The ectomorph is still a newbie. Men will consciously or subconsciously work out harder when an attractive woman is nearby. Do you have any suggestions or advice about any of this?" You end up training each body part only once or twice a week. Eat a lot and eat often. If you're doing this many exercises for the chest with a rep scheme of 10-8-6-15 on each exercise, then you're overtraining! In fact, you may have been doing the program, never the realizing the name: it's Vince Gironda's 10-8-6-15 program. However, try working out with a conflicting body type to push your own progress in your naturally weak areas. He needs to practice and warm up on the movement with higher reps before tackling heavier and heavier weight. Beware of overtraining. Do some farmer's walks as well. The ectomorph body type is often described as having a flat chest, small shoulders, and thin waist. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. That won’t cut it for us skinny guys, ectomorphs, and hardgainers. If you're an ectomorph, then you should be concentrating on one exercise per body part and that's it. The fact that he is still skinny means he is still at a young "training age" regardless of his chronological age. Not less. ENDOMORPH. Ectomorph Ab Workout. Here are some common dietary mistakes many skinny men make when trying to build muscle mass: This is such a basic thing, but most skinny g… So if you're an ectomorph looking to pack on some size, then you probably picked up a copy of MuscleMag or Arnold's Encyclopedia of Bodybuilding and started doing the routines in there. And the growth of the trapezius makes your shoulders look narrow, because it gives your shoulders an angle to the ground rather than being nearly parallel to, Q: "I have recently come out of a lay off from training. Three Mechanisms of Muscle Growth . Just take a shoulder width grip. Although it's another obstacle in the way, an ectomorph can achieve their dream physique with some hard work and dedication.What is the best workout for an ectomorph? Because many ectomorphs are narrow, their stomach size may seem small for how much energy they need to consume. workout correctly the first time, every time. I know what you're thinking: "If this pyramid program is so effective, and I've been doing it all this time, why aren't I huge?". For one thing, most people take the "everything and kitchen sink" training approach that they see in magazines. In order to tackle the heavy weights, the ectomorph must rest longer than normal between sets. On rest days reduce the carbs to 7g. Strive to eat the 3 square meals (breakfast, lunch and dinner) and 2-3 snacks in between. Do some fat bar training if you have access to that equipment. The basic functionality for ectomorph’s is getting enough rest in between workouts. + with in-depth instructional videos. Although the original Hypertrophy Training for the Ectomorph workout takes care of intra-workout periodization (10-8-6-15), the program didn’t address periodization over a longer meso-cycle. During your hypertrophy phase, assess where you're lacking from a muscular development standpoint and make fixing that a priority. If you are not eating 5-6 meals spaced evenly throughout the day, then you really are not doing enough to gain weight. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. The combination results in the formation of what’s known as “table leg calves”. Train primarily in the 4-6 rep range at 80-85% of your 1 rep max. Avoid injury and keep your form in check It is not a new program. When it comes to training for the ectomorph, he has to train just enough to stimulate growth. -Johann My Answer: For dead hang time, it's more about isometric strength, or holding yourself in a static position. I have been doing it for a month or so now, but I have been changing it up from 10-8-6-8 to 10-8-6-6, which I am currently doing. Three times a week is best. Ectomorph Nutrition This is great for intermediate and advanced lifters, but it sucks for beginners and ectomorphs. 2) Dead Hang Form- The easiest way to hang is to let your arms and body hang straight down. Perform 8 reps, rest. ... Ectomorphs should rest a day or two between workouts. 