April 21, 2017

They come up with so many nicknames and descriptions for skinny guys, although in fact this body type is called ectomorphic.

Simply put, ectomorphs are those people who have a number of certain physical characteristics, among which the most recognizable is conditional thinness.

Moreover, the main “scourge” of people with this type of build is that it is extremely difficult for them to gain muscle mass. There is even an opinion that it is generally unrealistic for a skinny guy to get pumped up.

Of course, this difficulty most often lies in misconceptions, thanks to which ectomorphs train in the same way as people with other body types, due to which their progress slows down significantly.

Therefore, if you are already desperate to build impressive muscle mass, have tried all types of training, or are just going to the gym for the first time - this article is for you 😉

We will also look at not only how to train skinny guys correctly, but also why this supposed “flaw”, with the right approach, can turn into a huge success and a real advantage.
So, let's go!

The professional bodybuilding industry has literally imposed on the general public the opinion that the ectomorph is the least successful body type, which is inferior even to the endomorphs, not to mention the mesomorphic type, which is considered the standard. However, in reality everything is completely different.

You need to think of body types as features of the “source material”, that is, your structure before you began your training. Over the years, the type of build may change, the same thing happens with regular physical activity, so it is extremely wrong to perceive this condition as a death sentence.

WHAT ARE THE ADVANTAGES OF BEING AN ECTOMORPH?

Let's talk about the most obvious "bonuses" of this type, even if you think you're out of luck:

1. Ectomorphs look athletic even with a small mass;
2. You will not have problems creating relief;
3. Ectomorphs often don’t even need drying;
4. This build type promotes mobility and is great for all sports;
5. There is no need to scrupulously follow a diet.

The last point is controversial, because any thin man, with poor nutrition, will sooner or later begin to gain weight, and if there is no constant load and grueling training, the weight will mostly be in the form of fat, which is not very good.

Types of addition (before active training):

Types of addition (after active training):

Getting pumped up for a skinny guy: progress with active training:

Let's imagine a picture when 2 people came into the hall. One of them weighs 70 kg, and the other – 110. At the same time, their physical fitness is approximately at the same level. Most often, these two people will listen to a not very interested instructor and start doing the same program, the same exercises, without even changing the general regime.

As a result, the one who weighs 110 kg will always progress faster. Why?

Because endomophras are more prone to gaining weight (but not pure, but along with a fair amount of fat). At the same time, constant physical activity will burn calories and, in addition to muscles, excess fat will gradually disappear. And someone who weighed 70 kg will, at best, advance by some 1-2 kg.

All these are the consequences of thoughtless copying of identical programs and lack of an individual approach.

As a result of this attitude, it is customary to consider ectomorphs as “losers” who cannot gain weight, no matter how hard they work out. However, you need to change your approach and progress will magically begin to move much faster.

__________________________________________________________________________________________

If you really want to understand how to get big for a skinny guy and have already started creating a workout program for skinny guys, FIRST OF ALL, IT IS IMPORTANT TO REMEMBER THE BASIC RULES:

• Nutrition is your everything. Without it, all plans to gain muscle will not be successful;
• The training should consist of at least 80% basic (complex) exercises;
• For the first 6-12 months, isolated movements can be completely eliminated;
• Training should preferably be in strength mode (no light weights, with the exception of drop sets and other tricks);
• Training strictly 3 times a week (it is extremely important to devote time to quality recovery);
• Sleep at least 8-9 hours.

How to pump up a skinny person: secrets and tricks for an ectomorph

The main mistake of ectomorphs is most often that a coach/instructor who is not very interested in your results will put you on machines, give you a lot of isolation exercises that are much easier to do, and will not even watch your technique.

However, in the first 6 months, experienced trainers give ectomorphs exactly 1 exercise for the biceps, which ruins all their ideas about training, because the lion’s share of gym visitors are actively trying to lean on this muscle group.

Why is insulation not as good as we would like at first?

It's simple, compound or multi-joint exercises that engage many muscle masses create a much greater hormonal response. As a result of this, all muscles actively grow, not just those that you train.

THIS IS EVEN WHAT CAME FROM THE RIDDLE WITH A Trick, WHICH IS OFTEN ASKED TO INEXPERIENCED ATHLETES:
There are two identical people, one actively trains the biceps, devoting little time to the rest of the muscles, and the other, on the contrary, actively trains everything, doing only 1-2 exercises on the biceps;
Which person will grow powerful arms faster as a result?

If you answered that someone who actively leans on their biceps, then the answer is not correct.

• Firstly, vigorous biceps training will most often lead to overtraining, which will slow down growth.
• Secondly, biceps exercises do not create a strong hormonal response.
• And thirdly, this contradicts ordinary physiology. Therefore, those who actively train their legs, back, shoulders and do general exercises (for example, burpees or thrusters) will build bulky biceps much faster. It’s trivial because the human body does not know how to grow in one place to the exclusion of others.

Of course, this rule has its exceptions, but this is a narrow specialization and simply unnecessary information.

What you need to remember is that the more “basic”, that is, more voluminous and functional the movements are, the more muscle fibers they involve, the better they will contribute to overall mass gain. This is why experienced trainers never give beginners many isolated exercises, and some even exclude them for six months or a year.

In bodybuilding, there is often a stereotype that basic exercises create overall mass, and isolated ones help to highlight it in specific places, that is, they create high-quality outlines.

So, we have already figured out that training for skinny guys (ectomorphs) should be hard, powerful, with enough rest between sets.

Even if the result does not come quickly, remember: it is just as possible for a skinny guy to get pumped up as for an “ordinary” one, the main thing is to follow the rules of nutrition and training regimen.

LET'S NOW BRIEFLY TALK TO THE TRAINING MODE.

