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: Durisar Aragul
Country: Cyprus
Language: English (Spanish)
Genre: Spiritual
Published (Last): 4 February 2005
Pages: 159
PDF File Size: 12.42 Mb
ePub File Size: 17.92 Mb
ISBN: 581-7-65813-286-1
Downloads: 81508
Price: Free* [*Free Regsitration Required]
Uploader: Dim

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

Or is it just calories in, calories out? Perform the following in a superset fashion. Those guys can grow just fine doing exercises a workout, 6 days hypetrrophy week. Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results.

If you’re doing this many exercises for the chest with a rep scheme of on each exercise, then you’re overtraining!

I was very skeptical before starting it, because I guess I had no idea on how my whole body works! Junk food can be a useful tool to the ectomorphic bodybuilder trying to put on size without worrying about body fat levels too much.

To put on serious mass you need a lot of all the macronutrients, not just protein.

Hypertrophy Training For The Ectomorph: Program Design And The Program

Rest days can be spread throughout the week, with at trainimg one day of rest in between the last lifting day, and the optional superset workout. It also treats erectile dysfunction. Approximately 80g 1 cup of oats is just over calories, 15g protein, 5g fat, 50g complex carbs – ZERO sugar!


I should have read your articles and spend more time on internet before doing any work out Since ectomorpy training also burns calories, I am only going to recommend a 3-day split, with an optional shock technique day incorporating supersets. My muscles just do not seem to have that juice and fire power that they did 5 weeks ago.

If one’s weight drops, they simply are not eating enough. Here’s how to properly get your big weights in place. What is the best workout for an ectomorph? The dedicated make progress. This is simply because their recovery capacity just is not up to par with a mesomorph or endomorph.

High Calorie weight gainer shakes will be your friend also, it may be smart to invest in a weight gainer powder if you htpertrophy have time to traaining or eat the foods or just need that extra calorie kick!

I’m glad it worked well for you, Kevin.

What Is The Best Workout For An Ectomorph?

Always do a few practice repetitions so you know exactly where the box is. You’ll get stronger, perform better athletically and get more jacked. He needs to practice and warm up on the movement with higher reps before tackling heavier and heavier weight. Here is a good workout program for the ectomorph sticking to a majority of compound, free-weight movements.

Your workout is fat and bloated. Even if that’s true, by working out my deltoids I will also work my trapezius muscles as well, even if I don’t want to. I have a very slim body 56 kg, cm tall, 24 year old male and very narrow shoulders.


Hanging Leg Raise with ankle weight if necessary. Although it’s another obstacle in the way, an ectomorph can achieve their dream physique with some hard work and dedication.

When you touch, focus on minimizing the amount of time your butt touches the box and explode off. Dietary Myth Busting Diet Strategy. When people use the term “hardgainer,” they’re usually referring to us ectomorphs, but htpertrophy not the same thing. Barbell Bench Hypertroohy – Medium Grip. An ectomorph cannot handle high volume workouts, so his volume should be spread across the week.

This will shorten the calorie-restricted and cardio-packed cutting period that many mesomorphs and endomorphs must endure to reveal muscular definition.

I recommend whole grain products, eggs, fruit and milk. And it delivers, every time. Get your hip flexors out of this movement and you’ll build better, stronger abs. Traininv dead hang time, it’s more about isometric strength, or holding yourself in a static position.

Carry homemade Trail Mix with you everywhere. Go back to the bench after you’ve first built up some decent strength on the floor. Eighty to ninety percent of 1RM is your sweet spot. I know that’s a hard concept to swallow, but swallow it you must.