Workout

Chest exercises for ectomorphs. Secrets of proper training for skinny guys (ectomorphs), or How to get pumped up if you're skinny. I was the same

2. Back, Biceps, Legs, Abs

Seated lat pulldown 3 sets of 8 reps
Bent-over barbell rows 3 sets of 6 reps
Barbell curls for biceps 3 sets of 8-10 reps
Hammer curls with dumbbells 3 sets of 8-10 reps
Calf raises in the machine (or with dumbbells in hands) 4 sets of 12-15 reps
Leg raises lying on a bench 4 sets to the maximum

)

1. Chest, Triceps, Abs

Bench press 3 sets of 6-8 reps
Incline bench press 3 sets of 6-8 reps
Lying dumbbell flyes 3 sets of 8-10 reps
Dips 3 sets of 8-10 reps
Close grip bench press 4 sets of 6-8 reps
French bench press 3 sets of 8-10 reps
Triceps on the block 3 sets of 10-12 reps

2. Back, Biceps

3. Shoulders, Legs, Abs

Standing barbell chest press 3 sets of 8 reps
Seated dumbbell press 3 sets of 8-10 reps
Dumbbell swings to the sides 3 sets of 8-10 reps
Shrugs with a barbell 4 sets of 12-15 reps
Barbell squats 3 sets of 6-8 reps
Leg press 3 sets of 8 reps
Calf raises in the machine 4 sets of 12-15 reps
Lying leg raises 4 sets to the maximum

)

In this four-day split, a greater breakdown of some muscle groups was done, as well as working out all muscle groups except the back and legs twice a week. After each training day there is a rest day and after the end of the split there are 2 full days of rest. This promotes recovery and prevents you from falling into a state. This split is suitable for athletes who have been training for at least a year. This split is not suitable for beginners for two reasons:

Firstly, there is no need for such a targeted splitting of muscle groups (for example, each bundle of deltas is worked out in a separate workout).

Bent-over dumbbell arm extension 3-4 sets of 10-12 reps (light weight)
Triceps on the block 4 sets of 12-15 reps (light weight)
Lifting dumbbells in front of you 4 sets of 8-10 reps (medium weight)
Lifting the body on the bench 4-5 approaches to the maximum

2. Back, Biceps (light), Rear deltoids

Lat Pulldowns 4 sets of 6-10 reps
Bent-over barbell rows 3-4 sets of 6-8 reps
Horizontal block rows to the belt 3-4 sets of 8-10 reps
Deadlift 3 sets of 6-8 reps (or hyperextension 4 sets of 8-10 reps)
Concentrated dumbbell curls for biceps 3-4 sets of 10-12 reps (light weight)
Biceps curls on a block 3-4 sets of 10-12 reps (light weight)
Bent-over dumbbell swings 4 sets of 10-12 reps (medium to light weight)

3. Legs (heavy), Shoulders (heavy), Abs

Dumbbell press sitting or standing 4 sets of 8-10 reps
Dumbbell swings to the sides 3-4 sets of 8-12 reps
Dumbbell shrugs 3-4 sets of 10-12 reps
Barbell squats 3-4 sets of 6-8 reps
Leg press 3 sets of 8-10 reps
Leg extensions in the machine 3-4 sets of 10-12 repetitions
Leg curls in the machine 3-4 sets of 8-10 repetitions
Calf raises in a machine or with free weights 4 sets of 10-15 reps
Leg raises lying on a bench 4-5 approaches to the maximum

4. Triceps (heavy). Biceps (heavy), Pectoral muscles (light), Abs

Close grip bench press 3-4 sets of 6-10 reps
French bench press 3-4 sets of 8-10 reps
French seated dumbbell press 3-4 sets of 8-10 reps
Barbell curls for biceps 3-4 sets of 8-10 reps
Dumbbell curls for biceps 3-4 sets of 8-10 reps
Hammer curls 3-4 sets of 8-10 reps
Dumbbell Pullover 3-4 sets of 10-12 reps (medium to light weight)
Hummer Press 4 sets of 8-10 reps (medium to heavy weight)
Raising the body on the bench 4-5 approaches to the maximum

Training program for ectomorph (6 days)

A proven program for gaining muscle mass, suitable for ectomorphs. This program requires time, since you will need to train 6 times a week. The bottom line is that only one muscle group is pumped in one workout. The training is short, no more than 40 minutes, and one muscle group is trained once a week, that is, all the rules for training an ectomorph are followed.

