The best workout program for muscle recruitment mass ectomorph

Most traditional mass recruitment programs simply don’t suitable for thin by nature guys. If you are an ectomorph, for There are several rules for you. Neglect them and you can say goodbye to any chance of achieving outstanding hypertrophy.

Follow the guidelines below, and “Bro, you would swap “will turn into” Do you compete? “.

• Hard Gainers and Ectomorphs
• Training program for ectomorph
  • 1 – Focus on intensity, not volume
  • 2 – Make the base
    • Deadlift
    • Box squat
    • Bench press
    • Power Bench Press
  • Training program
• 8 week training program
• 9-week weight training program for advanced
  • Recommendations
  • Unloading mass recruiting training program (1 week)

Hard Gainers and Ectomorphs

Quite often, people call us “hardgainers,” ectomorphs, but these are two completely different concepts.

The word “hardgainers” is monstrously abused, meaning when this and those who eat little or exercise poorly. But to be ectomorph – tall, with long limbs and fast metabolism – much more profitable.

By the way, the legendary bodybuilders Frank Zane and Flex Wheeler (Flex Wheeler), both famous for their graceful contours and perfect symmetry are also considered ectomorphs.

Frank Zane

Thus, Frank and Flex proved that the ectomorphic type physique is not at all a sentence for a bodybuilder. However problems often arise when typical ectomorphs try to apply the same principle of nutrition and training as more lucky mesomorphs.

But what really distinguishes ectomorphs? They are characterized by the following qualities:

• Long, thin limbs
• Flat chest and narrow shoulders
• High forehead
• Elongated face shape
• Sloping chin
• Narrow hips
• Tall
• Fast metabolism
• Low fat, and naturally weak muscle tone (ribs are not muscles yet)
• Heart scars from the fact that the girls didn’t allow them to cannon shot

If all this can be said about you, read on below The most effective ectomorph training program presented for a set of muscle, and a few more schemes for more advanced classes.

I was the same

Why am I so good at this? Because I was same. In high school, I weighed only 6 5 kg. In four years I grew to 97 kg, and began to take part in competitions in bodybuilding.

I’m unlikely to be confused with Frank or Flex, but damn me if I stop striving for the full unleashing your potential. My experience has taught me that ectomorphs can build an impressive body with a competent approach.

Training program for ectomorph

1 – Focus on intensity, not volume

Simply put, split training programs with a large training volume of 12 exercises of 4 0 approaches, which can often be seen in bodybuilding magazines are not suitable for ectomorphs.

Many of us are confused by the popular recommendation to strive for to “8-12 reps for better hypertrophy.” Of course, this mode passed the test of time, and proved its effectiveness for most people.

The first few years at the dawn of my training career I dedicated to typical 5-day splits, diligently finishing each muscle 4-5 sets with dozens of repetitions. If I felt that my the muscles are not exhausted enough, I caught up with drop sets and super networks. If I were to return to the past, I would smear myself, because in as a result, I probably lost as many muscles as increased!

And only with time I realized what is necessary for a set of muscle mass for ectomorph and made the fastest progress in mass and power when he reduced the volume of training and increased its intensity. it involves 3-4 exercises in 2-4 sets of 6-8 repetitions (or less).

Remember, you have metabolism and so – God forbid everyone, therefore, your the goal is not to burn a huge amount of calories in the room. Muscles grow in the process of rest, not training, keep this in mind.

Being an ectomorph, you need to adhere to the principle “worked – free.” This means that by loading your muscles properly Therefore, you should leave the hall.

This is a very effective method, since a small training volume allows you to take more weight. In this case, activation rapidly contracting muscle fibers with increased growth potential. It is on them that you should focus on maximum weight gain.

In short, increase the intensity of your training, and not chase volume.

2 – Make the base

Isolating exercises for ectomorph training is better not include in the training program. But don’t forget what you need first prepare the muscles and ligaments for working with weights and for this excellent insulation will do. Then you will need to study the technique well and you can start serious work.

Too many thin guys blindly go to popular bodybuilding programs developed by non-ectomorphs sitting at the same time on chemical additives. These guys can easily build up muscle, performing a dozen exercises in one workout. You are no.

It’s time to remove all the excess from your program, and focus on what really works for ectomorph for muscle mass gain, will give the result and save you time and money. You don’t have to spend an hour and a half if you can complete all the necessary volume in 45 minutes.

I know this concept is not easy to accept. But otherwise nothing! AT Otherwise, you will stagnate.

Given all of the above, the right exercises for ectomorphs should:

• Engage as many muscles as possible
• Allow you to work with significant weights
• Be as effective as possible

Ectomorphs are recommended to focus on the following exercises:

• Deadlift (any variety)
• Box squat (with barbell on shoulders or chest)
• Bench press
• Power Bench Press

Deadlift

Perhaps deadlift is able to activate more muscle fibers compared to any other exercise. Essentially she develops muscles in the right places (on the legs, back, trapeze), making the balance arrow move in the right direction.

