactly
Too many heavy lifters underestimate the importance of rest and sleep. They focus so much on training that they lose their gains due to lack of rest.
When you sleep, you release natural growth hormones that help build and repair muscle fibers that are broken down during exercise.
Without this very important step that happens when you simply rest, the less you rest, the less you gain.
Of course, the other side of the coin is too sleepy. Because the ectomorph has a very high metabolism, it is more difficult to gain weight and muscle. Getting a solid 8-10 hours is enough rest to help you gain.
Once you start exceeding this amount, your profits can be ruined.
Remember that you need to eat more calories each day and you need to eat more often. When we sleep, we don’t eat. If you sleep too long your body starts to need fuel to survive, remember that fast metabolic rate?
If you sleep a lot, that’s more than 10 hours your body is looking for energy to continue and the muscles are gone.
So you have to maintain a healthy balance between calorie intake and rest to ensure you get the best muscle building phase.
Full body workout
What happens all too often for ectomorphs is that the exercises do not meet the needs of the thin man.
An ectomorph will not benefit from the training you see in most bodybuilders these days. It’s not their fault they don’t know better.
They go to the gym and follow what their friends are doing. They see their friends packing on muscle every week and they don’t know why when they look in the mirror after months of training they see the same body they had when they started.
This is why most men are thin, they believe they can only gain muscle, end of story.
But using the right exercises with the right amount of reps and sets. You see, the ectomorph body type responds to compound exercises and full body exercises.
Compound exercises allow you to get the most joints and muscle groups working at the same time. An example of a compound exercise is the squat. Think about all the joints and muscles involved when doing a squat.
This includes your hips, knees, and ankles, as well as your quads, glutes, back, abs, and core, and not counting all the smaller muscles involved. These are the types of exercises that an ectomorph lives for. When you do a full body workout with compound exercises, you will start to see muscle.
Less is More
What do you mean by smaller? Well, this is a very important point to understand if you are a skinny guy. Because just like the skinny guy who does the wrong exercise by following his friends, he’s also working out while doing it.
The problem is that the ectomorph frame is not designed for high stress. Your partner may put in 2 hours or more during the exercise and may do it 4-5 times a week.
This is a disaster for the skinny guy. Because your bone and bone structure is smaller and weaker, the stress you put on your body with this type of exercise will contribute to unhelpful injuries in any type of muscle.
This is why men are a little thinner. Your body will thrive with a 45 minute full body workout routine with exercises like the above 3 times a week.
Your rest periods between sets should also be longer than the average man. If you’ve only been resting 30 seconds between sets while trying to keep up with your partner, you may find that you can’t keep up with the rep levels.
Rest and make sure you get 7-10 reps per exercise for 3-4 sets.
Forget what your friends are doing and don’t think of it as some kind of competition. You have to accept your body type, when you do and start working out according to your body type you will quickly see benefits.
And isn’t that what you really want? And think about it this way, how good you look when you gain muscle fast and work out half as hard as your partner. They will soon be coming to you for muscle building tips, and to work how sweet is that?
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