Monday: chest

Bench press 4 sets of 6-8 reps
Incline bench press 4 sets of 6-8 reps
Lying dumbbell flyes 3-4 sets of 8-10 reps
Dips 4 sets of 6-8 reps (use additional weights)

Tuesday: back

Pull-ups or lat pulldowns 4 sets of 8 reps
Bent-over barbell rows 4 sets of 6 reps
Deadlift 3 sets of 6 reps

Wednesday: triceps

Thursday: biceps

Standing biceps curl 4 sets of 8-10 reps
Seated dumbbell curls for biceps 4 sets of 8-10 reps
Barbell curls with reverse grip, 4 sets of 8-10 reps

Friday: deltas

Standing barbell press from chest up 4 sets of 6-8 reps
Dumbbell swings to the sides 4 sets of 8-10 reps
Shrugs with a barbell 4 sets of 10-12 reps

Saturday: legs

Back squats 4 sets of 6 reps
Leg press in the machine 4 sets of 6-8 reps
Calf raises in the machine 4 sets of 10-12 reps

Sunday is a day off

You can do abdominal exercises every day. This training program for an ectomorph is not difficult, because during training you work only one muscle group and are not very exhausted. Use cheating to lift more weight. Weights should be close to maximum. Such that you cannot do more than the specified number of repetitions.

When training an ectomorph, every little detail is important. Poor nutrition, lack of sleep or improper training programs will not only slow down your muscle development but can also set you back.

Ectomorphs, as a rule, are the leaders in the speed of gaining strength, but they find it difficult to build large amounts of muscle. And yet Arnold Schwarzenegger, Flex Wheeler, Frank Zane are ectomorphs!

I myself belong to the tribe of “skeletons” and I know from my own example how difficult muscle growth is. But you can still get bigger and stronger if you want. Here I will give a number of training and nutrition tips that will help ectomorphs achieve great results.

// Use power exercises and heavy loads

You need heavy weights to work the deep muscle fibers. Don't waste time on isolated exercises - do the basic ones:

For legs - squats, deadlifts with straight legs, calf raises (standing, sitting, with a partner on your back);
For the chest - bench press with a barbell or dumbbells on an inclined bench;
For the back - pull-ups, barbell rows (any shape);
For shoulders - dumbbell or barbell presses forward, upward, arm raises with dumbbells to the sides;
For biceps - lifting barbells or dumbbells for biceps;
For triceps - close-grip bench press, dips or EZ-bar bench press.

Ectomorphs tend to train too fast. By slowing down the pace, you can achieve better results. The two best methods for increasing intensity are increasing the weight while increasing the rest between sets, and decreasing the weight while decreasing the rest. To force deep-lying fibers to grow, which is only possible with heavier weights, the rest between sets must be longer.

Keep your workout short and intense. This may seem like a contradiction, but by slowing down your speed, you'll get a better muscle pump in less time. From 20 to 40 minutes - and you can go home. Long-term strength training is contraindicated for you.

Monitor your condition very carefully. During periods of heavy training, a little overtraining is necessary in order for the muscles to grow. However, long overloads are deadly for an ectomorph. As soon as you notice symptoms of overtraining, reduce the load.

If you want, try Mentzer's "high-intensity system." In general, there are many techniques that allow you to train with great impact, spending a minimum of time on it. Choose what suits you - and go ahead.

// Rest long, sleep a lot

Accordingly, the rest between workouts should also be long enough. Never work a muscle group that has not yet recovered from the last time. For example, after intense strength training, I rest for two days, and after working my legs, sometimes three.

Ectomorphs have fast metabolisms, so they need 7-9 hours of sleep per night. Before bed, relax to relieve tension. Sleep disorders characteristic of an ectomorph occur due to excessive stimulation of the nervous system. This has a negative impact on recovery. Try not to sacrifice sleep unless absolutely necessary.

// Nutrition: eat, eat, eat!

