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| ECTOMORPH |
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| ECTOMORPH- Delicate build, long thin arms and legs, fast metabolism, little bodyfat, takes longer to build muscle. "Encourage muscle growth by training with heavy weights and low (6-10 ) reps. Use a slow pace in the gym, resting 3-4 minutes between sets. Your metabolism is racing, so eat as much as you need to as long as it is healthy. Do very little cardio..." -Dodd Romero, ACE certified personal trainer |
| Most exercises have machines versions...that way you can workout alone with safety in mind�some exercises you can�t avoid using weights but no worries as many light weight exercises can be done alone and safe. Day One Chest 3 to 4 sets of 6 to 10 using light to mid weight Pick at least two of these exercises to work different parts of your chest: Flyes, Bench press, Incline press and Decline press. All four will work all parts of your chest but the must is to have the regular bench press and the flyes. Triceps 3 to 4 sets of 6 to 10 of mid to light weight Tricep pull downs (using a cable machine) and Tricep kickbacks (using dumbbells). Day Two Back 3 to 4 sets of 6 to 10 Bent over rows (dumbbells) and cable rows, Roman chair (for lower back) Biceps 3 sets of 6 to 10 Dumbbell curls (alternating arms) or preacher curls, and wide grip curls Day Three Legs 3 to 4 sets�light weight Calve raises, leg press, and inner and outer thighs Shoulders 3 to 4 sets Rotator cuff exercises with light weight, lateral raises, shoulder shrugs and military press Abs Should be 2 to 3 sets of leg lifts and crunches Cardio 3 times a week at a 20-minute max (your running, treadmill or bike�etc) you can do this before or after you hit the gym OR on your off days when you�re not at the gym. ADDITIONAL Exercises can include Neck (all 4 sides) Forearms 3 to 4 sets both sides Fingers 3 to 4 sets To maintain the muscle that you gain from this work out�and not gain more for bulk and get more toned/ripped since it is your goal�low weight and high repetitions are the key. You will have to find that comfortable weight as you start your workout. You should be able to reach that 6th rep on your last set when you begin�you should be around 8 but as you progress then either add a bit more weight OR add another set�to maintain you can simply just reach 10 reps with ALL of your sets and not add anymore weights, sets, or raise your reps. Remember to rest 3 to 4 min between sets. The rest period is important so that you gain what you set out to achieve in your work out. Not enough rest can also be counter productive. Remember to go slow to be safe and build proper technique. Exhale as you push out and inhale in�. be sure to go slow as you push and come back with the weight to get your workout�s worth. No cheating. Use high weight and low reps. 3 to 4 sets to gain more bulk/mass. The work out above is a simple framework� you can rearrange them to 4, 5 or even 6 days� DO NOT work major muscle groups in the same day, as it would be counter productive. Example would be chest and back�you would not reach your goals and you would tire easy. Your want to keep a workout diary/logbook to chart your progress and not forget what sets and weights for what exercise. You write down in your logbook how many sets per exercise and the weight you use and as you finish each set you write down how many reps you completed. This will track how you progress and will keep you motivated as you go. Ectomorph Diet Tips Try not to skip meals and avoid junk food. Take in 30 to 40g of protein per day. Eat plenty of quality carbs if trying to put on muscle including multi grain bread, rice, pasta, trail mix, granola bars, and dried fruit. Your fat intake can go as high as 30% of total calories as long as it�s not saturated or trans fatty acids found in margarine, fried foods, processed cookies, and crackers. Suggested supplimentation Creatine- helpes induce more water in your muscle for better recovery and faster progression. Hmb- helps prevent the breakdown of protein/muscle so again better recovery and faster muscle build. L-Glutimine- taken with protein it helps push more protein into your muscle for better muscle building. Whey protein- building blocks for your muscles Multi-vitamin- over all essential bulding block for your body. Ginseng- for better breathing. Glucosomine- for building stronger joints. |