Before tearing the bar off the floor, try your best press the feet closer to the ground, directing the force to the legs. As well as when straightening the body, strive to achieve full extension in the hip joint. I prefer the traditional technique, but variations of traction sumo or jerk are allowed.

Box squat

I like to use the box while squatting because us ectomorphs – such long legs that at the lowest point of the amplitude we need support for greater stability. Without a box, we often “nod” the pelvis, losing control of the technique of execution.

In the competent execution of box squats, mainly use your hips as you land on a supporting object. AT traditional ectomorph squat technique knees and socks.

For the correct weight transfer back, put the box away, so that only the edge of the buttocks touches it in the lower phase of movement.

Always do a couple of test reps to adjust distance to the box. There is nothing worse than crouching (or falling) on floor with a heavy barbell. When touching the drawer, try not to sit on it, and immediately straighten in a jerk.

Bench press

What? But what about the bench?

Like box squats, the goal of this exercise is in providing the optimum range of motion for mass growth and muscle strength.

It is difficult to find an ectomorph who has made great progress in the bench press lying on the bench. Thanks to the long arms, the bar passes impressive distance, so you can hardly develop strength in this manner.

After years of torment with the bench, I decided to reap from the floor. it instantly eliminated the instability of the shoulder joint, every time appearing at the lower point of the amplitude when bench press, because the surface of the floor severely restricts movement, not allowing elbows go below the horizontal. Therefore, you can increase both weights, and the number of repetitions.

For a long time, my nursing children refused to grow. But after me replaced the bench press on the floor with a bench bench on a horizontal bench, I I get stable results.

I am by no means an opponent of the bench press lying on the bench. It’s just not the best. the choice for an ectomorph trying to overcome the plateau effect. When you properly develop strength with the bench press, come back on the bench.

Power Bench Press

As with the bench, the flimsy shoulders of the ectomorph do not adapted to lift large weights above the head. Naturally, you can succeed, but it will take you a lot of time with performing the classic version of the army bench press for a week a week.

Instead, spend a few months doing army bench press in the power frame. The reduced amplitude eliminates the limited the capabilities of your long arms and stabilizes the shoulder joints. So you will be able to increase working weights, feeling a positive impact army bench press on the body as a whole.

The basic exercises discussed above will increase “flesh,” hitting fast-contracting muscle fibers, and stimulating a large number of muscles in the optimal for your ectomorphic limbs range of motion.

Training program

I developed a four-week mesocycle, this is a program for recruiting mass calculated for three workouts per week, which maximally meets the needs of ectomorphs. You will notice that she pretty straightforward, but why unnecessary difficulties? All over again rests on the main goal – to come, practice, grow.

Notes

• Strive every week to increase weight in the base power and additional exercises.
• Determine your one-shot maximum (1 PM) – maximum weight shell in one repetition – and use adequate weights, allowing you to perform a given number of repetitions. If you do this if you don’t, you are unlikely to be able to control the result. The numbers in this case are very important.

Moreover, the less time you spend in the gym, the stronger You will give all your best on each repetition. Not to be missed single repetition due to lack of concentration or incorrect technicians. That is why you are allowed to rest between sets. amount of time required.

If this training program is for gaining muscle mass you do not seem effective and at the end of classes you feel no effect then you are just not enough worked hard.

Rest between workouts for at least 48 hours. At the end four-week cycle, evaluate your well-being. If you want reduce the load for a week – do it. Otherwise start the program again from Week 1.

Day 1 – Focus on Deadlift

	Exercises	A week	The approaches	Repetitions	% 1 PM
AND	Deadlift	1 2 3 4	3 4 3 4	6 5 8 5	85% 90% 80% 90%
B	Reverse Grip Pull	1-4	3	6-8
AT	Inclined rod pull	1-4	2	10

Day 2 – Focus on the bench press

	Exercises	A week	The approaches	Repetitions	% 1 PM
AND	Bench press	1 2 3 4	3 4 3 4	6 5 8 5	85% 90% 85% 90%
B	Power Bench Press	1 2 3 4	3 4 3 4	6 5 8 5	85% 90% 80% 90%
AT	Narrow Grip Dumbbell Bench Press	1-4	3	8

Day 3 – Focus on Squat

	Exercises	A week	The approaches	Repetitions	% 1 PM
AND	Box squat	1 2 3 4	3 4 3 4	6 5 8 5	85% 90% 85% 90%
B	Bulgarian split squats	1-4	2	10
AT	Deadlift	1-4	3	8

Other factors

Adequate power load is only half the trouble for the notorious ectomorph. The main battle you have in the kitchen, where you have to consume a huge amount of high-quality calories.

The problem is that most ectomorphs think that excess calories can be achieved by simply throwing a couple of grams of chicken, or swallowing an extra egg at breakfast. Serious weight gain requires abundant intake of all macronutrients, not just squirrel.

Make sure your diet is rich in the following foods:

• Eggs (not just squirrels)
• Oatmeal
• Water (and why it is emphasized only in diets for losing weight?)
• Olive oil
• Nuts or peanut butter
• Bananas
• Apples
• Fish
• Rice
• Protein Powder
• Potatoes
• Broccoli
• Milk
• Beef
• The bird
• Training supplements

This is an approximate list. Of course you should not eat All of the above products every day. First try make sure that each of them appears regularly in your menu weekly. Remember, a good plan is a guarantee of success.