Keep in mind that nutrition is no less important for muscle development than training! The biggest problem of ectomorphs is eating a lot of the “wrong” food and not eating often enough. Do a few simple things:

Eat 5-7 times a day and little by little, and do not gorge yourself at once;

Try to have a large breakfast so that your body receives as many nutrients as possible that were consumed during the night's sleep;

Find an opportunity to eat during breaks at work, after studying,
before training. Bring nutritious, protein-rich food with you;

If you cannot have a full meal, use a protein-carbohydrate shake or protein with some baked goods;

Increase your daily protein intake to 2.5-3 grams per kilogram of body weight per day;

An hour and a half before bedtime, take a portion of protein or eat something rich in protein (for example, low-fat cottage cheese);

Eat more complex carbohydrates (porridge, cereals, whole wheat pasta, barley, fruits, berries, vegetables, herbs) and dietary fiber (fruits, vegetables); limit sugars and easily digestible confectionery products;

Increase the fat content in the diet to 25-30 percent of total calories, giving preference to unsaturated fats (fish, nuts, seeds, poultry, fish oil, olive, sunflower oil);

Eat slower digesting foods (legumes, corn,
nuts, oatmeal, pasta);

Take multivitamin and mineral supplements;

Drink plenty of water - about 2 liters a day.

// Relax

Very often, ectomorphs are very active and are always on the run. For such people, stress is a big problem, as it leads to the release of the catabolic hormone cortisol. Excessive stress interferes with muscle growth and, in addition, weakens the cardiovascular system.

You should stop rushing and learn to relax. Try to spend at least 10 minutes a day alone with yourself, away from noise. Sit comfortably, relax, close your eyes, inhale through your mouth and exhale through your nose. Your muscles should be relaxed so that your limbs become heavy. Imagine the stress evaporating from your body. Nobody can bother you. You are in complete control of yourself.

// Reduce fuss

Due to your fast metabolism, your body processes the food it receives too quickly. Many ectomorphs complain that they cannot gain weight. This is understandable: they eat too little, exercise incorrectly and fuss too much.

If your goal is to become big, try to put aside all unnecessary worries. The body must rest well and absorb the nutrients it receives for rapid growth.

Of course, many of us combine several activities. However, by organizing your daily routine, you can get rid of wasted time. On weekends (if you have them) and in your free time, get plenty of rest.

Don't let your genetics stop you from achieving your goal. Be strong!

Don't despair. On the one hand, a fast metabolism prevents effective weight gain, but with the right approach, you can turn these “disadvantages” into advantages. For example, with the right diet and training, ectomorphs have a number of advantages, the main one of which is the gain of lean muscle mass. Frankly speaking, an ectomorph (hard gainer) has the best chance of becoming the owner of an aesthetically athletic figure. A striking example of this is Flex Wheeler, Frank Zahn, Dexter Jackson and others. You will need an effective training program for ectomorphs, provided here.

So, let's take a closer look at the training program. In my opinion, three workouts per week will provide optimal recovery and gains in muscle mass and strength. We work each muscle group once a week, not counting indirect load. The main attention should be paid to large muscle groups (LEGS, BACK, CHEST) and basic exercises. Training should be intense and last no longer than 50-60 minutes. For each muscle group you need to do 4-8 sets of 6-10 repetitions, this will ensure the maximum possible progress. It is for the ectomorph that the rule “more is not better!” is very important.

Now I’ll give you an example of a three-day weight split program for an ectomorph. The most important “mass-building” exercises are squats with a barbell on the shoulders, deadlifts and bench presses. They should always be performed first at the beginning of the workout, when you are still full of strength. The remaining exercises can be swapped from time to time and replaced with others to avoid muscle adaptation. For example, in one workout you do a bent-over barbell row, and in the next you replace it with a T-bar row or a dumbbell row with one arm. For maximum results, I advise you to use sports nutrition. With it, you can “close the holes” in your diet and provide your body with all the necessary nutrients for muscle growth. When training for weight, it is very important that the amount of energy received from food exceeds the amount expended. Remember, if your muscles are not growing, then most likely the problem lies in NUTRITION, not a training program. Increase your calories until your muscles begin to grow. Nutrition is the main anabolic! You can order an individual training and nutrition program on the website with detailed instructions and recommendations.

