Ectomorph Workout Routine for Rapid Muscle Gains
3 Biggest Skinny Guy Mistakes You're Making. Click Here to Avoid Them!
The main mistake made by ectomorphs/hardgainers is, we mimic bodybuilding workouts created by bodybuilders for bodybuilders and expect them to work for our skinny body type. What we must understand is that our genetics our different, therefore we should take a different approach toward training. This is why I have created this short post on a great ectomorph workout routine that will allow you to gain muscle mass at an explosive rate despite your naturally scrawny body type.
Here are a few tips on making this ectomorph workout routine more effective. Associating these small rules will allow you to pack on muscle mass 2-3 times faster than the average hardgainer.
1.Eat, Eat, Eat – You should be consuming 18-24 times your body weight in calories.
2.Train Legs – Training your legs regularly will increase overall muscle mass while allowing your body to produce more muscle building hormones such as HGH and Testosterone.
3.Consume enough protein – Most people can build muscle with 1 gram of protein per pound of bodyweight, ectomorphs on the other hand need double that amount.
This ectomorph workout routine consists of 6 heavy compound lifts. These compound lifts will allow you to target multiple muscle groups at once while causing enough stress to each in order to force it into growth. This ectomorph workout routine should be performed 3-4 days per week or once every other day for best results. When performing this workout your main focus should be progress. So long as you continue to become stronger, add reps, add sets, or decrease the rest time in between exercises, you will continue to grow.
Ectomorph Workout Routine:
Pull ups/ Chin ups 4×12
Dips 4 x 12
Deadlifts or Squats 4 x 12
Pendlay Rows 4 x 12
Flat Bench Press 4 x 12
Clean and Press 4 x 12
Following this ectomorph workout routine along with the 3 rules listed above on a consistent basis, you can expect to gain 2-5 pounds per week. As far as your diet goes, I recommend following a clean eating plan that consists of complex carbs, high quality protein, and natural fats in order to avoid packing on pounds of unwanted fat. Keep a workout log to keep track of progress so that you can assure that you are progressing with your lifts. Happy Lifting and Merry Christmas!
February 1st, 2011 at 12:06 am
[...] these few tips and ectomorph workout to help gain mass fast. Associating these small rules will allow you to pack on muscle mass 2-3 [...]
March 26th, 2011 at 11:21 pm
[...] then you must train like a hardgainer. This is why I have created this short post on a great ectomorph workout routine that will allow you to gain muscle mass at an explosive rate despite your naturally scrawny [...]
March 27th, 2011 at 1:58 pm
[...] If your genes are different, you must train a different way. This is why I made this quick ectomorph workout that will allow ectomorphs like myself to put on muscle [...]
March 28th, 2011 at 1:26 pm
[...] take a different approach toward training. This is why I have created this short post on a great ectomorph workout routine that will allow you to gain muscle mass at an explosive rate despite your naturally scrawny [...]
March 29th, 2011 at 1:52 pm
[...] then you must train like a hardgainer. This is why I have created this short post on a great ectomorph workout routine that will allow you to gain muscle mass at an explosive rate despite your naturally scrawny [...]
March 29th, 2011 at 1:57 pm
[...] If your genes are different, you must train a different way. The reason I put together this ectomorph workout is to show you how ectomorphs should train to get [...]
April 1st, 2011 at 1:31 pm
[...] then you must train like a hardgainer. This is why I have created this short post on a great ectomorph workout routine that will allow you to gain muscle mass at an explosive rate despite your naturally scrawny [...]
April 2nd, 2011 at 1:39 pm
[...] different, you must train a different way. This is why I have created this short post on a great ectomorph workout routine that will allow you to gain muscle mass at an explosive rate despite your naturally scrawny [...]