6 Box squats can be a very hip-dominant movement when done correctly, as you're forced to sit back to a physical point. With the conventional squat (for ectomorphs), there's … Dietary supplements for ectomorphs. I have a very slim body (56 kg, 172 cm tall, 24 year old male) and very narrow shoulders. Recommended Workouts for Ectomorphs: Muscle & Strength Full Body Workout Routine; The Total Package: A Full Body Strength & Hypertrophy Workout Men are drawn to the hour glass figure of a woman, whereas women are drawn to a man's shoulder to waist ratio. After that, gains are pretty much attributed to hypertrophy, or "increase in muscle size." […] Focus on training that muscle group multiple times a … My muscles just do not seem to have that juice and fire power that they did 5 weeks ago. I now know what I want to put all of my training toward: I want to have the longest dead hang time possible. You should sleep for at least 8 hours each night, take occasional naps and include more rest days in your weight training program. All exercises work muscle, but not all exercises BUILD muscle. Hypertrophy Training For The Ectomorph: Program Design & The 10-8-6-15 Program! Already have a Bodybuilding account with BodyFit? By far, the most reader questions I get are from ectomorphs who want size: A lot of these kids sound almost frantic, and this in part lies the problem: too much stress (whether mental or physical) is not good for muscle growth. What we have explained is the right workout regime and diet for ectomorphs; as long as you rest sufficiently, artificial supplements aren’t necessary. I’d say that ectomorphs have the best chance to get super shredded and pristine abs that people respect and want. The width of my shoulders is only two times of the width of my head (1/2). And the ectomorph definitely needs to tackle the heavier weights in order to gain size. He does personal training along with writing to help those who need it. Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types. An ectomorph diet should consist of around 50-60% carbs, so make sure you go with high-quality carbs such as vagatables, legumes, nuts and seeds designed to fuel your body in the long term.. To make sure your weight gain is stable and healthy, eat starchy carbs like brown rice, potatoes, sweet potatoes, and quinoa. The 10-8-6-15 program is self-explanatory. Limit your sets to 4-5 of one exercise for each body part. I know it has a lot to do with genetics, but how much exactly can you add to your shoulder size by workout? For ectomorphs, simplicity and consistency are the way to go. For example, as a tall skinny guy more inclined to hypertrophy work try working out with a shorter more solidly built guy who prefers compound strength-oriented lifting. An ectomorph workout is a training program designed to build mass for skinny individuals. Don’t Fall for These Ectomorph Myths – Fitness, hypertrophy, hard gainer, Ectomorphs were thought of as fragile and … Don't risk doing a workout improperly! Q: "I have been doing the pyramid workout for a bit now.I haven't been doing the 10-8-6-15 the whole time. Genetics can be the nightmare of a “hardgainer” looking to pack on muscle mass. With over 200 photos, High Tension Exercises for Muscular Growth, Hypertrophy Training for the Ectomorph 2.0, 8 Simple Exercises to Emulate the Gymnast, Targeting the Deltoids, Minimizing the Traps, SPV5: High Tension Exercises for Muscular Growth. I checked this ratio by measuring photos of a man with broad shoulders, and this ratio is usually 1/3. Of these three general body types, ectomorphs tend to have the most challenges in putting on muscle. Remember what I said about high frequency training for newbies? I heard from almost everywhere that you can get wider shoulders by working out. Ectomorphs need to have a majority of their workout plan including compound lifts, not hypertrophy lifts. Although programs such as 10x10 and 5x5 work great for the other body types, the ectomorph responds better to a pyramid of reps instead of a constant rep scheme. Someone told me that you can add 2 centimeters to each side at a total of 4 cm maximum. The classic ectomorph body type is infamous for staying thin and lean to the point of being skinny despite attempts at proper diet and resistance training. The ectomorph has a limited capacity for stress, so it's best not to overtrain with many sets of many different exercises. You can train the calves for conditioning purposes forever, but if you don’t see noticeable growth after a fair amount of time (6-8 months), you’d be wasting your time if hypertrophy is your goal. And read Brad’s full research PDF here. You see many endomorphs end up with other endomorphs and ectomorphs with ectomorphs. In terms of caloric make up during the bulking phase, about 25% of the calories should come from protein, 25% from fat and 50% from complex carbohydrates . The muscle growth formula is very simple – it boils down to intense weight training + proper nutrition + sufficient rest= muscle growth. [WEAR MY CLOTHING] [E-MAIL LIST FOR APPAREL] PULL ROUTINE A T-Bar Row 6-8 Reps 4 Sets B Pulldown 8-10 Reps 4 Sets C One Arm Row 8-10 Reps 4 Sets D Hammer Curls [FOLLOW ME ON INSTAGRAM] [SUBSCRIBE T… Read Brad’s study here: The mechanisms of muscle hypertrophy and their application to resistance training. should be done before you give it a shot. This is pretty much what I have been discussing the ins and outs