THREE-DAY WEIGHT SPLIT FOR ECTOMORPH

MONDAY - (LEGS/shoulders)

1) Squats with a barbell 4x6-10

2) Leg press in the 4x8-10 machine

3) Standing barbell press from the chest or behind the head 4x8-10

4) Barbell row to the chin 3x6-10

WEDNESDAY - (CHEST/TRICEPS)

1) Bench press 4x6-10

2) Incline dumbbell press 3-4x8-10

3) Dips with emphasis on triceps 3-4x8-10

4) French bench press or standing 3x6-10

FRIDAY - (BACK/Biceps)

1) Wide grip pull-ups (with weights) 4x6-10

2) Deadlift 4x6-8

3) Bent-over barbell row or T-bar row 3x8-10

4) Lifting the barbell for biceps 3x8-10

Notes

This is a basic mass training program, so exercises for the abs, calves, forearms, etc. I don't recommend including it here. But, if necessary, you can perform them on any day convenient for you, but no more than once a week, while keeping track of the total training time. It should not last more than one hour. The longer you train, the more fatigue accumulates and stress increases. As a result, the body produces large amounts of cortisol and other stress hormones, which contribute to the breakdown of muscle tissue, impair subsequent recovery and suppress anabolism, which ultimately inevitably leads to stagnation and overtraining. Therefore, the total training time should be between 40-60 minutes, depending on the intensity. As soon as you feel a sharp loss of strength and extreme fatigue, it is better to immediately complete the workout. Don't make things worse. The body needs to rest and recover. How to quickly gain muscle mass is described in detail

People with a naturally thin physique need to be especially careful when choosing not only exercises, but also changing their own eating habits. You need to start being much more meticulous about rest, sleep, and physical activity in general. Otherwise, you won't be able to become bigger and stronger.

The speed and effectiveness of the process of gaining muscle mass depends on, which determines physiological characteristics that cannot be changed. An ectomorph, unlike an endomorph and a mesomorph, requires much more time and effort to build muscle.

A person with a thin physique needs to clearly and clearly understand that the final result of training is already predetermined. It is impossible, having the structure of Apollo, to turn into Hercules. This does not make the ectomorph worse. Both Hercules and Apollo were considered the standard of male physique in Ancient Greece, but only in different weight categories.

Being a typical mesomorph, Hercules could easily have become fat and look completely shapeless if not for his such an active lifestyle. Apollo, who is an ectomorph, thanks to an increase in muscle mass, acquired a form that became a true example of a male body.

Ectomorphs are no worse than endomorphs and mesomorphs. They can also have a beautiful and sculpted body, but not fall into the category of super heavyweights. The maximum achievable weight if anabolic steroids are used is 90-95 kg. This is not a reason to be upset. Even with a weight of no more than 90 kg, ectomorph athletes look much better than jocks weighing 150 kg.

This is a vivid example of an ectomorph athlete who, with his perseverance, achieved incredible results. He was awarded the title of Mr. Olympia eight times among athletes in the weight category up to 90 kg. His figure represents an example of an aesthetically beautiful physique and is a goal that can be achieved through hard training.

Athletes with an ectomorphic physique, as noted earlier, can become a real Apollo, but they will have to train much harder and longer than mesomorphs and endomorphs. The latter, by the way, will not make Apollos. Gaining muscle mass will be very difficult, but for a purposeful person who is not afraid of difficulties, nothing is impossible.

Don't worry about genetics. Ectomorphs also have advantages over people with endomorphic and mesomorphic body types:

even a small increase in muscle becomes immediately noticeable, which, of course, becomes an incentive for further training;
the ability to consume a huge amount of calories without any worry about the appearance of excess fat, which endomorphs and mesomorphs cannot afford.

The main thing is to use your potential correctly, to competently approach the organization of the training process and your own nutrition.

A strength training program for lean people is completely different from the workouts offered by most bulking manuals and guides, which are mostly aimed at those who tend to gain muscle quickly. The duration of classes and the number of repetitions recommended by such resources are not suitable for ectomorphs.