Of course, later you will adjust it to suit yourself based on how it feels, but for starters it is better to use a basic “layout”, which will already allow you to progress perfectly:

1. Each workout should begin with a warm-up (5-7 minutes, various swings, bends, etc. At the end of the warm-up, a couple of sets of the main exercise with an empty bar);
2. Duration of training (excluding warm-up) – 45-50 minutes;
3. Rest between sets - from 1 to 1.5 minutes (the heavier the weight and approach, the more rest, but no more than 2 minutes)
4. Rest between exercises – 2 minutes;
5. At the end of each workout - 10 minutes of cardio or cool-down/stretching.

If everything is clear with stretching, then it’s worth clarifying regarding cardio.

Most often, ectomorphs avoid this type of stress, explaining it “why should we, we’re not fat?”, which is completely wrong. One has only to look at professional sprinters and be amazed at the mountain of muscles with which they manage to rush around the stadium at great speed.

Cardio is necessary, but cardio must be done right! Sluggish jogging is more suitable for those who are overweight.

Your option should be more “strength” types of cardio:

1. Sprints;
2. HIIT;
3. Circular types of cardio with iron.

Firstly, this will further improve the hormonal response, and secondly, it will not allow the body to get used to the monotonous load with regular exercises, causing the muscles to grow even faster (muscle growth is an adaptation to the load that you give them).

It is very important to note the number of approaches.

Your target should be 6-10 repetitions.

That is, in heavy movements (for example, deadlift), it is better to do the minimum, that is, 6. In some simpler ones, for example, lifting dumbbells for biceps, standing/sitting dumbbell press, etc., up to 10, but no more.

The weight needs to be selected so that the last repetitions are difficult, even if you decide to do 5-6 times.

__________________________________________________________________________________________

__________________________________________________________________________________________

Also, when creating a training program for thin people, do not forget about one important clarification.

(!) Ectomorphs are better off avoiding standard splits.

Of course, as an exception, you can take something classic, for example:

1. Back/triceps;
2. Chest/biceps;
3. Legs/shoulders.

However, not on a permanent basis.

Your best “friends” should be full body or upper/lower split workouts.
Therefore, the following option would be much better:
1. Whole body;
2. Upper body;
3. Lower body.
This way you won't overtrain your muscles, but will ensure maximum hormonal response.

In addition, such training allows you to evaluate your progress in various exercises much better.

The best exercises for ectomorphs

It is quite clear why people with a thin physique need to lean on basic exercises. However, there are many such exercises and it is not always easy to choose the most relevant ones, especially if you are training some part of the body (for example, only the upper part).

When choosing exercises for skinny guys, it's also very easy to go overboard and put unnecessary stress on your legs and back. It is enough to do deadlifts, squats and Romanian deadlifts in one workout. If the legs can still withstand such a load, then the back will become the weak link.

BECAUSE THE FOLLOWING EXERCISES SHOULD ALWAYS BE PRIORITY:

___Breast:___

1. Bench press on an incline bench;
2. Bench press;
3. Dumbbell flyes;
4. Pullover (optional, can be added at the end of the back workout).

___Hands:___

1. Barbell curl;
2. Bench press with a narrow grip.

___Shoulders/Abs:___

1. Military bench press;
2. Barbell row to the chin;
3. Seated dumbbell press.
4. Hanging toe to bar/leg raises;
5. Various types of twists.

People with a naturally thin physique need to be especially careful when choosing not only exercises, but also changing their own eating habits. You need to start being much more meticulous about rest, sleep, and physical activity in general. Otherwise, you won't be able to become bigger and stronger.

The speed and effectiveness of the process of gaining muscle mass depends on, which determines physiological characteristics that cannot be changed. An ectomorph, unlike an endomorph and a mesomorph, requires much more time and effort to build muscle.

A person with a thin physique needs to clearly and clearly understand that the final result of training is already predetermined. It is impossible, having the structure of Apollo, to turn into Hercules. This does not make the ectomorph worse. Both Hercules and Apollo were considered the standard of male physique in Ancient Greece, but only in different weight categories.

Being a typical mesomorph, Hercules could easily have become fat and look completely shapeless if not for his such an active lifestyle. Apollo, who is an ectomorph, thanks to an increase in muscle mass, acquired a form that became a true example of a male body.

Ectomorphs are no worse than endomorphs and mesomorphs. They can also have a beautiful and sculpted body, but not fall into the category of super heavyweights. The maximum achievable weight if anabolic steroids are used is 90-95 kg. This is not a reason to be upset. Even with a weight of no more than 90 kg, ectomorph athletes look much better than jocks weighing 150 kg.

This is a vivid example of an ectomorph athlete who, with his perseverance, achieved incredible results. He was awarded the title of Mr. Olympia eight times among athletes in the weight category up to 90 kg. His figure represents an example of an aesthetically beautiful physique and is a goal that can be achieved through hard training.

Athletes with an ectomorphic physique, as noted earlier, can become a real Apollo, but they will have to train much harder and longer than mesomorphs and endomorphs. The latter, by the way, will not make Apollos. Gaining muscle mass will be very difficult, but for a purposeful person who is not afraid of difficulties, nothing is impossible.

Don't worry about genetics. Ectomorphs also have advantages over people with endomorphic and mesomorphic body types:

• even a small increase in muscle becomes immediately noticeable, which, of course, becomes an incentive for further training;
• the ability to consume a huge amount of calories without any worry about the appearance of excess fat, which endomorphs and mesomorphs cannot afford.

The main thing is to use your potential correctly, to competently approach the organization of the training process and your own nutrition.

A strength training program for lean people is completely different from the workouts offered by most bulking manuals and guides, which are mostly aimed at those who tend to gain muscle quickly. The duration of classes and the number of repetitions recommended by such resources are not suitable for ectomorphs.

Distinctive features of the training program for an ectomorph

To get the desired result, you need to clearly understand the principles by which strength training is built:

Duration of classes

You need to train from 60 to 90 minutes. Exercising for a longer period of time can lead to the opposite result. The muscle tissue of ectomorphs does not have a high reserve of endurance. They not only stop growing due to excessive load, but also begin to lose weight.

