A sound strategy, for building an ectomorph workout plan should consist of first choosing a primary chest exercise, a primary leg exercise, and then a primary back exercise. Take a look at the following exercises, classified by category, and choose one from each category to build your ectomorph workout for females and males:
ectomorph workout routine at home
So you know you are going to get results as a beginner ectomorph in the gym no matter what workout regimen you use, however do you want to maximize your time in the gym and out or let a lot of that hard work, time and money go to waste?
This workout regimen in my opinion is not only great for ectomorphs in general but even good for other body types wanting to put on muscle mass, although I do admit that I am not sure how many reps these other body type people should work out with.
This workout regimen in my opinion is not only awesome for ectomorphs but good for anyone wanting to put on muscle mass (although I am not sure if other body types should up the reps). People wanting to focus on shaping their muscles and/or that want to focus on strength training are recommended to do more research outside of this article.
When it comes to training, ectomorphs often face a difficult time building muscle and strength, which is why they need their own workout. Since winter is quickly approaching, now is a great time to focus on eating more (conveniently, more food will be around) and getting ready for next spring and summer.
After you focus on the big lifts followed by isolation (auxiliary) exercises, your next step is to do total-body workouts. Can you do body-building-style split routines? Absolutely! However, I would not recommend them until you have at least a full year of quality training under your belt. As a matter of fact, I recommend the one-year rule to all lifters, regardless of body type.
Typically, I recommend that ectomorphs lift three times per week. Each workout should have three or four primary multi-joint movements, followed by two to four smaller movements. Sets and rep ranges for primary lifts should be 3-4 sets of 5-8 reps. Sets and rep ranges for isolation (auxiliary) lifts should be 3-4 sets and 8-12 reps, and one of those exercises should be a core exercise. Ectomorphs should rest a day or two between workouts. An M-W-F schedule is ideal for rest and frequency.
To build muscle mass, increase strength and sculpt the body, a simple weight-training routine using heavy weights is critical for the ectomorph. The focus should be on using heavier weights and completing three to five sets of approximately eight to 12 reps for each muscle group.
To build muscle mass, increase strength and sculpt the body, a simple weight-training routine using heavy weights is critical for the ectomorph. The focus should be on using heavier weights and completing three to five sets of approximately eight to 12 reps for each muscle group.
Most ectomorphs often have troubles determining where and how to start their fitness journey. Like any other person, picking the best workout plan is overwhelming and tricky for ectomorphs. If you are trying to figure out what these exercises are, then you are in the perfect place!
It should come as no surprise that some of the best workouts for ectomorphs are engraved in our daily activities. However, since you may not know about them, you could easily overlook them. For example, a daily activity such as walking.
Their frame might also be narrower and their chest and butt flatter (11). Ectomorphs can always increase their strength through various strength training workouts. Similarly, they may do various full-body exercises. Below are samples of some of the best workouts for ectomorphs, depending on their fitness goals.
The experts also acknowledge that cardiovascular activity can help in building muscle. They state that doing cardio regularly supports both muscle growth and function. Here are some of the best cardio workouts for ectomorphs:
Taking a brisk walk is another great workout option for ectomorphs who are just starting their fitness journey. Walking may pave the way for another intense aerobic exercise such as running. It is also a great workout idea if you have severe health conditions such as serious knee pains.
Swimming is another great workout for ectomorphs who especially love the water. The above activity works various body muscles. For example, when you are doing various strokes, you engage your biceps, shoulders, arms, triceps, quads, hamstrings, and calves.
Similarly, when lifting your body out of the water, you use your abdominal and lower back muscles. It means that swimming can be a great full-body workout for ectomorphs. Remember to consult with a professional before you start this exercise program.
Another aerobic workout idea for ectomorphs is cycling. It is a great exercise program for ectomorphs who enjoy the outdoors. For this exercise, you will need to wear the appropriate gear and purchase a comfortable bike.
The next great category of workouts for ectomorphs is strength training. It consists of some of the best mass building workouts for ectomorphs. Doing such an exercise consistently can help ectomorphs either gain or maintain lean muscle mass.
Different strength training workouts target different parts of your body. Therefore, consult with your trainer for more insight on the best workouts depending on your goals. Here are a few of the best strength training workouts for ectomorphs:
In addition to breaking your back in the gym, you can also exercise at the comfort of your home. All you need is a practical home workout plan for ectomorphs. A useful workout plan will contain any or all of these exercises:
One of the best full-body workouts for ectomorphs is the burpees. They are incredible full-body workouts as they incorporate both the squat and the push-up (4). Here are the steps of correctly doing a burpee:
Planks are other great workouts for ectomorphs that are classified as isometric exercises. Isometric exercises refer to workouts that place tension on specific muscles without indulging the movement of any surrounding joint (1).
You must warm-up before you start doing workouts for ectomorphs. There are various ways you can warm up. One of them is by taking a brisk walk. Walks are great warm-up exercises to do before jogging or running.
If you are doing ectomorph workouts for muscle mass, then you need to do them consistently. Similarly, if you are doing these workouts for weight gain, make sure you are also persistent. The results may take a while but they will only appear when you put in effort consistently.
Workouts for ectomorphs range from aerobic exercise to strength training workouts. An ectomorph workout plan could include exercises such as walking, squats, lunges, cable crossover exercises, push-ups, and planks.
Hi,so I've been doing some studies concerning ectomorph workouts and it turns out I should not work synergic muscles (chest + triceps) together in one workout but prefer working antagonists (chest + biceps). Yet this routine uses the first formula. Is it a big problem? Would I have better results the other way?
Hi Steve,I am 23, 5'9" and about 146 pounds. I am thin all around but I have some belly fat that I want to get rid of in the process of building muscle. I have started this routine a couple days ago along with running on the treadmill for 10 mins at a speed of 6. I take ON whey protein of one scoop post workout. Am I doing the right thing?
Great article. Might u have any endomorph body type workouts u can do at home with just barbells, dumbbells and bodyweight? All the recommended ones need cables/machines. Could I just do all exercises that don't need to be done at a gym or will that be too short of a workout program? I have a stationary bike too, is that enough for cardio? This is the greatest site by the way! Thx and take care
I think i am ENDO.I go to the gym everyday, sometimes except Sunday and i stay in the gym for only 1 hour because of my schedule. on Monday, Wednesday, Friday, i do M&S fullbody workout routine. and Tuesday,Thursday,Saturday i do interval running(Cardio). is it the best choice which can do for me?
Assuming you have no equipment, the perfect Ectomorph home workout consists of push-ups, pull-ups, squats, lunges, and all their different variations. This will give your muscles enough resistance training in order to grow.
These are great if you want to focus heavily on your chest muscles instead of the overall chest/triceps/shoulders. You can perform them just like the standard pushup but instead, increase the distance between your hands. I highly recommend implementing them on your home workout.
Most ectomorphs find success in low-rep, high intensity workout routines. This was the opposite of what Brad Pitt did in his workout. Still, he allowed for optimal rest. This is also important for ectomorphs to do. Because it is so hard for them to gain muscle, 2-3 days of rest, if not a week is best when trying to gain muscle. Brad Pitt would often use a Nautilus machine instead of doing free weights. This is because the machines tend to build max resistance where your muscles are strongest. 2ff7e9595c
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