Distinctive features of the training program for an ectomorph

To get the desired result, you need to clearly understand the principles by which strength training is built:

Duration of classes

You need to train from 60 to 90 minutes. Exercising for a longer period of time can lead to the opposite result. The muscle tissue of ectomorphs does not have a high reserve of endurance. They not only stop growing due to excessive load, but also begin to lose weight.

Frequency of training

Determined by individual image and lifestyle. If your daily routine does not involve high physical activity, you can visit the gym four or even five times a week. Ectomorphs engaged in physical labor should limit themselves to three activities.

Muscle development

Each individual muscle group is trained only once every seven days. Otherwise, muscle tissue will not have time to recover.

Number of approaches

Ranges from three to four. Multi-approach training for ectomorphs is prohibited. Violation of this rule leads to catabolism, a process in which the breakdown of muscle fibers begins.

Number of repetitions

For large groups it is 6-8, and for small groups it is 8-10. Ectomorphs should not do more than 10 repetitions, with the exception of exercises to pump the trapezius muscles and lower legs.

Rest between sets

Must be within 1-2.5 minutes. If you perform heavy approaches, you can pause longer. There's no need to rush. Recovery between separate sets is important for an ectomorph.

Basic and isolated exercises

The former are the basis of the entire training program, and the latter are used in minimal quantities.

Number of exercises

Three exercises are performed for large muscle groups, and two for small ones. An exception is made during a split, when the entire workout is devoted to working only one muscle group.

Goal of training

Working out two muscle groups in one session. A three-day split is perfect.

An ectomorph requires short training with a small number of repetitions of exercises and good rest between individual approaches.

Recovery after training

On rest days between visits to the gym, it is necessary to limit physical activity. It is not recommended to run, play football, and so on. Otherwise, energy will be burned rather than accumulated.

To fully recover, you need to sleep at least 8 hours. People who like to take a nap during the day should definitely sleep for 40-50 minutes, but no more.

You need to eat at least five to six times a day. Portions should be small. Feelings of hunger should not be allowed to arise. Otherwise, the body will switch to a mode of burning muscle tissue in order to obtain the necessary substances. The fat layer is always broken down first. It is negligible or completely absent in the ectomorph. Consequently, muscle cells immediately begin to split.

You need to have as much breakfast as possible. This is the first and most important part of the diet for the day. It is recommended to eat porridge for breakfast. It can be anything. The main thing is to like it and bring pleasure. It can be varied with boiled meat.

What happens if the diet is not followed?

If an ectomorph, even with eight hours of sleep, wakes up at 7 am and does not have a hearty breakfast or refuses to eat at all, then a full meal is postponed to lunch, which can be at noon or 13.00. Thus, taking into account the time spent in sleep, the body does not receive the elements necessary for normal functioning for 13-14 hours.

The body cannot wait until lunch. He begins to look for a source to obtain the substances required to maintain functionality. And, since the ectomorph has practically no fat deposits, muscle tissue immediately begins to break down. There will be no muscle growth with such a diet. Therefore, you should not skip breakfast.

How to avoid burning muscle mass?

Late night snacks are welcome. Taking a gainer can help prevent burning and start the process of building muscle cells. It is drunk in between main meals. The main thing is to reduce the portion recommended in the instructions for the supplement by half.

An ectomorph has a very fast metabolism. It is the reason that food entering the body is quickly absorbed and processed. To slow down the process, slowly digestible foods are included in the diet. Before going to bed, you can eat cottage cheese or drink a slowly digestible protein such as casein.

Pharmaceutical support to help the ectomorph

The main problem of an ectomorph is the limitation of muscle mass gained. Getting into athletic and fit shape can be quite simple, but acquiring impressive amounts of muscle sometimes remains an unattainable dream. You can achieve your cherished goal only with the use of.

It makes no sense to limit yourself to only oral anabolic steroids. These drugs for ectomorphs show their effectiveness when used together with injections. Most often they take "Nandrolone" and "". This combination is classic. If you consider alternative options, you can try “ ” + “ “.

The ectomorph athlete is not suitable for typical courses and preparations designed for drying and gaining relief. Otherwise, there will be no increase in muscle mass. Drostanolone, known under the trade name "Masteron", and Winstrol ("Stanozol") must be abandoned.