Frequency of training

Determined by individual image and lifestyle. If your daily routine does not involve high physical activity, you can visit the gym four or even five times a week. Ectomorphs engaged in physical labor should limit themselves to three activities.

Muscle development

Each individual muscle group is trained only once every seven days. Otherwise, muscle tissue will not have time to recover.

Number of approaches

Ranges from three to four. Multi-approach training for ectomorphs is prohibited. Violation of this rule leads to catabolism, a process in which the breakdown of muscle fibers begins.

Number of repetitions

For large groups it is 6-8, and for small groups it is 8-10. Ectomorphs should not do more than 10 repetitions, with the exception of exercises to pump the trapezius muscles and lower legs.

Rest between sets

Must be within 1-2.5 minutes. If you perform heavy approaches, you can pause longer. There's no need to rush. Recovery between separate sets is important for an ectomorph.

Basic and isolated exercises

The former are the basis of the entire training program, and the latter are used in minimal quantities.

Number of exercises

Three exercises are performed for large muscle groups, and two for small ones. An exception is made during a split, when the entire workout is devoted to working only one muscle group.

Goal of training

Working out two muscle groups in one session. A three-day split is perfect.

An ectomorph requires short training with a small number of repetitions of exercises and good rest between individual approaches.

Recovery after training

On rest days between visits to the gym, it is necessary to limit physical activity. It is not recommended to run, play football, and so on. Otherwise, energy will be burned rather than accumulated.

To fully recover, you need to sleep at least 8 hours. People who like to take a nap during the day should definitely sleep for 40-50 minutes, but no more.

You need to eat at least five to six times a day. Portions should be small. Feelings of hunger should not be allowed to arise. Otherwise, the body will switch to a mode of burning muscle tissue in order to obtain the necessary substances. The fat layer is always broken down first. It is negligible or completely absent in the ectomorph. Consequently, muscle cells immediately begin to split.

You need to have as much breakfast as possible. This is the first and most important part of the diet for the day. It is recommended to eat porridge for breakfast. It can be anything. The main thing is to like it and bring pleasure. It can be varied with boiled meat.

What happens if the diet is not followed?

If an ectomorph, even with eight hours of sleep, wakes up at 7 am and does not have a hearty breakfast or refuses to eat at all, then a full meal is postponed to lunch, which can be at noon or 13.00. Thus, taking into account the time spent in sleep, the body does not receive the elements necessary for normal functioning for 13-14 hours.

The body cannot wait until lunch. He begins to look for a source to obtain the substances required to maintain functionality. And, since the ectomorph has practically no fat deposits, muscle tissue immediately begins to break down. There will be no muscle growth with such a diet. Therefore, you should not skip breakfast.

How to avoid burning muscle mass?

Late night snacks are welcome. Taking a gainer can help prevent burning and start the process of building muscle cells. It is drunk in between main meals. The main thing is to reduce the portion recommended in the instructions for the supplement by half.

An ectomorph has a very fast metabolism. It is the reason that food entering the body is quickly absorbed and processed. To slow down the process, slowly digestible foods are included in the diet. Before going to bed, you can eat cottage cheese or drink a slowly digestible protein such as casein.

Pharmaceutical support to help the ectomorph

The main problem of an ectomorph is the limitation of muscle mass gained. Getting into athletic and fit shape can be quite simple, but acquiring impressive amounts of muscle sometimes remains an unattainable dream. You can achieve your cherished goal only with the use of.

It makes no sense to limit yourself to only oral anabolic steroids. These drugs for ectomorphs show their effectiveness when used together with injections. Most often they take "Nandrolone" and "". This combination is classic. If you consider alternative options, you can try “ ” + “ “.

The ectomorph athlete is not suitable for typical courses and preparations designed for drying and gaining relief. Otherwise, there will be no increase in muscle mass. Drostanolone, known under the trade name "Masteron", and Winstrol ("Stanozol") must be abandoned.

Ectomorph training - two-day split

1. Chest, Triceps, Shoulders, Abs

• Bench press 3x6-8
• Dips 3x10
• Close grip bench press 3x6-8
• French bench press 3x8-10
• Standing chest press 3x8-10
• Raising the body on the bench 3-4 sets to the maximum

2. Back, Biceps, Legs, Abs

• Bent-over barbell row 3x6
• Deadlift 3x6
• Barbell curls for biceps 3x8-10
• Hammer curls with dumbbells 3x8-10
• Squats with a barbell 3x6-8
• Toe raises in the machine (or with dumbbells in hands) 4x12-15
• Leg raises lying on a bench 4 sets to the maximum

Ectomorph Training - Three Day Split

1. Chest, Triceps, Abs

• Bench press 3x6-8
• Incline Bench Press 3x6-8
• Lying dumbbell flyes 3x8-10
• Dips 3x8-10
• Close grip bench press 4x6-8
• French bench press 3x8-10
• Triceps on a 3x10-12 block
• Raising the body on the bench 4-5 approaches to the maximum

2. Back, Biceps

• Seated chest row 3x8
• Bent-over barbell row 3x6
• One-arm dumbbell row 3x6-8
• Deadlift 3x6
• Barbell curls for biceps 4x8-10
• Dumbbell curls for biceps with supination 3x8-10
• Barbell curls for biceps with an overhand grip 3x8-10

3. Shoulders, Legs, Abs

• Standing chest press 3x8
• Seated dumbbell press 3x8-10
• Dumbbell swings to the sides 3x8-10
• Shrugs with barbell 4x12-15
• Squats with a barbell 3x6-8
• Leg press 3x8
• Toe raises in the simulator 4x12-15
• Lying leg raises 4 sets to the maximum

Ectomorph Training - Four-Day Split

Focuses on the splitting of individual and all muscle groups, with the exception of the back and legs. The latter are given two training days. The training cycle involves a rest day after each workout. When the entire split is completed, it takes two days to recover.

