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Having bodybuilding success if you have an ectomorph body can be a real struggle if you don't have the right knowledge. Chances are that if you are reading this article, you are here because you not seeing the kind of results you'd like to see at the gym. We're going to start to fix that problem right now.
You already know you have a disadvantage when compared to all of your gym buddies, but what can you do to overcome your body type? The first step is to start eating more often; ectomorphs should get about 3,500 calories per day. Only visit the gym for one hour about three days per week, but increase your workout intensity until you are completely wiped out by the end of the one hour session.
These two changes alone could solve all of your problems. The thing is, the type of exercise you are doing could also be a problem. Are you exercising your muscles in isolation, or are you working groups of muscles all at once when you work out? Since you only have one hour to work out, isolation exercises are no longer going to be enough. You'll have to start focusing on doing compound exercises instead. These will require you to use several muscles at once every time you do a workout, and these 3 exercises will improve the results you are getting from your bodybuilding.
Exercise #1 - Hammer Curl (Good For Arms)
This exercise targets muscles in both the forearms and biceps. Start with your feet about shoulder-width apart. Relax all of your muscles while keeping your back straight. Your arms should be to the side with a dumbbell in each hand, palms facing the body. Either alternatively or simultaneously lift the dumbbells until they reach your shoulders, your wrists should not move during this process. Hold for a brief period and then slowly return to starting position.
Exercise #2 - The Deadlift (Gluts, Hamstrings & Quads)
The deadlift is a great exercise that works out the core, quads, hamstrings, and glutes. Stand in front of a dumbbell that is placed on its side. Keep your back straight and arms extended as you bend your knees down to grab the end of the weight. Stand back up while gripping the dumbbell until you are back to your original starting position. Hold and contract your muscles and then return the dumbbell to the floor in the same fashion as when you picked it up. Repeat.
Exercise #3 - The Bent Over Row (Core, Back And Shoulders)
The bent over row works the entire back, core, and shoulders. To start, hold a ten pound dumbbell in each hand with your arms extended in front of you. Slightly bend your knees and lean forward with your arms still hanging out. This is your starting position. Now lift the dumbbells up to your chest as you contract the muscles in both your back and shoulders. Hold and then slowly straighten your arms back out.
Bodybuilding for ectomorphs is actually quite simple now that you know exactly what you have been doing wrong. Perform exercises like the examples above in an intense sequence, eat the recommended amount of calories, and rest often to get that big bulky body you've been working for.
You already know you have a disadvantage when compared to all of your gym buddies, but what can you do to overcome your body type? The first step is to start eating more often; ectomorphs should get about 3,500 calories per day. Only visit the gym for one hour about three days per week, but increase your workout intensity until you are completely wiped out by the end of the one hour session.
These two changes alone could solve all of your problems. The thing is, the type of exercise you are doing could also be a problem. Are you exercising your muscles in isolation, or are you working groups of muscles all at once when you work out? Since you only have one hour to work out, isolation exercises are no longer going to be enough. You'll have to start focusing on doing compound exercises instead. These will require you to use several muscles at once every time you do a workout, and these 3 exercises will improve the results you are getting from your bodybuilding.
Exercise #1 - Hammer Curl (Good For Arms)
This exercise targets muscles in both the forearms and biceps. Start with your feet about shoulder-width apart. Relax all of your muscles while keeping your back straight. Your arms should be to the side with a dumbbell in each hand, palms facing the body. Either alternatively or simultaneously lift the dumbbells until they reach your shoulders, your wrists should not move during this process. Hold for a brief period and then slowly return to starting position.
Exercise #2 - The Deadlift (Gluts, Hamstrings & Quads)
The deadlift is a great exercise that works out the core, quads, hamstrings, and glutes. Stand in front of a dumbbell that is placed on its side. Keep your back straight and arms extended as you bend your knees down to grab the end of the weight. Stand back up while gripping the dumbbell until you are back to your original starting position. Hold and contract your muscles and then return the dumbbell to the floor in the same fashion as when you picked it up. Repeat.
Exercise #3 - The Bent Over Row (Core, Back And Shoulders)
The bent over row works the entire back, core, and shoulders. To start, hold a ten pound dumbbell in each hand with your arms extended in front of you. Slightly bend your knees and lean forward with your arms still hanging out. This is your starting position. Now lift the dumbbells up to your chest as you contract the muscles in both your back and shoulders. Hold and then slowly straighten your arms back out.
Bodybuilding for ectomorphs is actually quite simple now that you know exactly what you have been doing wrong. Perform exercises like the examples above in an intense sequence, eat the recommended amount of calories, and rest often to get that big bulky body you've been working for.
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