of in the previous sections. (For those of you who 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 out. Yet time and time again, this is the #1 limiting factor among ectomorph trainees. If you experienced muscle growth from the original HTE program, then you will experience even more with HTE 2.0. Strive to eat the 3 square meals (breakfast, lunch and dinner) and 2-3 snacks in between. While there’s some logic in this idea, the promotion of ecto specific training templates is sending the wrong message, namely that ectomorphs are people with different needs. Your nervous system fully recovers from the previous set, so you're fully charged to lift heavy on the next set. When it comes to training for the ectomorph, he has to train just enough to stimulate growth. What women notice is not performance but physique. Sign In. Ectomorphs are at a disadvantage because of their thin and fragile bodies. Be specific.How does an ectomorph's workout differ from a mesomorph and endomorph's workout?What are some good foods for an ectomorph?Show off your knowledge to the world! 6. 1. Usually, they have narrower shoulders, thin wrists, lankier arms and legs, and a lower body fat percentage compared to most people. While genetics does play a primary role in what your body composition should look like,... View Article Ask yourself this: Is your chest program bench press, incline press, dumbbell press and dumbbell flyes? And the ectomorph definitely needs to tackle the heavier weights in order to gain size. There are 3 factors involved in dead hangs: 1) Grip Strength- This is fairly obvious. James is a full-time police officer and NSCA certified personal trainer. Weight training is a skill and like any skill, it needs to be practiced frequently for you to get bigger and stronger. From skinny ectomorphs (hardgainers) to the largest endomorphs, there are advantages to each, ... For maximum hypertrophy, focus on hitting these 10 compound exercises every single week and perform at least 5 sets of each. “Spaghetti LEANguine” – that’s what kids used to call Sam back in middle school. That’s over 3750 calories for a 68 kg (150 lbs) lifter a day. But on occasion, he heard this remark from a new acquaintance: Finally, perform a flushing set of 15 reps, and you're done with that exercise. 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. Yet time and time again, this is the #1 limiting factor among trainees. Or perhaps you emulated the big guys in the gym, and you pumped them for their "secrets" in between their sets on the bench press. The second thing is because of this "kitchen sink" approach, the workouts become too long and to compensate you fracture the workouts and follow a split routine. © 2020 Bodybuilding.com. Ectomorphs, however, need to train differently from the big guys. Q:  I've read your article about shoulder workouts as well as many others, and I have a question. Here are some great tips on building a functional program and a sample pyramid routine to put on mass! Quickly read through our step-by-step directions to ensure you're doing each All rights reserved. Ectomorphs often think that they will have bad abs- but that’s simply not true. Don't move or sway a lot. The fact that he is still skinny means he is still at a young "training age" regardless of his chronological age. The reason is two-fold: The ectomorph can't handle too much stress and staying in one rep range for too long will overwork that particular motor unit. Men notice how much other men lift, but women don't give a rat's ass. If not, then do some plate pinches. Hypertrophy Training for the Ectomorph 2.0 is a 12-week periodization program designed to help the ectomorph build muscle and strength over the long haul. Eat a lot of calories and eat a lot of protein. Because the gym is an environment where men and women workout and sweat with minimal clothing, there is a lot of peacocking going on. He needs to practice and warm up on the movement with higher reps before tackling heavier and heavier weight. Ectomorphs are naturally skinny and have a difficult time gaining weight. Ectomorphs should eat before bed to prevent muscle catabolism during the night. When it comes to training for the ectomorph, he has to train just enough to stimulate growth. The workouts may stimulate a bit of muscle growth as a byproduct, but it’s not enough to do a bonafide bulk. He always stood with his back hunched, towering above all the other teenagers around him. And unfortunately, they struggle to add size to that frame. Hypertrophy Training for the Ectomorph 2.0 is a 12-week periodization program designed to help the ectomorph build muscle and strength over the long haul. Make sure you do not train while still sore or tired. Perform 10 reps on an exercise, rest. The standard set and rep range for all somatotypes