Being an ectomorph and finding a proper ectomorph training can often be very frustrating. Treat all joint training bodybuilding magazines tends to lead to more frustration and failure. Believe me , I know how you feel.
The big question I asked was : "Why is it that I can not put on muscle and get big " Lack of effort was not the problem - in fact it was the reason I getting more and more boring ... I want to see all those guys who do not drive as hard as I (or even worse not train at all), however, would be taller than me , and everyone always comments on her body .. . especially the ladies ! ( Man , what am I doing wrong !
I soon discovered that much of what I said in the magazine does not apply to me ... I'm not saying it was bad , it was not good for me, and certainly not suitable for most other people there . Here are my top 5 tips to create the perfect ectomorph workout and help you make significant muscle gains in a matter of months.
1 / training less often
No need to spend six days a week to the gym to pack on muscle ... most people simply do not have time for it anyway - I know I do not. Training too often interfere with your body's ability to grow and take sufficient rest and recovery .
3 well all ectomorph body workouts per week is all you need for muscle growth you want. That at least one day of rest between workouts gives ectomorph .
2 / Eat BIG to get BIG
Most ectomorphs and hardgainers make the same mistakes when it comes to food. Is that simply do not eat enough . I was surprised when I found this idea , and someone told me that I was simply not eating enough . After all, those who know me know that as a machine , but I was three fundamental errors ...
a) simply not strong enough calorie consumption
b ) Do not eat enough
c) Eating at the wrong time and has no plan or program to make sure my body was replenished .
Most ectomorphs and hardgainers have a very high metabolic rate which means that the food they eat is super processed. Eat at least 5 or 6 times a day is an essential part of any training program ectomorph . The caloric intake depends on the individual , but should seek to more than 3000-3500 calories per day , instead of the usual amount recommended for the average man is around 2000-2500 .
This may seem like a lot , but do not forget that our goal is to build mass as quickly as possible ... can shed excess fat thereafter.
Oh, and one more thing - it's the quality of the calories that count - 3000 calories Big Mac does not count ! :) Focus on your protein and carbohydrate
3 years / isolation will not get large
I guess you've read many times ... Monday is first day of arms, Tuesday is the day of the legs, Wednesday is back Day ... etc.
If you already do, please , stop ! Think about it ... routine as this will only work each body part once a week ... How an ectomorph can be this big ?
It goes back to what I mentioned earlier ... 3 intense full body workouts per week ectomorph is all you need. In addition , if done with the right intensity , you will not be able to make more than 3 per week .
Rather than isolation exercises , it is best to focus on exercises "Big Basic " in their ectomorph workouts ( squats , deadlifts , Chest Press , lumberjacks, bicep curls , and bent over rows ) that work multiple muscle groups and improve the functionality of the muscles also help to build a well-balanced ectomorph muscular body.
4 / Keep your workouts short ectomorph
Keep your workouts short ectomorph is essential to maintaining consistency , intensity and effectiveness .
The next time someone tells you just spent three hours down the gym , you can say that everything has lost most of their time. A good ectomorph workout should not take more than 45 minutes to an hour . Longer than that , and you know that everyone is too , taking too much time between exercises , or not at the right level of intensity, or a combination of all three.
Ideal ectomorph workout should work up a sweat and maintain the pressure at the point that he can not wait to hit the shower at the end . These ectomorph workouts can be easily carried in your lunch hour at work.
5 / Most supplements are not necessary
Despite page after page of advertisements in magazines and whole chapters devoted to supplements, they are not brand of bodybuilding flight have everything you believe. Remember that these companies are trying to make money by selling their supplements , so they have a personal interest .
In fact, the ectomorph not need a lot of supplements, if any. Remember big old Charles Atlas bodybuilding because it was a classic ectomorph hardgainer and obtained by just fine without the use of supplements .
If you make use of them should be just that - "extras" - that is, you like the current regime , and not as a substitute for poor food choices . True success comes from the realization of the right ectomorph exercise and eat well.
A good protein powder pre and post workout should be good enough to start.
No comments:
Post a Comment