It is not recommended for beginners to train with this program. It is intended for athletes who have already been involved in strength training for at least a year. This is due to two factors:

• a beginner does not need targeted splitting of muscle groups, since each delta bundle, for example, is worked out in a separate lesson;
• Lack of proper preparation for a high load can, even with good rest, cause overtraining, which can lead to a complete refusal of further training.

First day

On the chest, front delts, abs, triceps:

• bench press 3-4 sets (6-8);
• Bench press on an incline bench for 3-4 sets (6-8);
• lying dumbbell flyes 3-4 sets (8-10);
• bench press in the Hammer simulator for pumping for the pectoral muscles, 4 sets (10-12);
• Bent-over arm extension with a light dumbbell, 3-4 sets (10-12);
• triceps on a block with light weight, 4 sets (12-15);
• lifting medium dumbbells in front of you for 4 sets (8-10);
• lifting the body on the bench 4-5 (maximum).

*If there is no Hummer in the gym, do any isolated exercise on the pectoral muscles.

Second day

Working out the rear deltoids, back, biceps

Run:

• traction of the upper block towards the chest 4 approaches (6-8);
• Bent-over barbell rows 3-4 sets (6-8);
• horizontal block pull to the waist area 3-4 approaches (8-10);
• deadlift 3 sets (6-8) or hyperextension 4 sets (8-10);
• concentrated biceps curls with a dumbbell 3-4 sets (10-12);
• light weight biceps pull-ups 3 or 4 sets (10-12);

The third day

Workout for the abs, heavy for the legs and shoulder girdle

Comprises:

• dumbbell presses standing (sitting) 4 sets (8-10);
• swings to the side with dumbbells 3-4 sets (8-12);
• shrug with dumbbells 3-4 approaches (10-12);
• squats with a barbell 3-4 approaches (6-8);
• leg press 3 sets (8-10);
• leg extensions in the machine 3-4 approaches (10-12);
• calf raises with free weights or in a machine 4 sets (10-15);
• leg curls in the machine 3-4 approaches (8-10);
• leg lifts from a lying position on a bench 4-5 approaches (maximum possible number of repetitions).

Fourth day

Heavy load on biceps and triceps, light on chest, normal on abdominal muscles

Run:

• bench press with a narrow grip 3-4 sets (6-8);
• French press sitting with a dumbbell and lying down, 3-4 approaches (8-10);
• dumbbell and barbell lifts 3-4 sets (8-10);
• Hummer press 4 sets (8-10);
• body lifts on a bench 4-5 approaches (maximum);
• pullover with dumbbell 3 or 4 sets (10-12);
• hammer curls from 3 to 4 approaches (8-10).

Ectomorph Training - Six-Day Split

A time-tested technique that is perfect for naturally thin ectomorphs. The only drawback is the duration of the training, which requires you to have free time every day. It is much more convenient to start borrowing on Monday. This allows you to finish the entire training by Sunday and have a good rest, which is especially important for those people whose activities are in one way or another connected with certain loads that can interfere with the proper recovery process.

The main feature of this training is isolation. Each gym visit in the program targets one single muscle group. This is ideal especially for beginners. No difficulties. You just need to go to the gym and work on the muscles that correspond to a particular day.

Regarding time, one lesson will take 40 minutes. This is another plus of the training, which fully meets one of the main requirements for training an ectomorph - no overtraining or long sessions.

Monday: Chest (Pectoral exercises)

• Bench press 4x6-8
• Incline Bench Press 4x6-8
• Lying dumbbell flyes 3-4x8-10
• Dips 4 sets of 6-8 reps (use additional weights)

Tuesday: back (Exercises for back muscles)

• Pull-ups or lat pulldowns 4x8
• Bent-over barbell row 4x6
• Deadlift 3x6

Wednesday: Triceps (Triceps Exercises)

• Close grip bench press 4x6-8
• French bench press 4x8
• French press sitting with a dumbbell with two hands 4x8

Thursday: biceps (Biceps exercises)

• Standing biceps curl 4x8-10
• Seated dumbbell curls for biceps 4x8-10
• Raising the barbell for biceps with a reverse grip 4x8-10

Friday: deltoids (shoulder exercises)

• Standing barbell press from chest up 4x6-8
• Dumbbell swings to the sides 4x8-10
• Shrugs with a barbell 4x10-12

Saturday: legs (Exercises for leg muscles)

• Squats with a barbell on the shoulders 4x6
• Leg press in a 4x6-8 machine
• Toe raises in the simulator 4x10-12

Sunday is a day off

At the same time, abdominal exercises can be done daily. This is due to the fact that the program, created specifically for ectomorphs, is not complex and exhausting. When lifting heavy weights, it is acceptable and even recommended to use cheating in order to lift the weight close to the maximum. The main thing is to make it impossible to do more repetitions than recommended.

Conclusion

There are many advantages to being an ectomorph. They do not gain excess fat, but it is very difficult for thin people to build up decent muscle mass. The slightest deviation in nutrition and an incorrectly chosen training program can not only significantly reduce progress, but also quickly erase most of the results that an athlete with a thin physique has already achieved. Therefore, you need to pay close attention to nutrition, rest, and training.

For people with a thin physique, gaining muscle mass is the same key problem as losing weight for endomorphs - people who tend to be overweight. Therefore, in order to create an athletic and fit figure, a thin person needs to follow a special diet rich in carbohydrates and proteins, as well as create a training program for an ectomorph using a specially designed training complex with the most effective exercises for gaining weight.

What are the characteristics of an ectomorph?

Ectomorphs are people with low muscle and fat mass. This body type is characterized by the following features:

• pronounced thinness;
• narrow shoulders and long limbs with average or tall height;
• non-massive, underdeveloped muscles that are difficult to hypertrophy and, accordingly, low strength indicators;
• fast metabolism.

Thus, it is quite difficult for ectomorphs to gain weight and “pump up,” especially if they are faced with the task of increasing volume and increasing physical strength in a short time. However, there are a number of advantages of this body type, such as a less strict sports diet (meals can be varied, frequent and rich), a high level of endurance, the ability to perform intense strength training already at the initial stage of sports, and minimal time spent on cardio exercises.

