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4 Critical Steps For An Ectomorph Workout
How many calories
Are you eating enough calories? So many ectomorphs get it wrong, they think they can follow the same diet plan their friends at the gym follow and that’s why they don’t see weight gain.
The ectomorph must eat more per kilos of body weight than the average guy. There is some debate about the exact number, but here is a good place to start.
The skinny guy needs to multiply every pound of body weight by 20-24. So if you weigh 150 lbs. times 20 equals 3,000 calories per day.
This is where you should start, and if you don’t see weight gain at this level, start adding 150 calories a week until you do.
The other part of this equation is the diet breakdown. Now most people would limit carbohydrate intake so the diet based on percentages of calories per day would be 45% protein 30% carbs and 25% fat. Because the average guy is afraid that carbs will put on body fat.
The ectomorph doesn’t have to worry about it because of a high metabolism. So for the ectomorph I would start with a 40% protein 40% carbs and 20% fat. This should help pack on weight and muscle.
You can always make adjustments to this as you see how your body reacts.
How much sleep is right
Too many weightlifters underestimate the importance of rest and sleep. They focus so much on their training that they end up hurting their profits due to lack of rest.
When you sleep, your system releases natural growth hormones that help build and repair muscle fibers that are broken down during your workout.
Without this very important process that only happens when you rest, the less you rest, the less you gain.
Of course, the other side of the coin is too much sleep. Because an ectomorph has such a high metabolism, it makes it harder to gain weight and muscle. Getting a solid 8-10 hours is enough rest to help your gains.
Once you start going over this amount, you risk damaging your winnings.
Remember you have to eat a lot of calories a day, and you have to eat often. When we sleep, we don’t eat. If you sleep too long, your body will start using fuel to survive, so remember that fast metabolism?
While you’re sleeping too much, it’s more than 10 hours, your body is looking for energy to continue, and muscle mass is what it’s after.
So you need to maintain a healthy balance between caloric intake and rest to ensure you get the optimal muscle building process.
Full body workout
Something that happens all too often to ectomorphs is following a workout that just doesn’t meet the needs of a skinny guy.
The ectomorph will not benefit from a workout you find most bodybuilders doing these days. It’s not their fault, they just don’t know any better.
They go to the gym and follow the workouts that their friends are doing. They watch their friends pack on muscle every week and can’t figure out why when they look in the mirror after months of training, they see the same body they had when they started.
This is what makes most skinny guys give up, they believe they just can’t gain muscle, end of story.
But it’s just a matter of using the right exercises in combination with the right amount of reps and sets. You see, an ectomorph body type responds to compound exercises and a full body workout.
Compound exercises allow you to work the most joints and muscle groups at the time. An example of a compound exercise is the squat. Think of all the joints and muscles involved when you do a squat.
You have your hips, knees, and ankles involved, and at the same time, your quads, glutes, back, hamstrings, and core are involved, and that’s not even counting all the little stabilizing muscles that are connected. These are the types of exercises that an ectomorph thrives on. When you do a full body routine with compound exercises, you will start to see muscle gain.
Less is more
What do we mean by less is more? Well, this is a very important point to understand if you are a skinny guy. Because like the skinny guy who does the wrong exercises by following his friends, he also works out as long as they do.
The problem is that the ectomorph frame is not designed for a lot of stress. Your friends might put in 2 or more hours during a workout, and they might do it 4-5 times a week.
This is a disaster for the skinny guy. Because your frame and bone structure are smaller and weaker, the amount of stress this type of exercise will put on your body will help hurt and not help any muscle gain.
Therefore, less is more for the skinny guy. Your body will thrive with a 45 minute routine where you do a full body workout with compound exercises as mentioned above 3 times a week.
Your rest periods between sets should also be longer than the average guy. If you’ve only been resting for 30 seconds between sets while trying to keep up with your friends, you’ve probably noticed that you can’t keep up with the rep level.
Rest longer and make sure you get between 7-10 reps on each exercise in 3-4 sets.
Forget about what your friends are doing and don’t think of it as some kind of competition. You have to come to terms with your body type, when you do that and start training according to your body type, you will quickly see gains.
And isn’t that what you really want. And think of it this way, how amazing will it be when you gain muscle fast and work out half as much as your friends. Soon they will be your go-to for muscle building advice, and coach how cute is that
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