Ectomorph training - two-day split

1. Chest, Triceps, Shoulders, Abs

Bench press 3x6-8
Dips 3x10
Close grip bench press 3x6-8
French bench press 3x8-10
Standing chest press 3x8-10
Raising the body on the bench 3-4 sets to the maximum

2. Back, Biceps, Legs, Abs

Bent-over barbell row 3x6
Deadlift 3x6
Barbell curls for biceps 3x8-10
Hammer curls with dumbbells 3x8-10
Squats with a barbell 3x6-8
Toe raises in the machine (or with dumbbells in hands) 4x12-15
Leg raises lying on a bench 4 sets to the maximum

Ectomorph Training - Three Day Split

1. Chest, Triceps, Abs

Bench press 3x6-8
Incline Bench Press 3x6-8
Lying dumbbell flyes 3x8-10
Dips 3x8-10
Close grip bench press 4x6-8
French bench press 3x8-10
Triceps on a 3x10-12 block
Raising the body on the bench 4-5 approaches to the maximum

2. Back, Biceps

Seated chest row 3x8
Bent-over barbell row 3x6
One-arm dumbbell row 3x6-8
Deadlift 3x6
Barbell curls for biceps 4x8-10
Dumbbell curls for biceps with supination 3x8-10
Barbell curls for biceps with an overhand grip 3x8-10

3. Shoulders, Legs, Abs

Standing chest press 3x8
Seated dumbbell press 3x8-10
Dumbbell swings to the sides 3x8-10
Shrugs with barbell 4x12-15
Squats with a barbell 3x6-8
Leg press 3x8
Toe raises in the simulator 4x12-15
Lying leg raises 4 sets to the maximum

Ectomorph Training - Four-Day Split

Focuses on the splitting of individual and all muscle groups, with the exception of the back and legs. The latter are given two training days. The training cycle involves a rest day after each workout. When the entire split is completed, it takes two days to recover.

It is not recommended for beginners to train with this program. It is intended for athletes who have already been involved in strength training for at least a year. This is due to two factors:

a beginner does not need targeted splitting of muscle groups, since each delta bundle, for example, is worked out in a separate lesson;
Lack of proper preparation for a high load can, even with good rest, cause overtraining, which can lead to a complete refusal of further training.

First day

On the chest, front delts, abs, triceps:

bench press 3-4 sets (6-8);
Bench press on an incline bench for 3-4 sets (6-8);
lying dumbbell flyes 3-4 sets (8-10);
bench press in the Hammer simulator for pumping for the pectoral muscles, 4 sets (10-12);
Bent-over arm extension with a light dumbbell, 3-4 sets (10-12);
triceps on a block with light weight, 4 sets (12-15);
lifting medium dumbbells in front of you for 4 sets (8-10);
lifting the body on the bench 4-5 (maximum).

*If there is no Hummer in the gym, do any isolated exercise on the pectoral muscles.

Second day

Working out the rear deltoids, back, biceps

Run:

traction of the upper block towards the chest 4 approaches (6-8);
Bent-over barbell rows 3-4 sets (6-8);
horizontal block pull to the waist area 3-4 approaches (8-10);
deadlift 3 sets (6-8) or hyperextension 4 sets (8-10);
concentrated biceps curls with a dumbbell 3-4 sets (10-12);
light weight biceps pull-ups 3 or 4 sets (10-12);

The third day

Workout for the abs, heavy for the legs and shoulder girdle

Comprises:

dumbbell presses standing (sitting) 4 sets (8-10);
swings to the side with dumbbells 3-4 sets (8-12);
shrug with dumbbells 3-4 approaches (10-12);
squats with a barbell 3-4 approaches (6-8);
leg press 3 sets (8-10);
leg extensions in the machine 3-4 approaches (10-12);
calf raises with free weights or in a machine 4 sets (10-15);
leg curls in the machine 3-4 approaches (8-10);
leg lifts from a lying position on a bench 4-5 approaches (maximum possible number of repetitions).