Gaining muscle mass for an ectomorph

An obvious barrier to building muscle mass in an ectomorph is his rapid metabolism, due to which the required amount of “building” substances does not have time to be stored in the body. In other words, the ectomorph is “programmed” in such a way that when the individual daily food intake increases, his appetite immediately disappears, and everything eaten is processed very quickly. It is for this reason that many thin people, surprisingly for mesomorphs and endomorphs, can eat much larger amounts of food without adding a single gram of fat.

And yet, eating only unhealthy, high-calorie foods will not give an ectomorph the opportunity to build muscle. With such a diet, there is a possibility of gaining additional fat, which, although it should be there, in excess amounts does not represent any benefit to the body.

How to gain weight for a thin person?

A fast metabolism makes it difficult to gain muscle mass, however, gaining weight for the “cuts” and “swinging” is a very real task if you adhere to the following principles:

1. Consume more calories while on a training diet. As a rule, such a diet consists mainly of natural products: poultry, fish, fruits (primarily high-calorie ones: bananas, avocados), cheeses, eggs, cereals (rice, rolled oats, millet), bread, dark chocolate, etc. .
2. Spend fewer calories. To do this, you need to reduce the intensity of your cardio loads and do more strength exercises.
3. Stick to your own daily protein intake. To calculate your protein intake, multiply the factor 1.8 by your own weight in kilograms. This is how many grams of protein you need to consume per day to gain muscle mass.
4. Adhere to the principle of eating “a lot and often,” which involves dividing the daily food intake into several fractional parts. That is, instead of 2-3 meals, you should eat 5-6 times a day according to the regime.
5. Make a balanced diet and strength training a habit. Very often, having gained the required weight, the ectomorph weakens his concentration either on his diet or on training. Because of this, muscle mass indicators begin to rapidly decline and the athlete loses weight again.

Basic and isolation exercises for ectomorphs

To achieve success in gaining a “healthy” weight, an ectomorph needs to perform basic strength exercises, supplementing them with isolating elements. Thus, the base includes multi-joint exercises that involve several muscle groups simultaneously. Isolating elements are exercises for training any one muscle group. In terms of time, strength training for an ectomorph should be short but intense. The optimal number of training days per week is three.

Home workout

Is it possible to create the body of your dreams at home? Yes, it’s possible, but ectomorphs will have to face such costs as a limited amount of sports equipment, weight uniformity, and independent study of techniques. If you have weights, dumbbells or a barbell, then the first problem is solved, and you will not have to buy other equipment. But since a gradual increase in load is required to ensure muscle growth, the need for additional weights and discs will still arise. And with the increase in working weights, another problem will appear - the need for insurance, which is provided to athletes in the gym by a coach/assistant. However, all the difficulties that an ectomorph faces in the struggle for a beautiful body can be solved; the main thing is to have the desire and the right attitude.

Deadlift

Working equipment for deadlift: dumbbells or barbell (bar). The exercise is aimed at transforming several muscle groups: the muscles of the back, legs, buttocks and forearms. The classic version of traction involves the following technical algorithm:

1. Take the dumbbells (or bar) with an overhand grip so that the back of your hand is on the outside.
2. Place your feet shoulder-width apart or slightly narrower.
3. As you inhale, concentrate your body forward and move your pelvis back, performing a half-squat.
4. After passing the peak point (dumbbells near the shins), as you exhale, straighten your body to the starting position.

Number of approaches and repetitions: 4×10.

Video: Deadlift - doing the classics!

Plie squats

The peculiarity of this type of squats is the wide stance of the legs. Plie is primarily aimed at increasing the volume of the leg muscles, namely the growth of quadriceps, gluteal muscles, and calves. By including additional weight (weights, dumbbells) in squats, you apply the load to the muscles of the back, abs, and forearms.

Technique:

1. Place your legs in a wide stance, with your feet turned out to the sides.
2. Grab the kettlebell with both hands and straighten your legs.
3. As you inhale, begin to do a squat, concentratedly lowering the weight almost to the floor.
4. During squats, the pelvis goes slightly back, the gaze is directed forward.
5. Pause at the peak point and, as you exhale, use your legs to lift your body to the starting position.

Classic standard: 3 sets of 12 repetitions.

Video: Plie technique, typical mistakes

Standing dumbbell curls

Biceps curls are performed in two ways: with a hammer grip and a neutral grip with the wrists turned (supination). Each variation focuses strength on the biceps, brachialis, and brachioradialis muscles.

Algorithm for performing hammer lifts:

1. Dumbbell grip: thumbs pointing forward.
2. Concentrately lift one dumbbell to your shoulder, then the other.
3. Throughout the entire exercise, do not change your grip, your gaze should be directed forward, your shoulders should be straightened.

Standard number of sets and repetitions: 3×10.

Algorithm for performing lifts with dumbbells turning:

1. The starting point of the exercise is similar to hammer lifts: neutral grip, thumbs pointing forward.
2. At the middle of the arm flexion amplitude, begin to turn your hands inward.
3. At the peak point, the fingers should be directed towards the chest, the dumbbell should be turned out.
4. Lifting can be done either simultaneously or alternately with each hand.

Standard number of approaches: 3 x 12 times.

Video: Basic mistakes and methods of doing dumbbell biceps curls while standing

Pull-ups on the bar

Pull-ups are a popular exercise that can be performed by any athlete working out at home or in the gym. If you don’t have a horizontal bar, then you can find it on any sports ground and this is undoubtedly a plus of the exercise. Another advantage of this load is that during pull-ups, important muscle groups work: forearms, latissimus dorsi, biceps.

Execution steps:

1. Grasp the horizontal bar with both hands, using a straight grip (with a narrow position of the hands, the load is concentrated on the biceps, with a wide position - on the back muscles).
2. As you exhale, lift your body up until the horizontal bar is at neck level.
3. Then, straightening your arms, while inhaling, take the starting position.