Some owners of the most impressive physical data, ever flaunted on the covers of bodybuilding magazines, started with feeble breaths. Therefore do not use your build as an excuse – follow the rules, and go to your dream!

8 week training program

If you have already completed the training complex for for beginners, this system will be a great continuation.

Note: Only start this program when reach at least intermediate level training.

Note: Training for beginners often loads the muscles of all body, which is pretty exhausting. Therefore, before tackling this program, first take a week off.

The basis of the presented cycle is split to the top and lower body.

Trapeze and forearm training is included in the complexes on the lower part of the body, because here they are actively involved, especially in deadlift.

Here are 4 selections of exercises, but you should train thrice a week.

For example:

• Week 1: complexes 1, 2, 3
• Week 2: complexes 4, 1, 2
• Week 3: complexes 3, 4, 1
• Week 3: complexes 3, 4, 1
• Week 4: complexes 2, 3, 4

Always warm up before training! Do not neglect the rest, if you feel that you are overtraining!

Complex 1

	The approaches	Repetitions
Pull-ups	2	5-10
Army bench press	2	5-10
One-handed dumbbell pull	2	5-10
Bench press on an incline bench head up	2	5-10
Biceps Barbell Lifting	2	5-10
Narrow grip bench press	2	5-10

Complex 2

	The approaches	Repetitions
Squat	3	5-10
Dumbbell swing	3	10-12
Climbing toes	3	10-12
Shrugs with a barbell	3	5-10
Reverse Grip EZ Bar Lifting	3	8-10

Complex 3

	The approaches	Repetitions
Pull-ups	2	5-10
Chest and bench press	2	5-10
Incline Dumbbell Deadlift	2	5-10
Dips	2	5-10
Hammer	2	5-10
Reverse Grip Bench Press	2	5-10

Complex 4

	The approaches	Repetitions
Squat	3	5-10
Deadlift	3	5-10
Climbing toes	3	10-12
Wrists	3	5-8

After this cycle, you can go to a more advanced mass recruiting program for ectomorphs.

9-week weight training program for advanced

The program I want to share with you has been developed Derek Charlebois – Bodybuilding Expert and author of articles for bodybuilding.com.

Once he was also thin, but he managed to develop muscle, gain mass and achieve amazing muscle relief.

Below is his photo. Very impressive.

A selection of exercises for ectomorphs in the mass phase (4-8 weeks)

“Push” A – Mon.

• Bench Press 3 * 4-8
• Army bench press 3 * 4-8
• Bench press narrow grip 3 * 4-8
• Squat 3 * 4-8
• Sitting on toes 3 * 4-8

“Pull” A – Tue.

• Draft in a slope 3 * 4-8
• Block pull down wide grip 3 * 4-8
• Shrugs with dumbbells 3 * 4-8
• Lifting dumbbells for biceps 3 * 4-8
• Deadlift 3 * 4-8

“Push” B – Thu.

• Dumbbell bench press on an incline bench head up 3 * 4-8
• Dumbbell bench press 3 * 4-8
• French bench press 3 * 4-8
• Leg Press 3 * 4-8
• Platform press with socks 3 * 4-8

“Pull” B – Fri.

• Deadlift (from the floor or in the power frame) 3 * 4-8
• Pullups 3 * 4-8
• Shrugs with a bar 3 * 4-8
• Lifting the bar for biceps 3 * 4-8
• Leg curl 3 * 4-8

*** You can do it every other day plus one workout per weekend.

Recommendations

1. Strive to do no more than 4-8 repetitions of one exercise, otherwise you should switch to heavier shells.
2. Separate the approaches with a two-minute pause.
3. You can swap exercises for one muscle group.
4. Work in this mode for 4-8 weeks, then reduce the load on week (delayed recovery).
5. .Without a fasting week, limit yourself to 2 sets of 10 repetitions of each exercise.

Unloading mass recruiting training program (1 week)

Do each exercise according to scheme 2 to 10.

“Push” A – Mon.

• Bench press
• Army bench press
• Narrow grip bench press
• Squat
• Sitting on toes

“Pull” A – Tue.

• Tilt thrust
• Wide grip block pull
• Dumbbell Shrugs
• Lifting Dumbbell Biceps
• Deadlift

“Push” B – Thu.

• Dumbbell bench press on an incline bench head up
• Dumbbell bench press
• French bench press
• Leg press
• Socks platform press

“Pull” B – Fri.

• Deadlift (from the floor or in the power frame)
• Pull-ups
• Shrugs with a barbell
• Biceps Barbell Lifting
• Leg curl

*** Similarly, you can train on other days.

Notes

1. Optionally, you can rearrange exercises from list.
2. You can supplement the training with isolating exercises that are not included to the list.
3. Stop the exercise one repeat before the onset failure.
4. Observe a 1-2 minute interval between sets.