Ectomorphs are inherently skinny people. If you're an ectomorph it means you have a small frame and can probably fit your thumb and middle finger around your opposite wrist and then some. Most ectomorphs are also pretty long and lean. They have fast metabolisms which makes gaining weight difficult because they burn so many calories at a resting rate. That said, ectomorphs are able to put on weight if given enough time.
Here are some good workout basics for ectomorphs:
1. You need to go to the gym at least three times a week. I recommend this because it'll give you time to recover but will also allow you to consistently hit your muscles. You don't need to do a split because you should be able to recover faster with your faster metabolism.
2. Use compound lifts with good form, medium reps and medium sets. That means you should work in the 4-6 rep range and do 3-5 sets per exercise. I don't recommend doing too many exercises because that's just overkill. You probably shouldn't spend more than 45 minutes in the gym on any given day. But when you do go you have to make sure you're killing yourself and breaking a sweat.
3. The ectomorph needs to condition his nerves so that he can be more effective in lifting weights. That means when starting out you'll actually want to do fewer reps and work on building up neurological paths so that your muscles can all fire at the same time when lifting a heavy weight. This is essential to your workout plan and I recommend doing this for a week or two every six weeks.
4. Do not neglect your lower body. A lot of people neglect their lower body and never do squats or anything like that. You're just hurting yourself; not only will you be weaker, but your overall gains will be halved and you'll actually see a decrease in the rate at which you build upper body muscle also. That's because lower body exercises, specifically squats, are stressful and cause the body to release hormones which can help rebuild tissue at a faster rate.
Here are some good workout basics for ectomorphs:
1. You need to go to the gym at least three times a week. I recommend this because it'll give you time to recover but will also allow you to consistently hit your muscles. You don't need to do a split because you should be able to recover faster with your faster metabolism.
2. Use compound lifts with good form, medium reps and medium sets. That means you should work in the 4-6 rep range and do 3-5 sets per exercise. I don't recommend doing too many exercises because that's just overkill. You probably shouldn't spend more than 45 minutes in the gym on any given day. But when you do go you have to make sure you're killing yourself and breaking a sweat.
3. The ectomorph needs to condition his nerves so that he can be more effective in lifting weights. That means when starting out you'll actually want to do fewer reps and work on building up neurological paths so that your muscles can all fire at the same time when lifting a heavy weight. This is essential to your workout plan and I recommend doing this for a week or two every six weeks.
4. Do not neglect your lower body. A lot of people neglect their lower body and never do squats or anything like that. You're just hurting yourself; not only will you be weaker, but your overall gains will be halved and you'll actually see a decrease in the rate at which you build upper body muscle also. That's because lower body exercises, specifically squats, are stressful and cause the body to release hormones which can help rebuild tissue at a faster rate.
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