Number of approaches: 3 for the maximum number of times.

Video: How to learn to do pull-ups?

Standing dumbbell swings

Not only the base, but also the insulating elements allow you to “rock” your upper body. So, when performing swings, the deltoid muscles receive a payload, the volume of which is important for building an athletic figure.

Features of execution:

1. Hold the dumbbells with your fingers pointing toward your hips.
2. As you exhale, slowly lift the dumbbells from your sides to shoulder level (your arms at the end point should be in one straight line with your shoulder girdle).
3. Then, as you inhale, steadily lower the dumbbells back to your hips.
4. During the exercise, do not swing your body; dumbbells must be lifted only with the strength of the deltoid muscles.

Number of approaches: 3 x 10 repetitions.

Video: Instructions on how to perform dumbbell swings

Training in the gym - a set of exercises for the “dry skinny”

By signing up for a gym, you get access to a huge number of different exercise machines and equipment that allow you to speed up the process of gaining weight and pumping up your muscles. The basic exercises remain largely the same, but in the gym you have the opportunity to increase the load using different weights, rowing and pressing settings.

If you are a beginner, it is recommended to use an empty bar to practice your squat technique. Weight must be increased gradually as the muscles strengthen. Squats activate the muscles of the legs, lower back and abs.

Technique:

1. Place a barbell or barbell in front of you (in the gym, barbells are most often secured in a special frame).
2. Place your feet at a greater distance than shoulder width, with your toes pointing out to the sides.
3. Place the bar on your shoulders and remove it from the holders.
4. As you inhale, begin to squat: your back is straight, your pelvis is pulled back, your knees do not go beyond your toes.
5. The barbell is brought back to its original position by exhaling using the buoyant force of the leg muscles.

Number of approaches - 3, number of repetitions - 10–13.

The video shows how to properly swing a barbell for a guy (CrossFit).

Video: Power squat with a barbell

A pulling exercise for the muscles of the shoulder girdle, forearms and back is the basis that an ectomorph needs to build muscles mainly in the upper body. In addition, deadlifting allows you to quickly progress in your own working weights, which also has a beneficial effect on muscle growth.

Execution steps:

1. Adjust the weight, grab the handle with both hands and pull it towards you.
2. Sit in the exercise machine, put your legs under a special cushion that will fix them.
3. Lean your back slightly.
4. From this position, while inhaling, straighten your arms.
5. Pull the attached block towards your chest as you exhale.

Number of approaches: 4 x 10 repetitions.

Video: Features of working in a block simulator

How to pump up body muscles for a skinny guy - hanging leg raises

The muscles receive a good portion of the load when they are hanging, since many small and medium muscle groups are involved in this state. To develop the abs, leg raises on a special exercise machine, which is a rigid frame and platforms for resting the forearms, are effective.

Technique:

1. Stand in the simulator, place your forearms on special platforms.
2. While resting on the back of your forearms, keep your legs hanging.
3. Bending your knees, exhale and raise your legs to your waist.
4. Then, while inhaling, return them to their original position.

The number of approaches is 3 for the maximum number of times.

Video: Leg raises for the most effective pumping of the abs

Pulldowns on the horizontal pulley machine intensely work the latissimus dorsi, trapezius, rhomboids, and deltoids, as well as the smaller arm muscles. Exercise is key for gaining mass because it activates a large number of muscle groups at once. This exercise is often performed in a split with lat pull-downs.

Execution algorithm:

1. Adjust the weight on the cable machine.
2. Sit in the simulator, place your feet on special platforms located next to the handle.
3. Pull the handle towards you and straighten your legs.
4. As you inhale, slowly release the tension and move your arms forward.
5. Then, as you exhale, pull the handle toward your waist again, bringing your shoulder blades together.

Number of approaches - 3, number of repetitions - 12.

Video: Features of lower block traction

Lunges with weights

Another basic exercise for developing leg muscles (quadriceps, hamstrings, gluteal muscles) are lunges with a barbell or dumbbells. Beginners, as a rule, use light dumbbells or empty bars as weights, gradually increasing the load with heavier weights. For ectomorphs, it is enough to perform 3 sets of 10–15 repetitions on each leg.

Technique:

1. Take the bar and place it on your shoulders (or two dumbbells in both hands, using an overhand grip).
2. Take a step forward with your right foot and, forming a 90° angle at the knee, sit down on it.
3. Bend your back leg at the knee joint, lowering your knee down, but do not touch the floor.
4. As you exhale, rise up, and as you inhale, lower back down.

Video: How to do lunges correctly, basic mistakes and recommendations

Training programs for ectomorphs - how to quickly pump up

Let's consider one training complex for gaining weight for an ectomorph at home and one complex for training in the gym.

Home program:

1. Plie with kettlebell or dumbbell (3×10)
2. Dumbbell curls with supination (3×10)
3. Pull-ups (3 sets with maximum number of reps)
4. Push-ups (3 sets with maximum number of times)
5. Crunches on the floor (3×20)
6. Deadlift with dumbbells (3×10)
7. Dumbbell swings (3×8)

Training in the gym:

1. Barbell Squats (3×10)
2. Lunges with a barbell (3×10 per leg)
3. Upper block pull (3×12)
4. Lower block pull (3×10)
5. Hanging Leg Raise for Abs (3×20)
6. Bench crunches (3×20)
7. Dumbbell bicep curl “Hammer” (3×20)

To train and gain weight as effectively as possible, an hour-long strength training session on one or another muscle group is enough for an ectomorph: back and abs, shoulders and arms, legs and buttocks. At each session, try to perform one more repetition - this way you can very quickly move from light working weights to heavier ones, since it is heavy weights that allow you to build muscle mass with the least amount of calories, unlike grueling cardio exercises.

Hello friends, Obukhov Sergey and mine are here again. In this article I will tell you how a hardgainer or ectomorph can gain weight and tell you about a training program for an ectomorph.

