If you are a basketball fan, take a look at the players on the court during the next game and you’ll see that a majority of the players have the same build. Their shoulders are square, they are tall and slender. Their muscles are long and lean regardless of how much power they exert on the court.
These players are considered the classic ectomorph body type. Although ectomorphs don’t seem to look fat, they don’t tend to pack on muscle very easily. It means that when these folks look at the muscle and fitness sites and magazines, they see what they want to look like but if they follow the routines of regular athletes, they will find it hard to pack muscle on their long slender frames.
The reason is because the workout that most non-ectomorphs doesn’t focus on high intensity low volume training. What an ectomorph needs to gain muscle and strength is a series of short intense sets that demands maximum effort in less time. Fitness Build Muscle
Here are a few of the classic exercises needed to gain mass and get stronger in the process:
? Squats
? Lunges
? Bench Press
? Deadlifts
? Pullups
? Bicep Curls
? Bent Over Rows
? Variable pushups
Keep your reps between 8 – 12 and your sets between 1 – 3. This means you’ll have to choose weights that allow your muscles to reach peak contraction early. You should be able to safely execute the sets but have difficulty on the last few reps of the last set.
You can also use a variable set of reps for each exercise. If you start at 12 reps on the first set, go to 10 reps on the second and 8 on the third. This allows you to increase the payload on each set while cranking out your reps safely. Fitness Build Muscle
A word about diet; many ectomorphs don’t eat enough. They find that they eat at the same level as everybody else and still cannot pack on muscle. The classic ectomorph needs to eat for growth as almost twice the level as other bodytypes. If you are eating 2500 calories a day now, you should be putting away close to 3500 to fuel your workout and for gaining mass.
You’ll need to eat enough calories to feed the tortured muscles and contribute to its adaptation. Your muscle building calories will equal at least your bodyweight in pounds x 18kcal (A unit of heat energy equal to 1000 calorie). A friend of mine eats 7,000 calories a day during his bulking phase. You’ll be eating a lot of food in order to build muscle. Don’t forget to leave adequate time for rest and recovery. That builds your muscles and makes them stronger. Fitness Build Muscle
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