Read Brad’s study here: The mechanisms of muscle hypertrophy and their application to resistance training. And read Brad’s full research PDF here. Don’t Fall for These Ectomorph Myths – Fitness, hypertrophy, hard gainer, Ectomorphs were thought of as fragile and breakable, so infrequent training was . “I’m very proud to let you know that your ectomorph program did work with me! I should have read your articles and spend more time on internet before doing.

Author: Malagal Daikora
Country: Togo
Language: English (Spanish)
Genre: Technology
Published (Last): 22 May 2005
Pages: 282
PDF File Size: 2.2 Mb
ePub File Size: 8.61 Mb
ISBN: 423-3-57897-310-5
Downloads: 25680
Price: Free* [*Free Regsitration Required]
Uploader: Aralabar

Hypertrophy Training For The Ectomorph: Program Design And The 10-8-6-15 Program

When you touch, focus on minimizing the amount of time your butt touches the box and explode off. Five great exercises to hammer your quads. If so, here’s the workout method you need. Ectomorphs have super-fast metabolisms that burn calories almost too efficiently. The second thing is because of this “kitchen sink” approach, the workouts become too long and to compensate you fracture the workouts and follow a split routine. Yet time and time again, this is the 1 limiting factor among trainees.

These healthed-up cookies will satisfy your cravings without expanding your waistline.

Get your hip flexors out of this movement and you’ll build better, stronger abs. Resting this long does 2 things:. Ectomorphs don’t have to be ectomorphh 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. Standing Barbell Calf Raise on smith machine. Or perhaps you emulated the big guys in the gym, and you pumped them for their “secrets” in between their sets on the bench press. An ectomorph’s rest in between sets should be longer due than a meso or endo due to the amount of power work from the compound exercises.


You have to walk before you run. How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats fctomorph you hurt.

The reason is two-fold:. Each meal should include quality protein and healthy fats as much ectomprph possible, with at least 1. Dips for Chest vs. If you finish the workout and feel like you didn’t get much out of it, you didn’t push yourself as hard as you could have. There’s a better exercise to build your back. Always do a few practice repetitions so you hyperrtrophy exactly where the box is.

Barbell Bench Press – Medium Grip.

What Is The Best Workout For An Ectomorph?

Hanging Leg Raise with ankle weight if necessary. Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. An ectomorph cannot handle high volume workouts, so his volume should be spread across the week.

When you walk into ecctomorph room, do people think you’re riding a stork? This immediately eliminated a lot of the shoulder instability I was having at the bottom of the bench press as the floor press hraining those last few degrees the glenohumeral joint has to go through, allowing you to use ectomoroh weight and get more reps. An ecto’s ideal workout program is simple.

Long, thin limbs Flat chest and narrow shoulders High forehead Thin face Receding chin Narrow hips Tall Fast metabolism Very little bodyfat, and very little natural muscle tone ribs are not muscles Faint marks all over their body where girls have barely touched them with a ten-foot pole If that describes you, keep reading. As traibing, it slaps mass on all the right places legs, back, traps to make the scale start tipping in the right direction. So actually, it’s not all bad being an ectomorph!


Typically, ectomorphs struggle to gain weight. Pyramid training allows the trainee to briefly tap into increasingly larger motor units from set to set without overworking them.

You’ll notice it’s straightforward, but it doesn’t need to be complicated. It can be done of course, but it’ll take quite a while if you stick with the conventional military press week after week. But what exactly defines an ectomorph?

Most exercises have value if you do them correctly. If they are training hard enough and have a high pain threshold, they can put the muscle through a growth stimulus powerful enough to force their ecto body to add on muscle without having to do more than sets per muscle group.

This is great for intermediate and advanced lifters, but it sucks for beginners and ectomorphs.

Staying lean is difficult. As with the box squat, the goal is to provide you with a range-of-motion that will set you up for more mass ecomorph strength.