Hardgainer (ectomorph)- this is a person who is engaged in bodybuilding, but his genetics are not predisposed to this activity and therefore he has a poor body response in terms of increasing muscle mass and strength. Based on scientific research, every fourth person is a hard gainer, and his workouts in the gym do not give the desired results.

This type of people is more inclined towards athletics, because... they are more resilient. There is another advantage for these people - they do not add fat. If you manage to increase the mass, then this mass will be beautiful, dry, and embossed. In addition, you can eat a lot of sweets, but some people cannot afford this because... gets fat quickly.

But don’t despair that nature hasn’t endowed you with champion genetics. Usually, those who easily get the result always lose to those who earned it with sweat and blood.

How do I know if I'm a hardgainer?

In principle, if you ask the majority of gym goers, they will answer that they are this type, because their progress is small, but their ambitions are so big. In fact, people are progressing, but everything is not enough for them. But there are some features that can roughly indicate whether you are a hardgainer or not.

These people usually have thin bones. Try measuring the circumference of your wrist; if the result is 17.5 cm or less, then you have thin bones. Short muscles also indicate indirect causes of this type. Bend your arm at a 90-degree angle and place your fingers between your forearm and biceps; if you can fit two or more fingers through, then you have short biceps, and short muscles are less prone to large volumes. Next, look at the appearance. If a person is very dry or, as they say, wiry, then this also indirectly confirms that he belongs to this type. But all these indicators are relative and do not give a specific answer.

The most important indicator is the lack of progress. If you cannot regularly progress in working weights and body weight, then this person is a hard gainer. But provided that he leads training diary, observes the regime and nutrition. Otherwise, in general, few people do this, and therefore rarely does anyone progress, and anyone can be called a hard gainer.

Since this type of people does not digest a large amount of load (more than 3 times a week strength training) due to the tendency to quickly overtraining, it is necessary to reduce the volume of loads. It is necessary to train less often and reduce the number of approaches in exercises, and therefore we do not have the opportunity to disperse our strength on isolated exercises, and the emphasis should be on basic exercises.

There should be fewer training days per week than rest days; the most optimal would be to train 3 times a week for 40 minutes and pump each muscle group no more than once a week.

For example:

Mon. Chest - triceps

Tue Day off

Wed. Back - biceps

Thurs. Day off

Fri. Legs - shoulders

Sat. Sun. - days off.

But this is an approximate training program, and the most important thing is to focus on sensations. If you still feel tired on Wednesday after working out on Monday, you need to take an extra day of rest. For hardgainers, the rule that less is more works.

How many approaches and repetitions should you do and what should a program for an ectomorph for weight look like?

In short, I recommend doing 6 to 12 repetitions per set, and only 1 working set. I really like this scheme, which Dorian Yates and Mike Mentzer followed. I have already posted this training program for gaining muscle mass, you can check it out. This is my favorite program, according to which I began to progress after a long period of stagnation. And I started with a weight of 65 kg and according to this scheme I reached 83 kg in 1 year.

Your main task is to progress in working weights; this is one of the basic principles of increasing mass and strength. Load cycling is also great - this is when you do a week of heavy training, then a week of light training (50% of the working weights and again heavy training, etc.).

Recovery and rest.

Due to not particularly successful genetics, it is very important for hardgainers to adhere to the regime, otherwise no matter how hard they work out in training and no matter how much rest they take, they still won’t see the muscles.

Basic Rules:

1. Eat a lot of proteins and carbohydrates. Calorie content should be high. WITH nutrition that is suitable for an ectomorph, you can check it out.

2. Go to bed no later than 11 o’clock and you need to sleep at least 8 hours at night, it is also advisable if you can sleep 1-2 hours during the day.

3. Be less nervous, because catabolic hormones burn muscles.

4. Minimize additional physical activity. Working as a loader is clearly not suitable for you. When I was establishing my regime, I left the hard work to sell sports nutrition.

So, friends, if nature has not rewarded you with champion genetics, this is not a reason to give up. By following a number of rules, you can achieve the desired result. After all, if I achieved it, then you can too. I started my first classes with a weight of 60 kg, my wrist girth was 17 cm and I could barely press an empty bar, but now I weigh 90 kg and have completed 3 master's degree titles in powerlifting. You will succeed! It doesn’t matter who you are, an ectomorph - a hard gainer or any other, the main thing is desire and motivation. But if you find it difficult to progress alone, you can always

A three-day mass split is a classic training program for gaining muscle mass. It is used by both beginners and experienced athletes. Three hard workouts per week guarantee a stable increase in muscle volume and strength without overtraining and with full recovery. Plus, you don't overtax your cardiovascular system by working out too often. This training system works best on “natural” athletes who do not use pharmacological agents. For them, three workouts a week is the best option.

Today we will look at how to create an effective three-day split for gaining muscle mass and what exercises are included in the program.

What is a split?

A training principle called “split” means that we “split” the body into separate muscle groups and train them on different days. The advantage of this approach is that muscle groups have more time to recover and grow. While one muscle is resting, we train another. Doing just three workouts a week will lead to consistent progress in the long run.

Classic split

The split can be divided into 2-7 days. Also, for experienced athletes, a split program is acceptable, in which one muscle group is worked more than once a week. Our system is built differently, in which each muscle is loaded once a week. This ensures full recovery before your next workout. This approach will lead to the growth of high-quality muscle mass.

Most often, during split training, synergistic muscles are trained on the same day. For example, chest and triceps. The triceps get their share of the workload during any chest press exercise. After performing the main load on the pectoral muscles, the athlete finishes off the already tired triceps. Thus, the workout is quite easy and without the use of huge working weights. The most important thing is not to overtrain small muscle groups (biceps, triceps, front and rear deltoids). Remember that in total they do quite a lot of work.



