Success at bodybuilding for ectomorphs can be difficult, but if you have the right knowledge and information, it can be done. You are probably reading this article because you haven't achieved the results you want at the gym, and you know it's time to make some major changes. Let's get you onto the right track starting today.
You are going to have to do something different to most of your gym buddies if you are ever going to overcome your body type. The first thing is to eat smaller meals, but eat more often. You should be consuming at least 3,500 calories per day if you want to gain weight and build muscle mass. Next, only train at the gym for one hour blocks, 3 days a week. To compensate, increase your workout intensity during that hour so you are totally exhausted when you are finished.
These two changes alone could solve all of your problems. The thing is, the type of exercise you are doing could also be a problem. Are you exercising your muscles in isolation, or are you working groups of muscles all at once when you work out? Since you only have one hour to work out, isolation exercises are no longer going to be enough. You'll have to start focusing on doing compound exercises instead. These will require you to use several muscles at once every time you do a workout, and these 3 exercises will improve the results you are getting from your bodybuilding.
Exercise #1 - Hammer Curl (Good For Arms)
This exercise is great for building your biceps and forearms. The starting position is feet shoulder-width apart, body relaxed and your back straight. With your arms lying at your side, hold a dumbbell in each hand with your palms facing the body. Either alternatively or simultaneously, and without moving the position of your wrists, lift the dumbbells until they touch your shoulders. Hold for 5 seconds, then slowly lower your arms to your starting position.
Exercise #2 - The Deadlift (Ideal For Multiple Muscles)
The deadlift is very good for the hamstrings, quads, core and glutes. Start by standing in front of a dumbbell that is lying on its side. Extend your arms as you bend your knees while holding your back straight. Kneel down to pick up the end of the weight and then stand again while gripping the dumbbell. Hold that position, contract your muscles and then return the dumbbell to the floor.
Exercise #3 - The Bent Over Row (Shoulders, Back And Core)
The bent over row will work your entire back, core, and your shoulders. To get started, hold at least a ten pound dumbbell in each hand with your arms extended out in front of you. Bend your knees slightly and lean forward with your arms still hanging out. This is where you start this exercise. Go ahead and lift the dumbbells up to your chest while you contract your back and shoulder muscles. Hold for a few seconds, then slowly straighten your arms out again.
Bodybuilding for ectomorphs is actually quite simple now that you know exactly what you have been doing wrong. Perform exercises like the examples above in an intense sequence, eat the recommended amount of calories, and rest often to get that big bulky body you've been working for.
You are going to have to do something different to most of your gym buddies if you are ever going to overcome your body type. The first thing is to eat smaller meals, but eat more often. You should be consuming at least 3,500 calories per day if you want to gain weight and build muscle mass. Next, only train at the gym for one hour blocks, 3 days a week. To compensate, increase your workout intensity during that hour so you are totally exhausted when you are finished.
These two changes alone could solve all of your problems. The thing is, the type of exercise you are doing could also be a problem. Are you exercising your muscles in isolation, or are you working groups of muscles all at once when you work out? Since you only have one hour to work out, isolation exercises are no longer going to be enough. You'll have to start focusing on doing compound exercises instead. These will require you to use several muscles at once every time you do a workout, and these 3 exercises will improve the results you are getting from your bodybuilding.
Exercise #1 - Hammer Curl (Good For Arms)
This exercise is great for building your biceps and forearms. The starting position is feet shoulder-width apart, body relaxed and your back straight. With your arms lying at your side, hold a dumbbell in each hand with your palms facing the body. Either alternatively or simultaneously, and without moving the position of your wrists, lift the dumbbells until they touch your shoulders. Hold for 5 seconds, then slowly lower your arms to your starting position.
Exercise #2 - The Deadlift (Ideal For Multiple Muscles)
The deadlift is very good for the hamstrings, quads, core and glutes. Start by standing in front of a dumbbell that is lying on its side. Extend your arms as you bend your knees while holding your back straight. Kneel down to pick up the end of the weight and then stand again while gripping the dumbbell. Hold that position, contract your muscles and then return the dumbbell to the floor.
Exercise #3 - The Bent Over Row (Shoulders, Back And Core)
The bent over row will work your entire back, core, and your shoulders. To get started, hold at least a ten pound dumbbell in each hand with your arms extended out in front of you. Bend your knees slightly and lean forward with your arms still hanging out. This is where you start this exercise. Go ahead and lift the dumbbells up to your chest while you contract your back and shoulder muscles. Hold for a few seconds, then slowly straighten your arms out again.
Bodybuilding for ectomorphs is actually quite simple now that you know exactly what you have been doing wrong. Perform exercises like the examples above in an intense sequence, eat the recommended amount of calories, and rest often to get that big bulky body you've been working for.
About the Author:
Learn more about ectomorph bodybuilding at our website here. Then read this article on some of the best ectomorph strength training tips.
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