Having bodybuilding success if you have an ectomorph body can be a real struggle if you don't have the right knowledge. Chances are that if you are reading this article, you are here because you not seeing the kind of results you'd like to see at the gym. We're going to start to fix that problem right now.
Since you have a disadvantage when compared to all of your gym buddies, you are going to have to do something different if you what to overcome your body type. The first step is to eat smaller meals more often. Ectomorphs should consume about 3,500 calories per day if you want to have any chance of gaining weight and muscle mass. The second step is to only visit the gym for one hour at a time, 3 days per week. But increase the intensity of your workout during that hour until you are completely exhausted at the end of the session.
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 - The Hammer Curl (Great For Arms)
This exercise targets muscles in both the forearms and biceps. Start with your feet about shoulder-width apart. Relax all of your muscles while keeping your back straight. Your arms should be to the side with a dumbbell in each hand, palms facing the body. Either alternatively or simultaneously lift the dumbbells until they reach your shoulders, your wrists should not move during this process. Hold for a brief period and then slowly return to starting position.
Exercise #2 - The Deadlift (Ideal For Multiple Muscles)
The deadlift is a very good exercise that works out the core, hamstrings, quads, and glutes. Stand in front of a dumbbell placed on its side. Hold your back straight and extend your arms as you bend your knees, then kneel down to pick up the end of the weight. Return to the standing position while gripping the dumbbell until you are back to your starting position. Hold and contract your muscles and then place the dumbbell back on the floor. Repeat several times.
Exercise #3 - The Bent Over Row (Core, Back And Shoulders)
The bent over row works the entire back, core, and shoulders. To start, hold a ten pound dumbbell in each hand with your arms extended in front of you. Slightly bend your knees and lean forward with your arms still hanging out. This is your starting position. Now lift the dumbbells up to your chest as you contract the muscles in both your back and shoulders. Hold and then slowly straighten your arms back out.
Bodybuilding for ectomorphs can actually be quite simple once you work out what you have been doing wrong. If you do exercises like these with intensity, eat the right amount of calories, and take regular rest breaks, you should be able to get that big bulky body you've been aiming for.
Since you have a disadvantage when compared to all of your gym buddies, you are going to have to do something different if you what to overcome your body type. The first step is to eat smaller meals more often. Ectomorphs should consume about 3,500 calories per day if you want to have any chance of gaining weight and muscle mass. The second step is to only visit the gym for one hour at a time, 3 days per week. But increase the intensity of your workout during that hour until you are completely exhausted at the end of the session.
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 - The Hammer Curl (Great For Arms)
This exercise targets muscles in both the forearms and biceps. Start with your feet about shoulder-width apart. Relax all of your muscles while keeping your back straight. Your arms should be to the side with a dumbbell in each hand, palms facing the body. Either alternatively or simultaneously lift the dumbbells until they reach your shoulders, your wrists should not move during this process. Hold for a brief period and then slowly return to starting position.
Exercise #2 - The Deadlift (Ideal For Multiple Muscles)
The deadlift is a very good exercise that works out the core, hamstrings, quads, and glutes. Stand in front of a dumbbell placed on its side. Hold your back straight and extend your arms as you bend your knees, then kneel down to pick up the end of the weight. Return to the standing position while gripping the dumbbell until you are back to your starting position. Hold and contract your muscles and then place the dumbbell back on the floor. Repeat several times.
Exercise #3 - The Bent Over Row (Core, Back And Shoulders)
The bent over row works the entire back, core, and shoulders. To start, hold a ten pound dumbbell in each hand with your arms extended in front of you. Slightly bend your knees and lean forward with your arms still hanging out. This is your starting position. Now lift the dumbbells up to your chest as you contract the muscles in both your back and shoulders. Hold and then slowly straighten your arms back out.
Bodybuilding for ectomorphs can actually be quite simple once you work out what you have been doing wrong. If you do exercises like these with intensity, eat the right amount of calories, and take regular rest breaks, you should be able to get that big bulky body you've been aiming for.
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