Alternative Approach

There is another approach - to train the antagonist muscles at a time. For example, biceps after a chest workout or triceps after a back workout. It can be used from time to time, but not on an ongoing basis - such heavy training is not suitable for everyone. Let's say you worked your biceps on Monday, and on Wednesday you do your back workout. In such conditions, it is important to pay a lot of attention to recovery - it is impossible to fully train your back if your biceps are still clogged with lactic acid from Monday. Over time, this will lead to overtraining of small muscle groups, which will stop responding to any load and weaken. As a result, weak triceps will not allow you to set records in the bench press, weak biceps will not allow you to do normal pull-ups, etc.

Split for ectomorph

Ectomorphs have a hard time building muscle, so people with this body type should build their three-day mass split around basic compound exercises. They involve the largest number of large muscle groups and significantly increase hormonal levels. In conditions of increased hormonal levels, training will be much more productive, and progress will not be long in coming.

In order not to overwork yourself in the gym and not put yourself into a state of energy deficiency, it is recommended to do relatively short but intense workouts - no more than 45-60 minutes. Otherwise, the stress hormone cortisol will begin to be produced in increased quantities, destroying protein compounds in our muscles. Ectomorphs should avoid this.

If you can’t meet the specified time limit, it is recommended to drink a cocktail of a couple of servings of BCAAs and 30-50 g of simple carbohydrates (for example, amylopectin or honey) during training. This will suppress catabolism and give you energy. D To get maximum effect, select .

Monday (chest + triceps + shoulders)
Exercises	Number of approaches and repetitions
	4x6
	3x10
	3x15-20
	3x8
	4x8
Standing dumbbell flyes	3x12
Wednesday (back + biceps)
	5x5
	4x10
	4x8
	3x12
	3x15
	4x12
Friday (legs)
Squats	5x5
Leg press	4x10
Hack squats	3x12
Lying leg curls in the simulator	4x12-15
	4x15-20

As you can see, almost the entire training process is built around basic movements. Ectomorphs, especially beginners, need to train in exactly this way for the first six months to a year. Only when you gain 5-10 kg of muscle mass and achieve decent strength indicators can you increase your training volume and add more isolated movements to it.



Three-day program for mesomorph

Unlike ectomorphs, mesomorphs find it much easier to gain muscle mass. Accordingly, the three-day weight split for mesomorphs will be different.

Mesomorphs may not build all their training around a base. The more varied your training, the better. Do isolated movements for stronger blood circulation, introduce elements from CrossFit and martial arts, and do cardio. Then you will get a healthy, strong and functional body. And if you pay more attention to your diet and take care of the right and healthy foods, you are guaranteed a beautiful, muscular figure.

There is no strict limit on the duration of training, but it is advisable to keep it to at least an hour and a half. After this period, catabolic processes will prevail in the body, protein synthesis will drop, and you will not receive much benefit from exercise.

	4x8-12
	3x12-15
Dumbbell flyes lying on an incline bench	4x12
Crossover	3x15
Dips	3 – to failure
French press with dumbbell	3x15
	3x8-12
Arm extensions with rope handle	3x15-20
Wide grip barbell row	4x10-15
Swing dumbbells to the sides	3x15
Seated dumbbell press	3x10
Crunches	3x20
	3x15
Wednesday (back + biceps + rear deltoid)
Wide grip pull-ups	4 – to failure
Wide Grip Vertical Row	3x12
Pullover on a vertical block	3x15
	4x10
Horizontal row in a lever machine	3x12
	4x20
Abductions in the rear deltoid exercise machine	3x15
Bent over dumbbell swings	3x15
Hyperextension	4x20-30
Scott Bench Curls	3x15
"Hammers" with dumbbells	3x12
Friday (legs)
	3x15
	5x6-15
with narrow legs	4x15-20
Smith Front Squats	3x12-15
	4x15-20
	3x12-15
	3x8-12
Standing calf raise in the machine	4x20-30

The approach to training mesomorphs is significantly different from performing exclusively basic exercises, as is the case with ectomorphs. Here, approximately half of the entire program consists of isolated exercises - this leads to greater blood supply to the muscles and reduces trauma to muscle fibers. From time to time, you can add variety to your training process and replace most of the monotonous work with iron with CrossFit training - this way you will become more resilient and stronger.

Mass split for endomorphs

The main problem of endomorphs is a slow metabolism. Because of this, they accumulate subcutaneous fat abundantly. The key to solving this problem: regular intense training and cardio, proper nutrition and recovery. Training should be long: it is advisable to have time to complete both aerobic and anaerobic work at one time.

Thus, a huge amount of calories is spent in the gym, and their consumption will continue after the workout. Therefore, for more intense fat burning, 30 minutes of cardio exercise are added at the end of each workout. Do it according to how you feel, using your favorite cardio machine: treadmill, exercise bike, elliptical, stepper, etc. A three-day mass split for an endomorph may be the best option for people with this body type.

with extra weight

Monday (chest + triceps + shoulders + abs)
Incline Barbell Press	4x6-10
Dumbbell bench press	3x12-15
Dumbbell flyes lying on a horizontal bench	4x10
Dips	4 – to failure
	3x10
Close grip bench press	4x25-30
Scott Bench Dumbbell Curls	3x15
Biceps curl with lat pulley with cable handle	3x12
Cardio	30 min.
Friday (legs)
Leg extensions while sitting in a machine	3x15
Squats	5x6-15
	4x20
Hack squats	3x12-15
	4x15-20
Leg curls while sitting in a machine	3x12-15
Deadlift with a barbell on straight legs	3x8-12
Calf raises on a leg press machine	4x20-30
Cardio	30 min.

Regularly doing cardio after strength training will burn even more calories. In addition, this approach stimulates increased secretion of growth hormone, which has a fat-burning and anti-catabolic function.

As for strength exercises, they are almost no different from the program for a mesomorph. The main thing is to work intensively, rest less between approaches and follow the correct technique. It is also advisable to use a heart rate monitor or fitness bracelet to monitor your heart rate - this is extremely important if you have a large body weight (say, over 100 kg) and you do not want to harm your health.