What is the ectomorph body type?

Ectomorph is a body type characterized by a thin build and low body fat percentage. All trainees with this body type burn a large number of calories on a daily basis.

If you want to increase your weight, you should gradually increase your daily calorie intake until you reach the point where you are adding 0.5 kg of quality muscle mass per week. Nutrition in ectomorphs is a key factor in increasing muscle mass quality. To begin with, you should consume around 40-45 calories per kilogram of body weight every day. For example, an active trainee should import about 2600 to 2950 calories per day.

The diet should consist of 4 to 5 meals a day (sports supplements can also be implemented). Of the total caloric intake, 30% should be imported from protein, 50% should be imported from carbohydrate consumption (the simple carbohydrates should be imported in small amounts), and the last 20% of the total caloric intake should be from healthy fat consumption. Just before bedtime, all active trainees who have this ectomorph body type should consume protein flour via supplements or cooked food.

All ectomorphs should practice eating foods that have a low glycemic index such as brown rice, wheat bread, sweet potatoes, oatmeal. It is recommended to use multivitamin supplements in your diet. The essential fats should also be converted by consuming olive oil, nuts, herbal oils, fish, linseed oil, linseed and walnuts.

Facts about the training program

• Aerobic activities should be limited.
• Before each workout, do a 5-10 minute warm-up session (recommended cardio).
• Don’t forget to do some stretching exercises at the end of your workout to relax your muscles.
• Every trainee should follow the concept of 2-1-2. This means that the beginning movement of each exercise should be 2 seconds, followed by a 1 second pause at the end point of the exercise and 2 seconds for the last movement of the exercise.
• If you can’t perform an exercise in this program, substitute another exercise that targets the same muscle group.
• The rest between each exercise should be a maximum of 3 minutes.
• Focus on a short workout.
• Don’t forget to choose abs exercises and do them every Monday and Thursday or Tuesday and Friday after strength training.

program structure

MONTAG

* Target muscle group: chest and triceps

• Barbell Bench Press – 4 sets of 6-10 reps. If you are able, increase the weight on each set.

• • Incline dumbbell press – 4 sets of 6-10 reps. If you are able, increase the weight on each set.

• • Dumbbell Flies – Here you should do 3 sets of 8 – 10 repetitions. Choose a lighter weight for this exercise.

NOTE: Do not force and maintain the same weight for all three sets.

• Close Grip Bench Press – 4 sets of 8 – 10 reps. You can increase the weight for the second and last set.
  • Seated French Press – 2 sets of 8 – 10 reps. Choose the average weight and stick to it in each set.

• • Tricep Dips – 2 sets of 8 – 10 reps.

TUESDAY

* Target muscle group: BACK AND BICEPS

• • Barbell Row – 4 sets of 6 – 10 reps. Increase the weight on each set.
• Wide-grip pull-ups – 3-4 sets of 8 reps max.
• Cable Reverse Grip Rows – 4 sets of 6 – 10 reps. Increase the weight in 2 and 4 sets.
• Barbell Curl – 4 sets of 8 – 10 reps. Increase the weight on each set.
• Alternate Seated Dumbbell Curl – 2 sets of 8 – 12 reps. Increase the weight on each set.

Concentration Curl – 2 sets of 8-10 reps. Choose the average weight and stick to it for each set.

CLOSED ON WEDNESDAYS

THURSDAY

* Target muscle group – LEGS

• Squats – 4 sets of 6 – 10 reps. Increase the weight on each set. NOTE: FOCUS ON QUALITY, NOT QUANTITY! If you’re not doing this exercise properly, don’t increase the weight.
• 45 degree leg press – 3 sets of 6-8 reps. Increase the weight on the first and third sets.
• Hack Squat – 3 sets of 8 – 10 reps. Choose the average weight and stick to it for all three sets.
• Romanian Deadlift – 3 sets of 6 – 8 reps. If you do this exercise right, you can increase the weight in each set.
• • Hamstrings – 3 sets of 8-10 reps. Increase resistance by increasing the weight of each new set.

FREITAG

* Target muscle group: SHOULDER AND WALK

• Seated Dumbbell Press – 3 sets of 6 – 10 reps. Increase the weight on each set.
• Military Press – 3 sets of 8 reps. Increase the weight on each set.
• Raise the barbell sideways – 3 sets of 8 – 12 repetitions. Increase the weight on the second set.
• Barbell Shrugs – 3 sets of 8 – 10 reps. Choose the average weight and stick to it for all three sets.
• Standing Calf Raises – Do 3 sets of 12-15 reps. Pick a weight and do all three sets with it.
• • Seated Calf Raises – Do 3 sets of 6-8 reps.