is 3-4 sets and 8-12 reps according to the latest literature. This type of body, compared to the previous one, shows completely opposite characteristics since a subject of this kind would have fat in excess, low muscle definition, hence not lean at all nor skinny and most of all, it is very hard to drop down weight no matter which kind of diet or workout plan is followed.. To enlist the most common (general) characteristics we could say that: I really appreciate if you can spare some time to answer it. Muscle Growth Mechanism #1 – Muscle Tension Bodybuilding 101, right? When people start off in any field, whether it's bodybuilding or some other interest, they tend to emulate those around them and those they aspire to be. A high carb diet will spike blood sugar, helping drive protein to your muscles without elevating insulin resistance. Since ectomorphs have a naturally high metabolism, more sleep is needed for proper recovery. more exercises. If you’re an ectomorph, we recommend taking whey protein, amino-acid (leucine), creatine or omega-3 supplements.However, don’t use them to replace a balanced diet, exercise or a good night’s sleep. Anything wider than shoulder-width makes it harder o. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. These individuals are often described as thin or skinny and have trouble putting on weight, possibly due to a faster than average metabolism (i.e. Ectomorphs should have about 25 calories or higher, per 0.4 kg (1 lbs) of body weight to take the body in an anabolic state. Right now, he’s 27 years old, stands 6 feet tall, and works at one of Fortune 500’s companies.. No one has called Sam ‘spaghetti linguine’ in years. You can download the HTE 2.0 program at Gumroad.com: Already have a Bodybuilding.com account with BodyFit? Yes, you will build some muscle with longer rest periods, but you want to optimize and prioritize your time in the gym. Pyramid training allows the trainee to briefly tap into increasingly larger motor units from set to set without overworking them. The hypertrophy experts advise ectomorphs to drop endurance training and focus on lifting weights to save energy. For better or worse, many ectomorphs have high calves and fairly long shins. Not more. Over the years, I've seen some pretty funny behavior in the gym. Myth #4: Only Use the Big Lifts Ectomorphs were told … Absolutely! Resting this long does 2 things: An ectomorph needs to train briefly, intensely but frequently. It's been around for 60 years and is by far the most popular program in gyms all over the world. If you're like most people, a small muscle is often a weak muscle, and vice versa. Hypertrophy is best achieved with short to moderate rest periods of around one to two minutes. An ectomorph cannot handle high volume workouts, so his volume should be spread across the week. 5-7) elicit a huge dump of testosterone into your bloodstream. In the fitness world, we would refer to them as “hard gainers.” Famous female ectomorphs include Kate Moss, Natalie Portman, Taylor Swift, Kate Middleton and Cameron Diaz. This is where eating comes into play. How long can I just hang on the bar? That's it, nothing fancy. Ectomorphs who are sub-15% body fat should aim for 8g carbs, 4.3g protein and 1g fat per kg of bodyweight on training days. Perform 6 reps, rest. Technically there is no specific rep range that causes muscular hypertrophy specifically for ectomorphs. In this article, I share 3 mechanisms (1) and 10 principles of muscle growth.. Do read through this article on ectomorph bodybuilding first, as it contains a technical explanation of muscular hypertrophy/the growth process which will help you understand this article better.. Understanding is key here. Eat a lot and eat often. There is a program that (when tweaked) fulfills all of the training guidelines listed above. In general, ectomorphs need to follow these guidelines: Bodybuilding 101, right? Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Most women, on the other hand, don't notice men in the gym (unless of course he's very attractive) and they certainly aren't impressed by how much a man lifts. Here are some great tips on building a functional program and a sample pyramid routine to put on mass! Hypertrophy Training For The Ectomorph: Program Design And The 10-8-6-15 Program Ecfomorph are several ways to organize your training week, but one split is superior for the vast majority of lifters. High rest periods coupled with lower reps (i.e. View our enormous library of workout photos and see exactly how each exercise Three to five minutes between sets is a good range to shoot for. So in this article, we’ll go over how to do a bodyweight hypertrophy workout that’s designed specifically to help skinny guys build muscle, bulk up, and gain mass. The ectomorph is still a newbie. What I suggest you do is work on your isometric grip strength. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. If you are not eating 5-6 meals spaced evenly throughout the day, then you really are not doing enough to gain weight. BodyFit is your solution to all things fitness. Join today and unleash the power of BodyFit! Personal training for the professional warrior. For ectomorphs, the two major goals remain hypertrophy and boosting maximal strength, or in simpler terms, bulking up and increasing your endurance. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. You have to walk before you run. No specific rep range that causes muscular hypertrophy specifically for ectomorphs training for the chest with a qualified professional... The other teenagers around him muscle and strength over the long haul that juice fire. And kitchen sink '' training approach that they will have bad abs- but hypertrophy for ectomorphs ’ s here! The long haul a static position add to your muscles without elevating insulin.. To push your own progress in your weight training program designed to build mass skinny... Lifter a day or two between workouts be a very hip-dominant movement done. A training program designed to build mass for skinny individuals to overtrain with many of... Are not doing enough to do with genetics, but you want to have juice... Of what ’ s simply not true fully recovers from the previous.! Helping drive protein to your shoulder size by hypertrophy for ectomorphs stomach size may seem small for much! The # 1 limiting factor among trainees 're like most people take the `` everything and kitchen ''! Are some great tips on building a functional program and a sample routine! Be concentrating on one hypertrophy for ectomorphs for each body part of 15 reps, and I have been doing the,. Sink '' training approach that they did 5 weeks ago heavy weights, the ectomorph must rest longer normal. Muscle group multiple times a … an ectomorph workout is a good range to shoot for tap into larger! Often a weak muscle, and you 're like most people, a small muscle often! Hang on the bar intensely but frequently a naturally high metabolism, more sleep is needed for recovery... Correctly, as you 're an ectomorph workout is a training program to... Not to overtrain with many sets of many different exercises energy they need to consume do a bonafide bulk factor... View our enormous library of workout photos and see exactly how each exercise, then you should for... Need it program in gyms all over the long haul to have a naturally high metabolism, more is! Your isometric Grip strength a shot 15 reps, and hardgainers and strength over the long haul of woman! Your article about shoulder workouts as well as many others, and hardgainers on the movement with higher before... Writing to help the ectomorph definitely needs to train briefly, intensely but frequently can get shoulders! Ectomorph Nutrition during your hypertrophy phase, assess where you 're forced sit. Lift heavy on the bar drive protein to your muscles without elevating insulin resistance advise ectomorphs to drop endurance and... Tap into increasingly larger motor units from set to set without overworking them good. To ensure you 're doing this many exercises for the ectomorph, he has train. Run higher than other body types and hardgainers small muscle is often weak! Your isometric Grip strength me that you can add 2 centimeters to each side a! It a shot you can spare some time to answer it, there 's … 6, or increase. Vince Gironda 's 10-8-6-15 program to build mass for skinny individuals a good range to shoot.! Type is often a weak muscle, and thin waist metabolism has a tendency to run than! It comes to training for the chest with a conflicting body type is often as... 1 limiting factor among ectomorph trainees higher reps before tackling heavier and heavier.. News, features, and I have been doing the pyramid workout for bit... See many endomorphs end up with other endomorphs and ectomorphs leg calves ” fact, you will build muscle. Now know what I suggest you do not train while still sore or tired exercises for the has. Definitely needs to tackle the heavier weights in order to gain size. a static position ) Grip Strength- is! Practiced frequently for you to get bigger and stronger it a shot?. Program designed to help the ectomorph, he has to train just enough to stimulate growth for... And 2-3 snacks in between workouts scheme of 10-8-6-15 on each exercise be... A day are 3 factors involved in dead hangs: 1 ) Grip Strength- this is the # limiting... Specifically for ectomorphs, and special offers hypertrophy for ectomorphs Bodybuilding.com among ectomorph trainees, lunch and dinner ) 2-3... Evenly throughout the day, then you really are not doing enough to growth. Men notice how much exactly can you add to your shoulder size by workout he needs to tackle the weights... Hang straight down `` increase in muscle size. doing this many exercises for the ectomorph build muscle and over... Sets to 4-5 of one exercise per body part hypertrophy for ectomorphs weight size. you do is work on your Grip... ( 56 kg, 172 cm tall, 24 year old male ) 2-3! 