Fourth day

Heavy load on biceps and triceps, light on chest, normal on abdominal muscles

Run:

bench press with a narrow grip 3-4 sets (6-8);
French press sitting with a dumbbell and lying down, 3-4 approaches (8-10);
dumbbell and barbell lifts 3-4 sets (8-10);
Hummer press 4 sets (8-10);
body lifts on a bench 4-5 approaches (maximum);
pullover with dumbbell 3 or 4 sets (10-12);
hammer curls from 3 to 4 approaches (8-10).

Ectomorph Training - Six-Day Split

A time-tested technique that is perfect for naturally thin ectomorphs. The only drawback is the duration of the training, which requires you to have free time every day. It is much more convenient to start borrowing on Monday. This allows you to finish the entire training by Sunday and have a good rest, which is especially important for those people whose activities are in one way or another connected with certain loads that can interfere with the proper recovery process.

The main feature of this training is isolation. Each gym visit in the program targets one single muscle group. This is ideal especially for beginners. No difficulties. You just need to go to the gym and work on the muscles that correspond to a particular day.

Regarding time, one lesson will take 40 minutes. This is another plus of the training, which fully meets one of the main requirements for training an ectomorph - no overtraining or long sessions.

Monday: Chest (Pectoral exercises)

Bench press 4x6-8
Incline Bench Press 4x6-8
Lying dumbbell flyes 3-4x8-10
Dips 4 sets of 6-8 reps (use additional weights)

Tuesday: back (Exercises for back muscles)

Pull-ups or lat pulldowns 4x8
Bent-over barbell row 4x6
Deadlift 3x6

Wednesday: Triceps (Triceps Exercises)

Close grip bench press 4x6-8
French bench press 4x8
French press sitting with a dumbbell with two hands 4x8

Thursday: biceps (Biceps exercises)

Standing biceps curl 4x8-10
Seated dumbbell curls for biceps 4x8-10
Raising the barbell for biceps with a reverse grip 4x8-10

Friday: deltoids (shoulder exercises)

Standing barbell press from chest up 4x6-8
Dumbbell swings to the sides 4x8-10
Shrugs with a barbell 4x10-12

Saturday: legs (Exercises for leg muscles)

Squats with a barbell on the shoulders 4x6
Leg press in a 4x6-8 machine
Toe raises in the simulator 4x10-12

Sunday is a day off

At the same time, abdominal exercises can be done daily. This is due to the fact that the program, created specifically for ectomorphs, is not complex and exhausting. When lifting heavy weights, it is acceptable and even recommended to use cheating in order to lift the weight close to the maximum. The main thing is to make it impossible to do more repetitions than recommended.

Conclusion

There are many advantages to being an ectomorph. They do not gain excess fat, but it is very difficult for thin people to build up decent muscle mass. The slightest deviation in nutrition and an incorrectly chosen training program can not only significantly reduce progress, but also quickly erase most of the results that an athlete with a thin physique has already achieved. Therefore, you need to pay close attention to nutrition, rest, and training.

If your physique is ectomorphic, then this is not a death sentence for a novice athlete and you can engage in bodybuilding. The training program for an ectomorph beginner in bodybuilding will help you with this.

If you were born with a thin physique, this does not mean that you will have to walk around with a skinny body for the rest of your life. Find out how and how much an ectomorph needs to train in order to build beautiful muscles on a “skin and bones” body.

Ectomorphs tend to remain “thin and loud” even when consuming a lot of calories, and they have a hard time gaining muscle mass. However, difficult does not mean impossible. We'll tell you how to do it.

On thematic websites and forums you can often find desperate questions from those who happened to be born ectomorphs:

— How can an ectomorph build muscle?
— I have a hard time building muscle - how can an ectomorph overcome bad genetics?
— I train constantly, but my muscles don’t grow. How much does an ectomorph need to train?!

This problem can often lead to near despair, but ectomorphs need to remember that this may be part of their problem: constant stress is also not conducive to muscle growth. If you are an ectomorph, get ready for quite a long and gradual work on yourself. And don’t get discouraged by looking at the biggest jocks in the gym - set realistic goals for yourself, and go towards them without stopping.

Training program for a beginner ectomorph

Ectomorphs need to train a little differently than those who are naturally stockier and bulkier. The main rule of training for an ectomorph is that his training should not be long, intense and frequent. More precisely, sufficient - usually three times a week. In this case, the following rules must be observed.