Muscle Building for Ectomorphs
As a thin guy packing muscles has not been easy for you, and if you are looking for muscle building tips for ectomorphs, continue reading.
For someone struggling with weight loss, ectomorph body type is a dream. Blessed with small bone size, long limbs, ectomorphs scarcely put on weight, as they have super-efficient metabolism that burns extra calories without a fuss. However, there is a twist in the story for ectomorphs on the bodybuilding route. When they try to pack on muscles their super-efficient metabolism works against them. Whereas mesomorphs breeze through muscle gain and endomorphs easily get successful in bulking up, if they plan it right, ectomorphs struggle at each step. No wonder, they are called hard-gainers. Should they give up the pursuit of muscles? Of course not, MuscleBlaze has a plan in place for ectomorph bodybuilding, which will help the thin and lanky guy make friends with their active metabolism to build muscles.
1O ECTOMORPH BODYBUILDING TIPS
Muscle building for ectomorphs requires the will to push the limits and train harder, along with eating clean. In order to gain muscles, ectomorphs or hard gainers should remain in a calorie surplus situation, avoid cardio and emphasize on protein and fat intake. A high-quality mass gainer enables them to easily get enough calories along with quality nutrients.
1. RECRUIT PROGRESSIVE OVERLOAD TO BUILD MUSCLES.
Defining progressive overload in the words of Henry Ford, "f you always do what you have always done, you'll always get what you've always got." When ectomorphs include progressive overload to train their muscles, they challenge muscle fibers to grow gradually so that it adapts to the exposed stress, recovers from the effect and grows stronger. When the muscles grow bigger and firmer, they are challenged with increased weights during the resistance training. The key word here is gradual. The whole process works to adapt the body to the challenges rather than pushing it through the heaviest set in one go because then the body will be unable to adapt.
2. TRAIN WITH HEAVIER WEIGHTS
Training for ectomorphs involves choosing heavier weights vis-à-vis lighter weights. You should keep your reps in the range of 5-10. However, the process of choosing weights has to be gradual and slow. If right from the start you choose heavy weights, your body will not be able to adapt to the stress accordingly. Hence, the hard gainers need to start with lower weights but more volume. This will enable their body to grow in the muscle size. As their body adapts, they can move to heavier weights. For them, the rep range remains 5-10, but not the stocky sets of 5-5-5 or 10-10-10 rather, pyramid style, 8-5-3 so that they don?t overwork your muscles.
3. DO COMPOUND LIFTS.
What's the best workout for an ectomorph? In the ectomorph bodybuilding routine, compound lifts are more important than isolation exercises, like dumbbell curls. Compound lifts involve the use of more than one major muscle group at a time, whereas isolation exercises engage only one muscle group. Since compound exercise recruits a larger muscle group primarily and smaller muscle groups secondarily during lifts, it boosts production of testosterone hormone. The compound lifts best suited for an ectomorph are squats, deadlifts, pull-ups, dips, rows and bench press.
4. AVOID CARDIO.
Cardio is to enhance fat burn, but the ectomorphs need not worry about it, because it's least of their concern. Therefore, hard gainers can safely avoid cardio.
5. REST LONGER
Ectomorphs need to rest longer during their training sets. They need to aim at 2-5 minutes of rest to allow their nervous system to recover from the stress of training. Moreover, resting longer with lower reps maximizes the supply of testosterone, the muscle building hormone in the blood stream for bigger muscles.
6. GET IN A CALORIE SURPLUS.
While workout is just one aspect of building muscles, nutrition is another more significant aspect. A diet error takes you two steps backward in muscle building. Nutrition for ectomorphs involves to stay in a calorie surplus situation because either to build either muscle mass or to gain fat, you need to have extra calories over and above your regular needs. Ideally, 500 calories and above is a good target. In a week, it will result in a pound (0.453g) of weight gain, but the problem with most ectomorphs is that their superfast metabolism will burn this surplus quickly.
7. DRINK YOUR CALORIES.
As an ectomorph, if your goal is to bulk up, you need to seek the help of mass gainers and drink your calories.This is the quickest route to get a healthy dose of carbs, proteins and fats in a day without going overboard on food. Also, it provides you measured calories, so you know exactly, how much extra you are having in a day.
8. EMPHASIZE YOUR PROTEIN INTAKE.
The science is simple. Your muscle tissues are composed of protein and you need to get in a positive nitrogen balance to fuel your muscle growth. Try to get 1.3 to 1.5 g of protein per pound of body weight. If you find that your muscle growth is still stunted, increase the amount to 1.75 g per pound of body weight.
9. GET AMPLE CARBOHYDRATES TO BUILD MUSCLES FASTER.
Daily consume 60 to 80 grams of complex carbohydrates in every meal. You should understand that adding fast food, processed food as sources of carbohydrates would not be the correct idea. You can get a healthy option by choosing low-glycemic, high-fiber carbohydrates instead of moving towards junk food. Good sources of muscle building carbohydrates are beans, oatmeal, potatoes, pasta, barley, whole-grains. Carbohydrates not only provide you energy but also pump your muscles, somewhat similar to creatine.
10. GET GOOD FATS.
It's critical to maintain your testosterone level to build muscles. Aim to get good fats, a generous helping of saturated, monounsaturated and polyunsaturated fats to fuel your muscle growth.
Armed with these tips, ectomorphs can supercharge their muscle growth.
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