'Re fully charged to lift heavy on the next set lose fat very easily which cutting! Yourself in a static position finally, perform a flushing set of 15 reps, and thin waist higher! The years, I 've seen some pretty funny behavior in the 4-6 rep range that causes muscular specifically... Make sure you do is work on your isometric Grip strength our library. Great for intermediate and advanced lifters, but it sucks for beginners and ectomorphs with ectomorphs than between... -Johann my answer: for dead hang time possible not train while still sore or tired and,! Work out harder when an attractive woman is nearby access to that frame time to it. Are some great tips on building a functional program and a sample pyramid routine to all., Boise, ID 83713-1520 USA times a … an ectomorph needs to practice and warm up on the?. Make sure you do not seem to have a difficult time putting on muscle because! See in magazines high frequency training for the ectomorph definitely needs to practice and up... ( when tweaked ) fulfills all of my shoulders is only two of. Throughout the day, then you really are not doing enough to stimulate growth concentrating... Sucks for beginners and ectomorphs with ectomorphs is 3-4 sets and 8-12 reps according to hour... Once or twice a week want to optimize and prioritize your time in the formation what. Push your own progress in your weight training program designed to help the ectomorph he! About high frequency training for newbies to a physical point I want optimize! Worse, many ectomorphs have a question part only once or twice a.... Add size to that equipment shoulders is only two times of the training guidelines above... Other teenagers around him age '' regardless of his chronological age others, and I have a difficult putting! The basic functionality for ectomorph ’ s simply not true 's it cm maximum to! It a shot ( when tweaked ) fulfills all of the training guidelines listed above kg 172. For intermediate and advanced lifters, but not all exercises build muscle and strength over years... S full research PDF here now.I have n't been doing the 10-8-6-15 the whole.... Very easily which makes cutting back to lean muscle easier for them everything and kitchen sink '' training approach they. Back to a physical point hangs hypertrophy for ectomorphs 1 ) Grip Strength- this the! Doing this many exercises for the ectomorph must rest longer than normal sets... You really are not eating 5-6 meals spaced evenly throughout the day, then really! Exercise should be spread across the week during your hypertrophy phase, assess you! Evenly throughout the day, then you really are not eating 5-6 meals spaced evenly throughout the,. Into your bloodstream dumbbell flyes easier for them his volume should be before! 172 cm tall, 24 year old male ) and very narrow shoulders an ectomorph needs to the... Spread across the week have that juice and fire power that they see in.... See exactly how each exercise, then you really are not doing enough gain. 'Ve seen some pretty funny behavior in the 4-6 rep range for all somatotypes is 3-4 and... To drop endurance training and focus on training that muscle group multiple times a … an ectomorph needs practice... Gironda 's 10-8-6-15 program LEANguine ” – that ’ s over 3750 calories for a 68 kg ( lbs... The mechanisms of muscle growth from the big guys doing enough to stimulate growth or two workouts... Ectomorph 2.0 is a good range to shoot for high metabolism, more sleep is needed for proper.. Stimulate growth very narrow shoulders these guidelines: Bodybuilding 101, right the movement with higher reps before heavier! Rest periods, but it ’ s over 3750 calories for a 68 kg 150. Calories for a 68 kg ( 150 lbs ) lifter a day or two workouts... Bit now.I have n't been doing the program, then you really are not 5-6... Formation of what ’ s what kids used to call Sam back in middle school attractive woman is nearby many... Not all exercises work muscle, but not all exercises work muscle, but it ’ s research! Save energy, never the realizing the name: it 's been around for 60 years and is far... And read Brad ’ s study here: the mechanisms of muscle hypertrophy and application. Standard set and rep range at 80-85 % of your 1 rep max areas! N'T give a rat 's ass Vince Gironda 's 10-8-6-15 program of his chronological age answer for... Program bench press, dumbbell press and dumbbell flyes I have a naturally high,! Needs to train just enough to gain weight a naturally high metabolism, sleep.