Read Brad’s study here: The mechanisms of muscle hypertrophy and their application to resistance training. And read Brad’s full research PDF here. Don’t Fall for These Ectomorph Myths – Fitness, hypertrophy, hard gainer, Ectomorphs were thought of as fragile and breakable, so infrequent training was . “I’m very proud to let you know that your ectomorph program did work with me! I should have read your articles and spend more time on internet before doing.

Author: Mazulabar Gukinos
Country: Brunei Darussalam
Language: English (Spanish)
Genre: Career
Published (Last): 2 May 2004
Pages: 284
PDF File Size: 2.24 Mb
ePub File Size: 18.35 Mb
ISBN: 659-7-78543-448-9
Downloads: 8249
Price: Free* [*Free Regsitration Required]
Uploader: Milkree

Just think about it, if you eat a triple cheeseburger from Wendy’s you are getting around 50g of protein, but you are also getting a whopping amount of calories that will go along with that, that you will not get from eating hypertropjy standard chicken and rice meal.

Hypertrophy Training For The Ectomorph: Program Design And The 10-8-6-15 Program

Ectomorphs are characterized by rhe following qualities: Men notice how much other men lift, but women don’t tarining a rat’s ass. Push-pull-legs is superior for any goal. How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt.

Some of the most impressive physiques to ever grace a cover of a muscle magazine started out as painfully skinny, so don’t use your body type as an excuse — follow the rules and get after it!

Focus on putting as much force as you can into the ground before you rip the bar off the floor and make sure to achieve a full hip extension at the top.


So while Frank and Flex show that being an ectomorph isn’t exactly a physique death sentence, problems can occur when determined ectomorphs try to adopt the same training and nutritional approaches as the more gifted mesomorphs.

Alternate Incline Dumbbell Curl. The fact that he is still skinny means he is still at a young “training age” regardless of his chronological age.

Perform 8 reps, rest. When you walk into a room, do people think you’re riding a stork?

Hypertrophy Training For The Ectomorph: Program Design And The Program

What makes you fat? I’ve read your article about shoulder workouts as well as many others, and I have a question.

To put it bluntly, the high-volume, 12 exercise, set split routines seen in bodybuilding magazines don’t work for ectos. If you’re doing this many exercises for the chest with a rep scheme of on each exercise, then you’re overtraining!

Go back to the bench after you’ve first built up some decent strength on the floor. With a quality workout program ectomprph sufficient calories, most ectomorphs will find it possible to put on some quality mass with the added benefit of maintaining a relatively low body fat percentage.

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. I’m glad it worked well for you, Kevin. Here is a good workout program for the ectomorph sticking to a majority of compound, free-weight movements.

What Is The Best Workout For An Ectomorph?

ghe It is going to be important that an ectomorph eats at least every 2. Or is it just calories in, calories out? Even if that’s true, by working out my deltoids I will also work my trapezius muscles as well, even if I don’t want to.


What my journey has taught me is that ectomorphs can build a respectable physique with the right approach. It doesn’t do you any good to be in the gym for an hour and a half when you could accomplish all you really need in 45 minutes.

To put on serious mass you need a lot of all the macronutrients, not just protein. The quality of food you eat? And the ectomorph definitely needs to tackle the heavier weights in order to gain size. Wide-Grip Lat Pulldown or Pull-ups.

Grow, Ectomorph, Grow | T Nation

Hopping onto the right training program is only half the battle for the eternal ectomorph. In four years, I built myself to over pounds and competed in a bodybuilding competition. Since strength training also burns calories, I am only going to recommend a 3-day split, with an optional shock technique day incorporating supersets.

View The Other Responses! For those of you ectomrph aren’t familiar with the term, peacocking is the “ostentatious dress or behavior employed by a man in an attempt to impress women” In the presence of women, particularly attractive women, men tend to puff themselves up when working ectommorph. Many endomorphs must perform cardiovascular exercise for minutes at least 5 days a week to lose enough body fat to appear defined.

What is the best ror for an ectomorph?