If You Are Ectomorph, Then This Program Is For You!

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The training program that is included in this article is pointed towards those who are having the Ectomorph type of build. This program can also be used by athletes who want to make a change in their workout routines.

Muscles Mass
Mesomorph Body

What is Ectomorph Body Type

Ectomorph is a body type that is characterized with thin build and small body fat percentage. All the trainees having this body type, are actually burning large number of calories on a daily basis.

If they want to increase their weight, they should gradually increase their daily calorie intake, till they get to the point where they add 0.5 kilos of quality muscle mass on a weekly basis. The diet for Ectomorphs is a key factor for the increase in the quality muscle mass. In the beginning, one should intake around 40-45 calories per kilogram of body weight a day. For example, one active trainee should import around 2600 to 2950 calories a day.

The diet should consist of 4 to 5 meals during the day (Sports supplements can be implemented too). From the full amount of calories, 30% should be imported through protein, 50% should be imported through consumption of carbohydrates (the simple carbohydrates should be imported in small amounts) and the last 20 % of the total calorie intake should be done though consumption of healthy fats. Right before bedtime, all active trainees who have this ectomorph body type, should consume protein meal though supplements or a cooked food.

All Ectomorphs should practice eating food that has a low glycemic index like brown rice, wheat bread, sweet potatoes, oat flakes. It is recommended to use multivitamin supplements in your diet. Also the essential fats should be implemented through the consumption of olive oil, nuts, herb oils, fish, linseed oil, flaxseed and walnuts.

Somatotypes
Somatotypes

Training Program Facts

  • Aerobic activities should be limited.
  • Before every training, do a warm up session of 5 to 10 minutes (recommended cardio).
  • At the end of your training, don’t forget to do some quality stretching that will relax your muscles.
  • Each trainee should follow the concept of 2-1-2. This means that the beginning movement of every exercise should be 2 seconds, followed by a 1 second hold at the end point of the exercise, 2 seconds for the final movement of the exercise.
  • If you aren’t able to do an exercise in this program, substitute it with another exercise that targets the same muscle group.
  • The rest between each exercise should be 3 minutes maximum.
  • Focus on short lasting training.
  • Don’t forget to choose ABS exercises, and to do them each Monday and Thursday, or Tuesday and Friday, after the weight training. 
Building Muscles
Building Muscles

Program Structure

MONDAY

*Target muscle group: CHEST AND TRICEPS

  • Barbell Bench Press – 4 sets of 6 – 10 repetitions. If you are able, then increase the weight on each set.

 

    • Incline Dumbbell Bench Press – 4 sets of 6 -10 repetitions. If you are able, increase the weight on each set.

 

    • Dumbbell Flyes – Here you should do 3 sets of 8 – 10 repetitions. For this exercise chose lighter weight.

 

NOTE: Don’t force and keep the same weight for all three sets.

  • Close Grip Bench Press – 4 sets of 8 – 10 repetitions. You can increase the weight on the second and last set.

 

    • Seated French Press – 2 sets of 8 – 10 repetitions. Choose average weight and stick with it in each set.

 

    • Triceps Dips – 2 sets of 8 – 10 repetitions.

 

TUESDAY

*Target muscle group: BACK AND BICEPS

    • Barbell Row 4 sets of 6 – 10 repetitions. Increase the weight in each set.

 

  • Wide Grip Pull Ups – 3- 4 sets of maximum 8 reps.

 

  • Cable Reverse Grip Rows – 4 sets of 6 – 10 repetitions. Increase the weight in the 2 and 4 set.

 

  • Barbell Curl – 4 sets of 8 – 10 repetitions. Increase the weight in each set.

 

  • Alternate Seated Dumbbell Curl – 2 sets of 8 – 12 repetitions. Increase the weight in each set.

 

  • Concentration Curl – 2 sets of 8 – 10 reps. Choose average weight and stick with it for each set.

 

WEDNESDAY – REST DAY

THURSDAY

*Target muscle group – LEGS

  • Squat4 sets of 6 – 10 repetitions. Increase the weight in each set. NOTE: FOCUS ON QUALITY NOT QUANTITY! If you are not doing this exercise the right way, don’t increase the weight.

 

  • 45 Degree Leg Press – 3 sets of 6 – 8 repetitions. Increase the weight on the first and third set.

 

  • Hack Squat – 3 sets of 8 – 10 repetitions. Choose average weight and stick with it for the all three sets.

 

  • Romanian Deadlift 3 sets of 6 – 8 repetitions. If you are executing this exercise right, you can increase the weight in each set.

 

    • Leg Curl 3 sets of 8 – 10 repetitions. Increase the resistance by increasing weight in each new set.

 

FRIDAY

*Target muscle group: SHOULDER AND CALFS

  • Seated Dumbbell Press 3 sets of 6 – 10 repetitions. Increase the weight in each set.

 

  • Military Press 3 sets of 8 repetitions. Increase the weight in each set.

 

  • Dumbbell Lateral Raise 3 sets of 8 – 12 repetitions. Increase the weight in the second set.

 

  • Barbell Shrugs 3 sets of 8 – 10 reps. Choose average weight and stick with it for all three sets.

 

  • Standing Calf Raises Do 3 sets of 12 – 15 repetitions. Choose one weight and do all three sets with it.

 

    • Seated Calf Raise Do 3 sets of 6 – 8 repetitions.

 

SATURDAY AND SUNDAY ARE REST DAYS*

Weight Training
Weight Training

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