Having any kind of success at bodybuilding if you have an ectomorph body can be a real battle at the best of times. But if you don't have the right knowledge and information, it's virtually impossible. Chances are that if you are reading this, it's because you not seeing the kind of results you'd like to have at the gym, and you are ready to make some changes to what you are doing. We're going to get started on fixing 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 tips alone might solve all of your problems, but the type of exercise you do could ruin everything. Are you isolating your muscles or are you working several muscles at once per exercise? Now that you know you only have an hour to work out, isolation exercises are not an option. You need to focus on compound exercises, which require you to use several muscles at once. The 3 exercises below will greatly enhance the the results you are getting from your bodybuilding.
Exercise #1 - The Hammer Curl (Arms)
This exercise builds and develops the muscles in your forearms and biceps. Start with your feet roughly shoulder-width apart. Relax your body while keeping your back very straight. Your arms should be lying at your side, holding a dumbbell in each hand, and the palms of your hands facing the body. Either simultaneously or alternatively lift the dumbbells until they touch your shoulders, without moving the position of your wrists. Hold this position for a short period and then slowly lower your arms to the starting position.
Exercise #2 - The Deadlift (Ideal For Multiple Muscles)
The deadlift is very good for the hamstrings, quads, core and glutes. Start by standing in front of a dumbbell that is lying on its side. Extend your arms as you bend your knees while holding your back straight. Kneel down to pick up the end of the weight and then stand again while gripping the dumbbell. Hold that position, contract your muscles and then return the dumbbell to the floor.
Exercise #3 - The Bent Over Row (Core, Back And Shoulders)
The bent over row is a terrific exercise for building your shoulders, back, and core. Begin with your arms extended out in front of you while holding a ten pound dumbbell in each hand. Slightly bend your knees and lean forward without lowering your arms. Lift the dumbbells into your chest as you tighten your back and shoulder muscles. Hold for a few seconds, then slowly return to your starting position.
Despite having an ectomorph body type, bodybuilding can actually be fun once you know what you have been doing wrong and make the right changes. If you exercise with intensity, eat plenty of calories, and take lots of rest breaks when you are not exercising, you should have no problems building the kind of body you've been aspiring to.
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 tips alone might solve all of your problems, but the type of exercise you do could ruin everything. Are you isolating your muscles or are you working several muscles at once per exercise? Now that you know you only have an hour to work out, isolation exercises are not an option. You need to focus on compound exercises, which require you to use several muscles at once. The 3 exercises below will greatly enhance the the results you are getting from your bodybuilding.
Exercise #1 - The Hammer Curl (Arms)
This exercise builds and develops the muscles in your forearms and biceps. Start with your feet roughly shoulder-width apart. Relax your body while keeping your back very straight. Your arms should be lying at your side, holding a dumbbell in each hand, and the palms of your hands facing the body. Either simultaneously or alternatively lift the dumbbells until they touch your shoulders, without moving the position of your wrists. Hold this position for a short period and then slowly lower your arms to the starting position.
Exercise #2 - The Deadlift (Ideal For Multiple Muscles)
The deadlift is very good for the hamstrings, quads, core and glutes. Start by standing in front of a dumbbell that is lying on its side. Extend your arms as you bend your knees while holding your back straight. Kneel down to pick up the end of the weight and then stand again while gripping the dumbbell. Hold that position, contract your muscles and then return the dumbbell to the floor.
Exercise #3 - The Bent Over Row (Core, Back And Shoulders)
The bent over row is a terrific exercise for building your shoulders, back, and core. Begin with your arms extended out in front of you while holding a ten pound dumbbell in each hand. Slightly bend your knees and lean forward without lowering your arms. Lift the dumbbells into your chest as you tighten your back and shoulder muscles. Hold for a few seconds, then slowly return to your starting position.
Despite having an ectomorph body type, bodybuilding can actually be fun once you know what you have been doing wrong and make the right changes. If you exercise with intensity, eat plenty of calories, and take lots of rest breaks when you are not exercising, you should have no problems building the kind of body you've been aspiring to.
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Learn more about ectomorph bodybuilding at our website here. Then read this article on some of the best ectomorph strength training tips.
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